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How Healthy is Olive Oil: Science-Based Benefits of Olive Oil

How Healthy is Olive Oil: Science-Based Benefits of Olive Oil

The liquid gold of nature is pressed vegetable oil from the pulp of the olive. Olive oil consists largely of oleic acid, which is also known for its cholesterol-lowering properties.


  • What is olive oil?
  • Is Olive Oil Healthy?
  • More Studies- What Does the Science Say About the Benefits of Olive Oil?


What is olive oil?

The olive trees are native around the Mediterranean Sea. A tree can bear up to 20 kilograms of fruit a year and produce around 3 to 4 liters of oil.

The quality of the miracle oil can be divided into certain levels. In Germany, the following quality levels are specified. These are the valid guidelines from the year 2003 of the European Union for olive oil.

Unlike other vegetable oils, olive oil is high in oleic acid (monosaturated fatty acid).

The FoodData Central database has announced important ingredients of 100 grams of olive oil:

  • 14 g saturated fat
  • 73 g monounsaturated fatty acids
  • 11 g polyunsaturated fatty acids
  • 14 mg vitamin E
  • 60 µg vitamin K [blog-link number="1"]

Olive oil is high in oleic acid (monosaturated fatty acid). Important ingredients are saturated fatty acids, monounsaturated and polyunsaturated fatty acids, vitamin E, vitamin K.

1- Virgin Olive Oils

Virgin olive oil means natural oil that has only been obtained by mechanical or other physical methods. There are 3 different types of extra virgin olive oils.

  • Extra virgin olive oil

This oil is the higher quality variant among the olive oils. It is a cold-pressed olive oil. It is then filtered to increase its durability. The fatty acid content is less than 0.8g per 100g.

  • native olive oil

Virgin olive oil has a maximum free fatty acid content of 2 g per 100 g.

  • lampante oil

Virgin olive oil with a content of free fatty acids of more than 2g per 100g. [blog link number="2"]

Olive oil comes in different quality levels. Native olive oils (natural), extra virgin olive oil (high-quality variant) and lampante oil (higher fatty acid content).

Is Olive Oil Healthy?

Olive oil is considered very healthy - that's why it is such an important part of a healthy diet, including a Mediterranean diet.

Some attribute the health effects to a high proportion of monounsaturated fatty acids, others to many polyphenols. The latter are secondary plant substances that give olive oil a pungent aroma and are said to have many positive effects. There are quality differences in olive oil that affect health values.
Olive oil also contains 30 different polyphenols. [blog link number="3"]

Olive oil can be classified as healthy and contains 30 different polyphenols.

The Effects of Olive Oil- For these reasons, olive oil is healthy

Olive oil is a part of a healthy lifestyle because it contains many monounsaturated fatty acids and polyphenols. The proportion of oleic acid is also said to have a particularly positive effect on health.
Studies have shown that oleic acid is anti-inflammatory. The study tested the subjects' inflammatory markers in their blood and found that a Mediterranean diet high in olive oil reduced them. It has also been found that omega-6 fatty acids, linoleic acid and omega-3 fatty acids also have anti-inflammatory properties.

Stiftung Warentest finds that oleic acid improves cholesterol levels. [blog link number}"4"]

More Studies- What Does the Science Say About the Benefits of Olive Oil?

Decreases risk of heart disease

  • According to the Frankfurter Allgemeine Zeitung, research shows that countries with high olive oil consumption have fewer cases of breast and colon cancer. It can also reduce the risk of heart disease.
  • Reduces risk of atherosclerosis and certain types of cancer

    • This overview relates to similar observations from Mediterranean countries (i.e. countries with above-average olive oil consumption). As a result, the risk of arteriosclerosis, cardiovascular diseases and certain types of cancer is lower there than in other parts of Europe. Scientists attribute this to the fatty acid pattern of olive oil on the one hand and various polyphenols on the other. [blog link number="5"]

    Lowers the risk of stroke

    • On the other hand, a review of studies involving more than 800,000 participants found an association between higher olive oil consumption, fewer strokes, less cardiovascular disease, and lower mortality.

    Reduced risk of cardiovascular disease

    • The PREDIMED study is one of the most well-known studies on the Mediterranean diet. About 7,500 participants at increased risk of cardiovascular disease followed a Mediterranean diet rich in olive oil for years. The control group ate as usual. Finally, the study authors were able to determine that the group with a Mediterranean diet had a significantly lower risk of cardiovascular disease compared to the other group. The PREDIMED study is considered one of the most important in this field.[blog-link number="6"]
    • In 2005, researchers at the University of Pennsylvania discovered a link between the active ingredient oleancanthal in olive oil and anti-inflammatory properties. It was found that the active ingredient oleancanthal has a similar effect to ibuprofen. In addition, the active ingredient alpha-tocopherol contained in olive oil, a vitamin E variant, is said to protect against vascular diseases, as it acts as a radical scavenger. [blog link number="7"]

    Scientific studies show that olive oil can help with breast and colon cancer, heart disease, arteriosclerosis and stroke. Olive oil has an anti-inflammatory effect due to the oleic acid, omega-6 fatty acids, linoleic acid and omega-3 fatty acids.

    It is worth taking a look at our high-quality olive oils in the UANDU shop. Buy quality olive oils.


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