Maintaining good health hinges on a holistic approach. Getting physically and mentally healthy begins with the lifestyle habits you adopt, and part of that is eating a wholesome, well-balanced diet. However, some individuals go the extra mile by incorporating supplements into their regimen. One type of supplement that’s growing in popularity is olive oil supplements.
Olive oil, celebrated for its heart-healthy attributes and nutritional richness, holds a cherished place in our culinary repertoire. Yet, beneath its golden allure, lies a question that merits exploration: Could olive oil supplements offer health benefits too and even replace the need to use the oil?
What Research Shows about the Health Benefits of Olive Oil
In one 25-year study, Harvard Health looked at over 60,000 women and 30,000 men and their eating habits. They found that people who ate more than seven grams of olive oil daily had a 19% lower chance of developing health issues like heart problems, cancer, or brain diseases compared to those who rarely ate olive oil or didn’t eat it at all.
You can enjoy the health benefits of olive oil by using it in your recipes. However, you might also be tempted to try one of the olive oil supplements that promise to give you the benefits of extra-virgin olive oil in capsule form. There’s a quick fix for everything these days! What are the implications of drizzling it over salads versus the convenience of popping a capsule to enjoy its health benefits?
Unveiling the Benefits of Olive Oil: Antioxidants Take Center Stage
Extra-virgin olive oil is rich in antioxidants. These free radical busters may explain some of the golden oil’s health benefits. It also contains oleic acid, a monounsaturated fat that is a healthier choice, relative to other fats, for heart health. Moreover, vitamin E in olive oil acts as a potent antioxidant, fostering the well-being of your skin, eyes, and immune system.
Alongside these, additional antioxidant elements, like oleocanthal, contribute to extra-virgin olive oil’s anti-inflammatory powers. Some research even compares its anti-inflammatory prowess to ibuprofen, an anti-inflammatory medication. Olive oil offers some of the benefits of anti-inflammatory medications without the side effects. More evidence that food is medicine!
The Safety and Health Benefits of Olive Oil Consumption
Olive oil is safe and healthful for most individuals, thanks to its low saturated fat content and it’s a healthier alternative to highly processed seed oils you find in plastic bottles at the grocery store. The monounsaturated fats in olive oil are associated with heart well-being and help calm low-grade inflammation. Notably, extra virgin olive oil contributes to the reduction of LDL (commonly known as bad cholesterol) while bolstering HDL (often referred to as good cholesterol), thereby supporting heart health.
However, the benefit of olive oil for heart health may lie in what the oil replaces. When you replace seed oils and sources of saturated fat with olive oil, the latter’s monounsaturated fats step in as a heart-healthy alternative, potentially reducing the risk of heart disease and inflammation when you use it as a substitute for other oils. This simple yet effective swap shows how important mindful choices are for health and well-being.
Deciphering Olive Oil Capsules: Are They a Viable Alternative?
Olive oil capsules contain a small amount of olive oil within a soft gel capsule shell. Some brands may even combine various oils within a single capsule to provide essential fatty acids, including omega-3, omega-6, and omega-9.
Despite the convenience, nutrition experts caution against relying solely on capsules as a comprehensive health strategy. They emphasize the importance of incorporating olive oil into one’s diet as part of a holistic approach, rather than depending on supplements. It can take up to six capsules to equate to a mere teaspoon of olive oil, rendering the capsule option less cost-effective.
Quality and Quantity: The Discrepancy Between Capsules and Whole Oil
One of the most significant differentiating factors between olive oil capsules and enjoying olive oil in your culinary creations is the quality and quantity of the oil. Even when capsules contain extra virgin oil, they may not be organic and can exhibit lower overall quality. Opting for bottled olive oil gives you more control over the type and amount of oil you use.
Why not enjoy the health benefits of olive oil by drizzling it on your salads and into soups and savory dishes?
Extra-Virgin vs. Standard Olive Oil: Does It Matter?
Extra-virgin olive oil comes from cold-pressed olives. The oil is extracted by purely mechanical methods without the intervention of heat or solvents. In contrast, standard olive oil comprises a blend of both cold-pressed and processed oils, often losing some nutritional benefits and antioxidants during refining.
The taste, antioxidant content, and nutrient profile differ significantly between the two categories. While extra-virgin and virgin olive oils share equivalent health-boosting qualities, extra-virgin olive oil has a superior taste. It earns the “extra” designation by using olives free from defects, giving the oil a clearer and more distinct flavor. In contrast, standard olive oil is lighter in color and offers a milder taste, making it suitable for various culinary applications.
Moderation is Key: The Recommended Olive Oil Intake
Experts recommend that fats make up no more than 15% of your daily energy intake. Choose good fats like those in avocados, nuts, seeds, oily fish, and olive oil. Just remember, olive oil, like other fats, is calorie-rich, so be mindful if you’re trying to manage your weight.
Incorporating olive oil into your diet can be an enjoyable and enriching experience. Whether you drizzle it over culinary creations or cook with it, it adds flavor, texture, healthy fats, and antioxidants. Its suitability for high-heat cooking further amplifies its appeal, making it a worthy addition to any health-conscious individual’s dietary regimen.
Conclusion
So, what’s the verdict? While the option of olive oil supplements exists, the merits of incorporating this liquid gold into recipes hold the greatest promise. Plus, you get the satisfaction of upgrading your recipes with a healthy fat source. Skip the olive oil supplement and use extra-virgin olive as a replacement for other less-healthy sources of fat.
References:
- Higher olive oil consumption linked with lower risk of premature death. News. Published January 12, 2022. Accessed September 13, 2023. https://www.hsph.harvard.edu/news/press-releases/higher-olive-oil-consumption-linked-with-lower-risk-of-premature-death/#:~:text=Boston%2C%20MA%20%E2%80%93%20People%20who%20consume,study%20led%20by%20researchers%20from
- “Is extra-virgin olive oil extra healthy? – Harvard Health.” 01 Nov. 2021, https://www.health.harvard.edu/nutrition/is-extra-virgin-olive-oil-extra-healthy.
- “11 Proven Benefits of Olive Oil – Healthline.” 03 Feb. 2023, https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil.
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