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The popularity of olive oil grew in India due to how it has been advocated as being one of the reliable sources of healthy fats to include in our diets. While most Mediterranean-style cooking heavily relies on a healthy drizzle of olive oil on pretty much everything from salads, grilled fish or meats, stews, soups and even making bread, the virtues of fragrant extra virgin olive oil extend greatly to imbue a sense of well-being while eating, without compromising on taste.
Extra virgin olive oil is one of the highest-quality of pressed oils that has a bottle green hue and distinct aroma and flavour. One of the few oils that can be consumed in its raw forms, it is one of the least-processed types of edible oils available. The cold-pressing technique of extraction allows for the antioxidants and other nutrients to remain intact, making it a powerhouse of good health. Here are some of the benefits of including evoo in your diet.
Heart Health
Extra virgin olive oil is high in monounsaturated fats, particularly oleic acid, which is known to have a positive impact on heart health. These fats can help reduce bad cholesterol (LDL) levels (the "bad" cholesterol) while increasing HDL cholesterol levels (good cholesterol), thereby lowering the risk of cardiovascular diseases. The polyphenols present in olive oil possess antioxidant properties that improve heart health significantly.
Antioxidant Properties
A lot of credit that extra virgin olive oil gets is because of its antioxidant-rich properties, such as vitamin E and polyphenols – compounds that help protect cells from oxidative stress and inflammation, which are associated with various chronic diseases, including heart disease and certain cancers. Containing more than 30 types of phenolic compounds, they also help protect the body against free radicals.
Anti-Inflammatory Effects
The polyphenols found in extra virgin olive oil have anti-inflammatory properties that can help reduce inflammation throughout the body. Chronic inflammation is linked to many health problems, including arthritis, obesity, and cardiovascular diseases. Including at least a few tablespoons of extra virgin olive oil in your diet everyday is proven to help maintain youthfulness by de-accelerating ageing.
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Prevents Cancer
Some studies suggest that the antioxidants and bioactive compounds in extra virgin olive oil may help reduce the risk of certain types of cancers – including breast, colon and prostate cancers. These compounds can inhibit the growth of cancer cells and promote their self-destruction – especially oleocanthal, a rare antioxidative compound that isn’t found in any other type of food, including olives.
Healthy Brain Functions
The monounsaturated fats and antioxidants in extra virgin olive oil may support brain health and cognitive function. Regular consumption has been associated with a reduced risk of cognitive decline and neurodegenerative diseases like Alzheimer's and age-related dementia. Consumption of olive oil has also been linked to better verbal fluency, good memory capacity and other neurological mechanisms.
Digestive Health
Extra virgin olive oil can promote healthy digestion by stimulating the production of digestive enzymes and aiding in the absorption of nutrients. Its mild anti-inflammatory properties may also help alleviate symptoms of inflammatory bowel diseases. When compared to cold-pressed coconut oil, olive oil also has more nutritional value and do not break down on the application of heat. Instead, it blends with the food as well as help retain some of the nutrients in it, making it healthier for the body.
Blood Sugar Regulation
The monounsaturated fats in extra virgin olive oil can help improve insulin sensitivity and regulate blood sugar levels. This makes it a beneficial option for individuals with type 2 diabetes or those at risk of developing the condition. The phenolic compounds are essential in aiding glucose metabolism as well as improve upon the sensitivity and effectiveness of insulin. When combined with a Mediterranean-style diet, which includes lots of fresh vegetables, fish and healthy fats, the nutritional effects have been known to be more pronounced.
