Category Archives: Food

Antioxidant Benefits of a Tablespoon of Olive Oil Daily

Olive oil is a natural oil which is made from olives. Pure olive oil is an oil that must be consumed if you know health. Some of its many health benefits point to a lower incidence of heart disease in Mediterranean subjects, of which olive oil makes up a large part.

Drinking olive oil every day can help you control your weight, control blood sugar, reduce depression, maintain brain function and protect you from chronic diseases.

Choosing the Healthiest Oil

Not all olive oil is the same. Nutrition can vary, so choose an oil that has the most antioxidant properties.

Olives do not grow well from green to black in winter and the life of olives is rich in antioxidant polyphenols, including oleocanthal. Therefore, it is best to purchase olive oil from “harvest time” olives whenever possible.

Virgin olive oil is produced by the cold pressing process and the best olive oil. Since it is not used in small quantities, virgin olive oil has high antioxidants compared to other types: “pure oil” or “hot”, “olive oil” and “olive oil” the rest. “

Dietary Fat in Olive Oil

Fat not only improves food but also provides excellent energy and nutrition with many health benefits. Fat helps in the absorption of many vitamins, including vitamins A, D, E, and K, so that the body can use them. Fat is essential for building cell membranes and sheaths around nerves. Your body needs fat for operations such as blood clotting and muscle contraction _._

For a long time, some fats are better than others for health. Good fats contain unsaturated fats – monounsaturated and polyunsaturated fats. The bad ones include trans fats and some saturated fats.

All 119 calories in a tablespoon of olive oil per day come from fat. But they are mostly healthy unsaturated fatty acids: 9.8 grams of monounsaturated fat and 1.4 grams of polyunsaturated fat. Of the monounsaturated fatty acids, 55 to 83 percent are oleic acid. USDA dietary guidelines recommend that 20 to 35 percent of daily calories come from fat for good health. This equates to between 44 and 78 grams of fat per day on a 2,000 calorie per day diet.

Antioxidant Benefits

The phenols in olive oil have antioxidant, antimicrobial, and anti-inflammatory properties that contribute to the many benefits of 1 tablespoon of olive oil per day. Chronic inflammation can lead to diseases such as cancer, diabetes, Alzheimer’s, heart disease, and even obesity.

The main antioxidant in olive oil is oleocanthal, which has anti-inflammatory properties unique to ibuprofen, according to a 2014 study published in the International Journal of Molecular Sciences. Researchers estimate that 3.4 tablespoons of oleocanthal, or 50 milliliters, of extra virgin olive oil have an effect similar to the adult ibuprofen dose of 10%.

In addition to oleocanthal, another antioxidant benefit of 1 tablespoon of olive oil per day is vitamin E, 10 percent of the daily dose. Vitamin E helps protect you from chronic disease by neutralizing harmful free radicals in cells, which are produced by metabolic processes such as digestion or from environmental sources such as air pollution.