In addition to being tasty, this ingredient offers important health benefits. Discover the best way to use it daily!
Considered a “good” fat and rich in various nutritional properties, olive oil It is an ingredient that can bring numerous health benefits and can also be consumed by those following low-calorie diets.
How do you explain? Aline Maldonado F. de Alcântaranutritionist and consultant at Josapar, owner of the Azeite Nova Oliva brand, it is a healthy fat, capable of enriching daily meals and which can be consumed both fresh and cooked at moderate temperatures.
Among its benefits, the professional highlights its contribution to brain and heart health, help in diabetes control, anti-inflammatory action and help in weight loss. “In order for the benefits of olive oil to be felt and for there to be balance in the diet based on its consumption, the recommended intake is up to two tablespoons per day, which is equivalent to 30 grams of food”, he underlined. she advises.
“The best way to consume olive oil is fresh, in cold dishes, such as salads, breads and pâtés. It can also be used in stews and marinades, in roasts and even in desserts, just be careful that it does not burn and loses its properties, as its smoke point is lower than other vegetable oils”, he adds.
If olive oil was already part of your food routine for its flavor, now the nutritionist will give you even more reasons to keep it on your shopping list, highlighting its main health benefits.
5 reasons to consume olive oil
Improves brain health
Aline says recent studies, including those conducted at Harvard, show that because olive oil is rich in polyphenols, it can be a good food for preventing and reversing memory deficits, reducing the risk of dementia and diseases such as ‘Alzheimer’s.
“It also improves the action of two important brain chemicals, which are BNDF and NGF. BNDF is a protein that stimulates the formation of new brain cells, reducing the negative effects of stress; when these levels decrease, they are associated with Alzheimer’s or depression . Now NGF helps the functions of neurons and keeps them functional,” he emphasizes.
Contributes to heart health
Regarding the contribution of olive oil to heart health, the nutritionist explains that, since it is rich in monounsaturated fatty acids, such as omega 9, and polyphenols, the food helps reduce bad cholesterol (LDL) , increasing good cholesterol (HDL) and its antioxidant properties can reduce the risk of cardiovascular disease.
Helps control diabetes
By helping to regulate blood sugar levels, the nutritionist points out that olive oil can reduce the risk of insulin resistance and consequently type 2 diabetes. Studies have also shown results in those who already suffer from diabetes. It is believed that the reduction of blood glucose with the use of olive oil, or for the protection it offers to the insulin-producing cells of the pancreas”, adds the professional.
It has anti-inflammatory action
Thanks to the presence of bioactive compounds, such as oleocanthal, monounsaturated fatty acids and polyphenols, olive oil has anti-inflammatory properties, fighting toxins harmful to health and providing an analgesic effect to the body. “This helps reduce the risk of chronic diseases such as rheumatoid arthritis and metabolic syndrome, a condition characterized by a series of factors such as hypertension, high blood sugar and excess abdominal fat, typical of an inflamed body,” explains Aline.
Helps lose weight
Despite being a caloric food, olive oil can be an ally in weight loss if included in the diet in a balanced way. “Following a diet rich in olive oil helps to increase antioxidant capacity and reduce body weight. It has a satiating effect, improves digestion and intestinal function, and allows you to replace other less healthy fats, such as butter and oils refined vegetables”, concludes the nutritionist.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
