What comes to your mind when you think of Mediterranean food? Well, of course the top thing would be olives, pita bread and wine! These are some of the most popular foods that Mediterranean cuisine is known for. The ancient Greeks and Romans also used olive oil. It is made by pressing the whole olive to extract the oil from it.

Olives have been grown since the 8th millennium BC and its oil is mainly used as a main cooking medium. They are available in different types. Therefore, apart from being used as cooking oil, they find their use in making medicine, beauty products, treatments and massages.

The primary use of olive oil is in cooking and making salads. Olive oil is classified partly according to its acid content, which is measured as free oleic acid. Extra virgin olive oil has a maximum of 1% free oleic acid, virgin olive oil has 2% and ordinary olive oil has 3.3%. Unrefined olive oil containing more than 3.3% free oleic acid is considered “unfit for human consumption”.

use of olive oil

Olive oil is considered one of the best edible oils with antioxidant properties and health benefits. It contains high levels of monounsaturated fatty acids, which help reduce the body’s total cholesterol levels and reduce the risk of heart disease. In addition, olive leaf and olive oil can lower blood pressure. Olives may also be useful for killing germs such as bacteria and fungi.

Nutrition facts about olive oil

The nutritional values ​​per 14 grams in one tablespoon of olive oil are:

  • Calorie 120
  • 14 grams total fat
  • 2.2 grams saturated fat
  • 1.8 grams polyunsaturated fat
  • 10 grams monounsaturated fat

types of olive oil

It is important to use the right kind of olive oil. There are five primary grades of olive oil – extra virgin oil, virgin oil, refined oil, pure olive oil and olive pomace oil. Each of these olive oils has a different smoke point, and this smoke point will determine its use. Oils with a higher smoke point are better suited for cooking purposes. Whereas those with a low smoke point should be used for quick sautés and as a dressing for salads.

This is the best quality olive oil. It undergoes cold processing, which prevents the natural material from changing after exposure to high temperatures. As a result, it has a low acid content, even less than virgin oil.

2. Virgin Olive Oil

It is an unrefined form of olive oil extracted using cold-pressing technology. It has a slightly higher acidity, which ranges from 1 to 4 percent. Another feature of this oil is that it is temperature resistant. Compared to extra virgin oil, the flavor is mild and is suitable for cooking over low heat. It is also ideal for salad dressing.

3. Pure Olive Oil

Pure olive oil is made by mixing extra virgin or virgin oil with refined oil. It is rich in Vitamin E and is used only for cooking, body massages and treatments.

4. Refined Olive Oil

It is considered a medium quality oil. Refined olive oil is mainly used only for cooking. It is suitable for all cooking techniques, but it is more suitable when cooking at high temperatures. It has the same fat content as the above two oils.

5. Olive Pomace Oil

The pomace type is the lowest quality olive oil available in the market. The pomace comes from the residue and the residue left after pressing the fruit. Once the original fruit is pressed, oil and water residues remain. This leftover oil is extracted and mixed with high quality oils to improve its quality. But this oil is best suited for massages and other treatments.

6 health benefits of olive oil

1. Promotes Heart Health

Olive oil prevents inflammation. It reduces LDL oxidation (the bad cholesterol) and improves the function of the endothelium lining the blood vessels. It manages blood clotting and also lowers blood pressure.

according to a study Led by experts at the Harvard T.H. Chan School of Public Health, people who consumed at least half a teaspoon of olive oil daily had a 14 percent lower risk for heart disease and an 18 percent lower risk for coronary heart disease than those who did not. was less than those who did not.

2. Reduces the risk of cancer

Olive oil contains oleic acid, which is highly resistant to oxidation. As a result, it has a beneficial effect on cancer-associated genes. In addition, olive oil is rich in compounds that may help fight cancer at the molecular level.

3. Relieves Pain and Swelling

The main cause of inflammation in the body is C-reactive protein. Also, this protein increases in conditions like arthritis. Olive oil contains the polyphenol oleocanthal which has anti-inflammatory properties and works similar to ibuprofen.

4. Promotes Bone Health

Regular consumption of olive oil is beneficial for bone health. It contains bone-building calcium and vitamin D. Daily intake of olive oil stimulates bone formation and prevents bone breakdown.

5. Reduces risk of CVD and stroke

Stroke is the second most common cause of death. Olive oil is a healthy fat that reduces the risk of stroke. simultaneously, Research Olive oil rich in polyphenols (responsible for preventing blood lipid oxidation) may help reduce the risk of CVD and stroke.

6. Balances Blood Sugar and Prevents Diabetes

It contains healthy fats that are important for managing type 2 diabetes. Therefore, the good fats in olive oil help slow down the absorption of glucose in the bloodstream. As a result, it controls the level of sugar in the blood.

Studies have shown that olive oil has a positive effect on insulin sensitivity and blood sugar levels. The preventive properties of olive oil were recently proven by a randomized clinical experiment involving 418 healthy individuals.

In addition, the discovery of another study It shows that a Mediterranean diet high in olive oil significantly reduces the risk of type 2 diabetes.

Ways to consume olive oil

Olive oil is known for its distinctive taste. It adds zing to everything from pesto sauces to meats to roasted vegetables (you can also use milder varieties for baking).

Recipe 1- Basil pesto bruschetta

This recipe is a winner, because it’s full of health and flavor while simultaneously looking appealing. It consists of fresh basil, tomato, garlic and shredded cheese.


  • 1 cup fresh basil leaves
  • 1/4 cup toasted pine nuts (heated in a non-stick skillet over medium heat, stirring often, toasted until golden brown)
  • 1/4 cup extra-virgin olive oil
  • 1/2 cup shredded parmesan cheese
  • pinch of salt (optional)
  • 10-inch-thick slices of French or sourdough bread, preferably made with whole-wheat flour


  • Put all ingredients except bread in a small food processor.
  • Pulse briefly to mix well.
  • Spread about 1/2 Tbsp pesto on each bread slice with a drizzle of cheese and place on a foil-lined cookie sheet.
  • Bake for 2-3 minutes, until bread is lightly toasted and cheese is melted.

Recipe 2- Olive Oil Salad

This recipe breaks the stereotype that salads and sprouts are boring. This refreshing salad is made with Brussels sprouts, olive oil, cheese and lemon juice.


  • 450 grams brussels sprouts
  • Five tablespoons extra-virgin oil
  • salt to taste
  • 3 Tbsp fresh lemon juice
  • -1 tsp whole black peppercorns, crushed
  • 115 grams pecorino cheese


  • Wash the sprouts and let them dry for some time.
  • Remove wilted leaves and cut sprouts in half lengthwise.
  • Cut the sprouts into thin layers and transfer them to a large bowl.
  • Sprinkle oil over the sprouts, add salt and toss the mixture.
  • Add lemon juice, black pepper and toss again. Spread the cheese over the salad and serve immediately.

In addition to being used in cooking and dressings, olive oil is famous for other uses. For example, olive oil is part of medicines, beauty products, various soaps, etc. In ancient times people also used olive oil to light lamps. Currently, it can serve as an excellent replacement for makeup removers and moisturizers. But if you are opting for olive oil as a moisturizer, please check your skin type first. It is ideal for normal to dry skin. In general, pure olive oil is excellent for body and hair massage at home and in spas. It is also great for babies.

Frequently Asked Questions (FAQs)

Q. Can you consume olive oil throughout the year?

A. Yes, from a health point of view, taking 1-2 teaspoons of olive oil (either by itself or for cooking) daily throughout the year can provide many health benefits

Q. What are the health benefits of olive oil?

A. Olive oil helps in reducing the risk of heart diseases, diabetes and metabolic conditions, reduction in cancer rates and other common diseases.

Q. Can olive oil be reused?

A. No, we should not reuse olive oil that has been exposed to high temperatures as it decomposes and turns into a toxic chemical medium.

a. Absolutely yes! Extra virgin olive oil is perfect for sauces, sauces, marinades and vinaigrettes, plus a great finishing oil or simply as a dipping sauce for bread.

Q. How many calories are in Olive Oil?

a. There are 119 calories in 1 tablespoon (14 grams) of olive oil.

Q. What is olive oil good for?

Extra virgin olive oil is a great supplement to a balanced diet because it is packed with heart-healthy fats and antioxidants. Additionally, it has been associated with a variety of benefits, including potential protection against inflammation, heart disease, breast cancer and type 2 diabetes.

Q. Is olive oil good for your skin?

Yes, olive oil contains a wealth of beneficial vitamins, lipids and antioxidants that can help keep the skin looking youthful. Plus, it hydrates skin while retaining moisture, and its antioxidants can reduce the appearance of signs of age.

Q. What are the side effects of olive oil?

Blackheads, swelling, gall bladder stones, minor to major diarrhea, skin rashes, acne, severe allergic reactions in sensitive individuals and gall bladder stones are some of the side effects of olive oil. So, you should take it in moderation or as directed by your dietitian.

Q. Does olive oil thin your blood?

Yes, consuming olive oil at least thrice a week reduces the activity of platelets, which can reduce the tendency of blood to clot and thus obstruct the blood flow.

Q. Is having a teaspoon of olive oil a day good for you?

Yes, taking half a teaspoon of olive oil daily can keep your heart healthy. According to recent studies, increasing the use of olive oil has a positive effect on heart health. There are many documented health benefits of olive oil.

Q. Is olive oil good for hair?

Yes, it is good for your hair. It is rich in Vitamin E. Therefore, olive oil has many benefits for reviving dry, frizzy hair, and it also claims to maintain strong, healthy hair.

Q. Can I use olive oil on my face daily?

Yes, you can use olive oil on your face. When you have dry skin or as a part of your regular skincare routine, you can use olive oil. Apply a thin layer of moisturizer after cleansing your skin. Use olive oil after applying lotion and before applying makeup as it helps lock in the moisture.

Q. Will olive oil help my hair grow?

Yes, olive oil is a great option for growing your hair as it helps reduce excess sebum buildup. It slows down the formation of new hair follicles and hair. Regular use of olive oil can promote long hair. Olive oil also nourishes the scalp, thereby promoting hair growth.

Q. Is it good to take olive oil daily?

Yes, when used in moderation, olive oil, which is high in monounsaturated fats, can be a benefit and supplement to a balanced diet. Olive oil has many potential health benefits and can help you consume the proper amount of healthy fats.

Q. Is it safe to take olive oil?

Yes, it is safe to consume olive oil. It has many potential health benefits and can help you consume the proper amount of healthy fats.

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