One of the most popular superfoods in the world is olive oil and olives. They have been used since ancient times, especially in the Mediterranean area, and it is a scientific fact that people live longer and healthier lives in those areas.
Foods with a high concentration of vitamins, nutrients, antioxidants, and healthy fats are known as superfoods. They are very interesting foods due to their nutritional potential and the benefits they bring to our health if we include them in our diet. Examples of superfoods are extra virgin olive oil, legumes, quinoa, broccoli, turmeric, ginger, or avocado.
Although the exact origin of olive oil is unknown, it is thought that the olive tree was domesticated in the Mediterranean basin about 6,000 years ago, making it one of the oldest cultivated fruit trees in the world. Olive oil was a wealth in Minoan civilization, and ancient documents from Syria suggest it was five times more expensive than wine. But it was not always used as food.
Instead, it was often used as fuel in lamps and in many rituals, such as religious ceremonies or the anointing of royals and warriors. Olive oil had numerous benefits and was also used for making soap and for medicine and skincare; the ancient Greeks even used it as a primitive contraceptive. Today about 90% of all olive oil is used for food, where modern science suggests it can bring health benefits to those who consume it regularly.
The Mediterranean diet, for its variety and richness, includes some of these superfoods, and among them is the olive.
Benefits and properties of olives and olive oil
Protection against colon, breast, and skin cancer
Olives and olive oil contain an abundance of phenolic antioxidants, as well as the antitumor compounds squalene and terpenoids. They also contain high levels of monounsaturated fatty acid, oleic acid, which reduces excessive inflammation.
Good for your heart
Olive oil contains bio-phenols, which suppress the oxidation of LDL (or “bad cholesterol”) which has been shown to play a role in the development of cardiovascular diseases. High levels of LDL in the blood amplify oxidative stress that hardens artery walls (called atherosclerosis).
Pain relief
Olives contain a compound called oleocanthal that has strong anti-inflammatory properties, mimicking the action of ibuprofen. Olive oil naturally reduces the pain of chronic inflammatory diseases like arthritis and can be added to a daily diet to help reduce pain.
Protection against ulcers
The antimicrobial properties of olives and olive oil can help fight bacteria responsible for gastric ulcers. Studies have shown that their high levels of polyphenols protect against eight strains of ulcer-causing bacteria, three of which are resistant to certain antibiotics.
Helps increase iron intake
Olives contain a remarkable amount of iron, a key factor in the formation of hemoglobin, the protein that transports oxygen throughout the body via the bloodstream. Iron also helps build enzymes responsible for regulating immune function and cognitive development.
In summary, the benefits
- Ideal for preventing cardiovascular diseases, as they help lower high cholesterol levels (LDL), due to their protection against the oxidation of bad cholesterol, preventing its hardening and buildup in the arteries.
- Rich in vitamins, water, and minerals.
- A perfect antioxidant to fight bodily aging and oxidation.
- Since they contain fewer calories than we have been led to believe and thanks to their high fiber content, they are perfect to include in weight loss diets. Fiber also improves gastrointestinal health and alleviates constipation.
- Helps combat anemia, thanks to its iron content.
- Perfect for beauty treatments.
How to consume olive oil
Olive oil offers the greatest health benefits when consumed raw, as the polyphenols and antioxidants it is rich in begin to degrade when cooked at high temperatures. When heated, free fatty acids can also break down and form harmful and carcinogenic chemicals such as aldehydes, but olive oil mainly contains monounsaturated fats that are quite heat-resistant, so it is still a good choice for cooking
