What are the benefits of eating olive oil

Olive oil is rich in monounsaturated fatty acids and antioxidants. Moderate consumption can help protect cardiovascular health, improve digestive function, delay aging, regulate blood sugar, and promote nutrient absorption.

1. Cardiovascular protection

Olive oil has a high proportion of monounsaturated fatty acids, which can reduce the level of low-density lipoprotein cholesterol and reduce the risk of atherosclerosis. Its polyphenolic compounds can inhibit vascular inflammatory reactions, and long-term consumption has a certain preventive effect on hypertension and coronary heart disease. It is recommended to replace some animal fats with olive oil, but the daily intake should be controlled within 25 grams.

2. Improving digestive function

Olive oil can stimulate bile secretion, help break down fat in food, and alleviate gastrointestinal burden. The oleic acid content can promote intestinal peristalsis and improve functional constipation. Drinking a small amount of extra virgin olive oil on an empty stomach can also form a protective layer on the gastric mucosa, but it should be avoided during acute gastroenteritis attacks.

3. Delaying Aging

Olive oil contains strong antioxidants such as vitamin E and hydroxytyrosol, which can neutralize oxidative stress products in the body and reduce free radical damage to cells. These ingredients can delay the loss of skin collagen and maintain skin elasticity. External olive oil massage can also improve dry skin, but those with allergies need to undergo local testing first.

4. Regulating blood sugar

The active ingredients in olive oil can improve insulin sensitivity, slow down carbohydrate breakdown, and avoid severe postprandial blood sugar fluctuations. When cooking with olive oil for diabetes patients, it is recommended to match with high dietary fiber ingredients, but attention should be paid to total calorie control. Excessive intake may still lead to weight gain.

5. Promote nutrient absorption

As a fat soluble vitamin carrier, olive oil can enhance the bioavailability of vitamins A, D, E, and K. Adding olive oil to cold vegetables can increase the absorption rate of carotenoids by several times. However, stir frying at high temperatures can damage some of the nutrients, so it is recommended to cook at low temperatures or directly mix with cold dishes for consumption.

It is recommended to choose extra virgin products for daily consumption of olive oil. After opening, it should be sealed in the dark to prevent oxidation and deterioration. People at high risk of cardiovascular disease can use it as their main cooking oil, but it needs to be combined with a low salt diet and regular exercise. Obese individuals should pay attention to controlling their daily total oil intake, and special populations such as children and pregnant women can consult a nutritionist before consumption. If adverse reactions such as diarrhea or rash occur, stop immediately and seek medical examination.