The Mediterranean diet is considered one of the healthiest and most balanced diets that exist , and it is a set of eating habits typical of the peoples of the Mediterranean basin. Certain beneficial properties for health and an important role in the prevention of different diseases are attributed to it, largely thanks to the contribution of olive oil.
The Mediterranean diet is made up of approximately 50 to 55% of calories from carbohydrates (mainly complex and high in fiber), 10 to 12% from proteins and 30 to 35% from fats. This is the importance of olive oil, rich in monounsaturated fats, which belong to the group of healthy fats.
Olive oil, especially extra virgin, has a series of properties and benefits that we show you below.
1. Helps you live longer
Olive oil adds great flavor to many foods, but It also helps prevent and reduce the development of many diseases Studies show that consuming olive oil daily is essential for preventing certain types of cancer, which would help you live longer. This food, in addition to being tasty, is very healthy.
2. Antibacterial properties
Many of the diseases that this food prevents are due to its antibacterial properties , which has been shown to be particularly effective against Helicobacter pylori, a type of bacteria that can cause ulcers and stomach cancer. In fact, research shows that it is effective against eight strains of this bacteria, three of which are resistant to antibiotics. The same study has shown that 30 grams of extra virgin olive oil can eliminate Helicobacter pylori infection in 10-40% of people in just 2 weeks.
As you can see in the previous point, Olive oil improves the health of the stomach and digestive system , and acts as a protector by reducing excess acids in this part of the body. Likewise, it increases the PH of the body because it favors the absorption of calcium and magnesium.
4. Prevents arthritis
The olive oil May help reduce joint pain and swelling from rheumatoid arthritis These effects are magnified when combined with the intake of fish rich in omega
Rheumatoid arthritis is a disease that causes deformed and painful joints. Although the causes are not known, it is believed to occur due to a deficient immune system in which antibodies attack healthy cells by mistake. Studies show that extra virgin oil reduces inflammation and oxidative stress in individuals with this condition.
5. Improves cognitive functions
Polyphenols are bioactive compounds that act as antioxidants and anti-inflammatory agents , and studies have shown that they enhance the birth of new neurons. Olive oil, among many other nutrients, contains polyphenols. Likewise, people who consume a greater amount of fat have better memory, and those who consume monounsaturated fats enjoy better cognitive functions, metabolic functions and greater brain development.
Fats also promote the formation of cell membranes and brain tissue.
6. Prevents type II diabetes
This food has a protector against diabetes , for its beneficial effects on blood glucose and insulin sensitivity. This was confirmed by a study published in the Diabetes Journal that included 418 subjects. According to the results, the group that consumed the Mediterranean diet with olive oil reduced the risk of developing type II diabetes by more than 40%.
Extra virgin olive oil helps contain anti-aging agents , and nutrients that fight osteoporosis and skin damage. Apparently, olive oil adds a protective layer to the skin, both through consumption and application.
8. Prevents cancer
As I said in the first point, olive oil prevents cancer. The antioxidants found in this type of oil help reduce oxidative damage caused by free radicals, which is believed to be one of the main sources of cancer.
9. Prevents Alzheimer’s
Alzheimer’s is a neurodegenerative disease characterized by the accumulation of so-called beta-amyloid plaques within brain cells. A study in mice showed that olive oil could remove these plaques from neurons.
10. Helps lose weight
Eating healthy fats can be beneficial when it comes to burning calories, as it accelerates metabolism Furthermore, experts on this topic, such as Leandro Ravetti, state that “a diet rich in extra virgin olive oil can promote weight loss and maintenance. In fact, low-fat diets are less effective than those containing healthy fats for this purpose.”
11. Improves the immune system
Having a strong immune system is key to enjoying good health, as it is necessary to fight viruses or bacteria that could harm our body. The antioxidants in “green gold” help improve the immune system and, in this way, prevent diseases.
12. Prevents heart disease
Heart disease is one of the leading causes of death in the world, and olive oil could prevent them, as it significantly reduces the risk of heart disease Through numerous mechanisms, for example, it reduces inflammation, improves the function of the lining of blood vessels, and may help prevent unwanted blood clotting.
In addition, olive oil helps protect the body from bad cholesterol or LDL , and the phytosterols it contains increase HDL, which helps balance cholesterol. This causes a reduction in cardiovascular diseases and arteriosclerosis.
