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Health benefits of olive oil

You may use it when cooking, but how much do you know about the health benefits of olive oil? Let's start with the basics.

Olive oil is extracted from olives that grow on trees mainly in the Mediterranean region. As such, olive oil is the main source of fat within the نظام غذائي متوسطي. It's no coincidence that this diet has been linked with blue zones - pockets of the world where populations have the longest life expectancy. While there are many other diet factors involved here, evidence suggests that olive oil plays a key role.

Olive oil is rich in antioxidants, monounsaturated - or healthy - fat, and is anti-inflammatory. As a result, it's been linked with a reduced risk of several health conditions.

Should you drink olive oil?

Many celebrities and influencers have sworn by daily olive oil shots, promoting drinking olive oil as the latest and worst-kept health and beauty secret. However, while we know that olive oil is packed with goodness, consuming large amounts of olive oil can have harmful side effects and cause serious health problems. It can even be dangerous.

"Olive oil has many health benefits but drinking it is not needed," says Kirsten Jackson, consultant dietitian at The Food Treatment Clinic. "Per tablespoon, olive oil is 110 calories, and so drinking it can cause excess calorie intake, which will lead to زيادة الوزن."

Many experts agree that most people following a regular, balanced diet already get enough oil through healthy cooking and meal preparation. Too much fat - whether healthy or unhealthy - may contribute to weight gain and associated health issues, such as داء السكري من النوع 2 و ارتفاع الكوليسترول.

"Fat in general, regardless of the source, can trigger the gastro-colic reflex causing looser stools - poo - especially in those with IBS," adds Jackson.

So, what of the claims made by fans of the olive oil shot?

Is drinking olive oil good for bloating?

While olive oil has benefits for gut health, the evidence that drinking it every day can help reduce الانتفاخ is medically unproven. This may work for some, but every person has different factors that influence digestion, including food intolerances, hormonal changes, and التوتر. It can help relieve constipation.

Does drinking olive oil help your skin?

Olive oil is bursting with antioxidants, including vitamin E - which can slow down skin cell damage and trigger collagen production - that helps to keep skin looking younger. It's also antibacterial, which may improve common skin conditions such as الأكزيما و حب الشباب. However, the jury's out on whether drinking olive oil can make a real and visible difference.

Olive oil - how to do it right

So, experts don't generally advise drinking this beauty food. Instead, a Mediterranean diet-style approach is a much more tried and tested way to reap the benefits of olive oil without making your diet high-fat. Consuming olive oil in moderation in a Mediterranean diet can even tackle السمنة¹.

Remember, quality comes over quantity. Extra virgin olive oil is high-quality because it undergoes less processing than other forms. This means that it retains more of the antioxidants and other compounds from the olives.

The ideal olive oil intake

According to the European Food Safety Authority (EFSA) and the Food and Drug Association (FDA), two tablespoons of extra virgin olive oil a day is enough to reduce your chance of developing health issues such as inflammation and heart conditions.

If you think about the amount you use to fry and roast food, or include as salad dressings, making this your oil of choice in food preparation is an easy way to reap the benefits of olive oil. Better still, replace unhealthy saturated fats - such as butter - with olive oil, to really look after your heart and maintain a healthy weight.

The takeaway? Yes, olive oil can support your health in a big way in small amounts. But there's no need to drink it.

قراءة إضافية

1. Schröder et al: Adherence to the traditional Mediterranean diet is inversely associated with body mass index and obesity in a Spanish population.