Sunday, 19 June 2011



But do you know why???????

YESTERDAY I was driving and listening FM... Some radio jockey was talking about healthy eating pattern, she also mentioned about the use of olive oil in your diet. She said “you should also use olive oil in your diet because it is beneficial and good for health”.

She was perfectly right but what strike in my mind was “WHAT ARE THE BENIFIT OF OLIVE OIL AND WHY IT IS GOOD??????” Everybody knows that olive oil is good but why and what are its benifits....


Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.
There are two types of fat - saturated and unsaturated. Butter, ghee, etc. are saturated fats and oils are unsaturated fats. High intake of saturated fats increases blood cholesterol level that can lead to coronary disorders and high blood pressure. Whereas unsaturated fats are considered as healthy dietary fat.
The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat. If your diet emphasizes unsaturated fats, such as MUFAs and polyunsaturated fats (PUFAs), instead of saturated fats and trans fats, you may gain certain health benefits.

So the basic reason for using olive oil is that it is rich in MUFA and high antioxidant in nature....Excellent source of vitamin E and also contains Sterols and especially B sitosterol.
These sterols and especially B sitosterol are only being found in olive oil and its effect is extremely important as it counters intestinal absorption of dietary cholesterol.

Some of the beneficial effects of olive oil are.....

PREVENT CANCER AND AGING - In an article published in the August 2008 “Journal of American Nutrition”, researchers concluded that olive oil likely prevents cancer and aging by protecting DNA from damage. Damage to our DNA is exactly what causes both cancer AND aging, along with a myriad of other chronic conditions. The phenolic compounds in olive oil are shown to have a protective effect in vitro to our DNA. The more antioxidants we can include in our diet, the more we can PREVENT disease.

PROTECTIVE EFFECT AGAINST OSTEOPOROSIS - A study conducted by Aim Shams university, Egypt, 2011 concluded that Olive oil supplementation proved to be beneficial and was found to both attenuate these changes and to positively affect the thickness of bones and have a protective effect against Osteoporosis. Osteoporosis is a disease characterized by a decrease in bone mass, which in turn causes the architecture of bone tissue to become fragile. This can then increase the possibly of fractures, making even the slightest of knocks potentially fatal for sufferers. For this study, scientists were particularly interested in how a supplementation of olive oil could be used to help women in this category. Tests were carried out on rats showing comparable conditions to female human menopause, with one group being treated orally with olive oil. The results found that that rats not treated with olive oil showed a significant decrease in calcium levels and a significant increase in plasma ALP, MDA, and nitrates levels.

LOWER RISK OF HEART DISEASE - An Italian study published in the American Journal of Clinical Nutrition, December 22, 2010 demonstrates how a natural diet of greens and vegetables and olive oil can slash the risk from cardiovascular disease by nearly half. Researchers collected dietary data from 30,000 middle-aged women and compared the cardiac event occurrence during an 8 year period.
They found that consuming at least an ounce of extra virgin olive oil each day lowered the risk of a cardiac event by 44% compared to those who consumed a half-ounce or less. Not only this but they have also found that women with the highest daily consumption (one serving or about 2 ounces) of raw vegetables such as spinach or endive had a 46% lower risk of developing heart disease compared with women eating less than 2 servings per week. They concluded that there is "an inverse association between increasing consumption of leafy vegetables and olive oil and CHD risk."

REDUCE DEPRESSION - According to Spanish researchers from the University of Navarra and Las Palmas de Gran Canaria, January 26, 2011 concluded that a diet rich in olive oil can protect from mental illness. The researchers discovered that a higher intake of olive oil and polyunsaturated fats found in fatty fish and vegetable oils was associated with a lower risk of depression. According to the researchers these findings suggest that cardiovascular disease and depression may share some common mechanisms related to diet. This is not the first time that olive oil and the Mediterranean diet are associated with lower rates of depression. In 2009, Spanish researchers once again discovered that individuals who followed a Mediterranean style diet rich in olive oil, vegetables, beans and fruit were 30 percent less likely to suffer from depression.

PROTECT SKIN CANCER - A study conducted by Dr. Niva Shapira from Tel Aviv University in Israel and Bob Kuklinski of Rockstock University in Germany found that olive oil, along with other components of a Mediterranean diet, may contribute to the prevention of malignant melanoma. Malignant melanoma, which is the most dangerous type of skin cancer, may be slowed down by consumption of olive oil, which is rich in antioxidants. The research showed that the body develops a resistance to the damaging rays of the sun due to carotenoids. Carotenoids are the color pigments found in fruits and vegetables such as watermelons, tomatoes, pumpkins and carrots. Olive oil has also been found to protect the skin against the damaging effects of UV rays.Olive oil, which is the only vegetable oil that can be taken as it is, contains high levels of antioxidatives and has monounsaturated fatty acids.

COMBAT BREAST CANCER - Researchers of the Catalonian Institute of Oncology (Spain) and the University of Granada (Spain) 2009, have discovered that extra virgin olive oil may help to combat breast cancer, according to a paper published in the last issue of the renowned scientific journal BMC Cancer. The scientists have confirmed the bioactivity of polyphenols (this is, natural antioxidants) present in olive oil in breast cancer cell lines.

REDUCE THE RISK OF STROKEA study conducted by Cecilia Samieri, PhD, from University of Bordeaux and the National Institute of Health and Medical Research (INSERM) in Bordeaux, France, reported that a diet rich in olive oil may reduce the risk for stroke in older adults, June 15 in Neurology. They reported that moderate and intensive olive oil users (relative to nonusers) were younger than nonusers; they also had lower values or frequencies for several stroke risk factors, weighed less, had lower triglycerides and lower total/high-density lipoprotein cholesterol ratio. They were also more apt to be regular exercisers and ate fish, fruits, and vegetables and omega-3–rich oils more often than nonusers. The researchers observed a lower incidence of stroke with higher olive oil use, compared with participants who did not use olive oil, those with intensive use had a 41% lower risk for stroke

Not only this but olive oil controls the levels of bad cholesterol (LDL) while raising the levels of good cholesterol (HDL). Due to its vitamin E contents, olive oil also provides cellular protection against free radicals. Olive oil aids in neutralizing free radicals, which leads to a lower risk for colon cancer. Regular consumption of olive oil may also lower the risk of diabetes.

So now it is clear actually WHY WE SHOULD USE OLIVE OIL IN OUR DIET....


1. Try to use olive oil daily.
2. Don’t use olive oil alone. Use a combination of vegetable oils and olive oil. For example, use olive oil for vegetable preparation (sabji), but please do low heat sauteing and any vegetable oil (refined oil) for pulse (dal) preparation or use olive oil as salads dressing or as dips.
3. This is because, with the help of olive oil you will get MUFA and by vegetable oil you will achieve the requirement of PUFA. Your body requires both unsaturated fatty acids and this combination will definitely provide you both of them.
4. Control the amount of oil for consumption. I recommend not more than 3 teaspoon per day per person of any oil. Now you can calculate according to your family members.
5. Even healthier fats like olive oil are high in calories, so use them only in moderation.
6. Remember that you can't make unhealthy foods healthier simply by adding olive oil to them.
7. Store olive oil in a dark, room-temperature cupboard, or even in the refrigerator otherwise this will cause rancidity.
8. The fats and healthy phytonutrients in olive oil — as well as the taste — can slowly degrade over time, so it's probably best to use it within a year or within six months once opened.

Images courtesy:,,,,,,,


  1. Hey ya!

    Loads of very good info.. will def bring a jar of the same for occasional consumption at home... good tips!

  2. thank you bhaiya.... i am glad that u like

  3. This comment has been removed by the author.

  4. A nice article .. but for those hapless souls who are not eating home cooked food, whose bodies are now accustomed to loads of poor quality unsaturated fatty oils added in their mess food, what are your suggestions for them .. shall we put olive oil later on when d food is served to us .. haha .. :D :D .. i wont mind the taste as long as it keeps me healthy .. hehe ... :D :D

  5. great information mam, their were so many new facts i was not aware of.

    lOVE Medha

  6. hey bro, i know ur condition is literally different from others... but i feel that u can do 2 things
    1. u can make ur authorities, convinced that the oil which they are using is actually not gud for their health, this oil will later increase there cholesterol, heart problem, stroke, mental illness and joints problem. so u can bring some revolution in ur company. if they will say that olive oil is very expensive them u can suggest them to use mustard oil, because they both have same properties...
    2. if the 1st one dint worked out then u can add olive oil in ur salad as salad dressing... for that use only extra virgin olive oil. add 1 or half tea spoon in ur salad according to ur taste.
    hey bro if u want to know something else then let me dear

  7. thans medha... i m really happy that u have added something new in ur knowledge, with the help of my article... thanks

  8. Hey Mahak,
    it was very helpful...very informative article..
    keep up the gud wrk!!!

  9. thanks dear.... thank u for boosting me up and encourage me to write

  10. Wow! Mahak it really sounds great and interesting...i will try and make changes in my families eating habits.


  11. thank u dear.... ur appreciation encourages me to right dear

  12. Hey Mahak ! u r doing wonders.Now I feel u hv really grown up.Keep it up dear

  13. hello aunty.... thank u so much... i am realy glad that you like my

  14. i never knew these benefits of olive oil!
    but no i will tell my mom to use it next time while cooking!!

  15. thanks dear... i know there are loads of people who don't know the benefits of olive oil... i m honored to en-light u all...thank u