The following table from the United States Department of Agriculture compares the nutritional value of 1 tablespoon tbsp or 15 milliliters ml of olive oil vs.
Oils do not contain protein or carbohydrates and are not a significant source of vitamins and minerals. None of these oils contain trans fat, a type that is harmful to human health. Oils are very high in calories and a good source of energy. Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon. An American Heart Association AHA report states that unsaturated fats, which include monosaturated and polyunsaturated fats, can reduce the risk of heart disease when people chose to eat them instead of saturated and trans fats.
Research has associated saturated fats with higher levels of low-density lipoprotein LDL cholesterol in the blood. LDL cholesterol, which doctors also call bad cholesterol, is a significant risk factor for cardiovascular disease. There is some debate among researchers about whether or not people can consider coconut oil a healthful addition to the diet. Many people believe that coconut oil is a healthful fat that benefits heart health.
These health claims have stimulated debate in the scientific community because of the very high levels of saturated fatty acids that coconut oil contains. Some commercial websites say that coconut oil behaves differently than other oils that contain high levels of saturated fats. They claim that coconut oil has similar properties as medium-chain triglycerides.
These medium-chain fatty acids are healthful because the body digests and absorbs them more quickly than long-chain fatty acids. This makes them a better energy source than long-chain triglycerides. However, coconut oil contains mostly lauric acid, which acts like a long-chain triglyceride and does not have the same healthful benefits as medium-chain triglycerides.
Evidence suggests that replacing coconut oil with oils that contain a higher level of unsaturated fats may reduce risk factors for cardiovascular disease. In two studies on the effects of coconut oil vs. Another study suggests that coconut oil raises HDL cholesterol, which doctors call good cholesterol, compared with butter and olive oil.
However, in light of the overall research to date, the AHA advise against people consuming saturated fats, such as coconut oil. Further research is needed to know the true effects of coconut oil on health. Learn more about the potential benefits and controversies around coconut oil here. Olive oil has a more favorable fatty acid profile. Olive oil has a very high level of monounsaturated fats.
In a clinical trial known as PREDIMED , researchers observed lower rates of cardiovascular problems, which include heart attack , stroke , and death from heart disease, in people following the Mediterranean diet with either extra virgin olive oil or nuts, as opposed to a control diet.
As long as olive oil is not heated, the antioxidant properties in the oil are higher than those of vitamin E. Reducing this type of biological stress can slow down or prevent tumor cells from growing or developing. Olive oil remains stable even when people heat it to high temperatures because of these antioxidants. Also, when heated to a high temperature for a long time, extra virgin olive oil releases a lower amount of unhealthful compounds compared with canola and vegetable oils.
This is because the high levels of monounsaturated fats are more stable in high heat. Extra virgin olive oil has a bitter flavor, but it contains more antioxidants than other types, as it undergoes the least processing.
In this article, find out more about the health benefits of olive oil and find some ideas on how to use it. Olive oil comes from olives, the fruit of the olive tree. Olives are a traditional crop of the Mediterranean region. People make olive oil by pressing whole olives. People use olive oil in cooking, cosmetics, medicine, soaps, and as a fuel for traditional lamps.
Olive oil originally came from the Mediterranean, but today, it is popular around the world. In the diet, people preserve olives in olive oil or salted water.
They eat them whole or chopped and added to pizzas and other dishes. They can use olive oil a dip for bread, for drizzling on pasta, in cooking, or as a salad dressing. Some people consume it by the spoonful for medicinal purposes. Which are the most healthful oils? Find out here. Many studies have looked at the health benefits of olive oil. Extra virgin olive oil, which is the best quality oil available, is rich in antioxidants, which help prevent cellular damage caused by molecules called free radicals.
Free radicals are substances that the body produces during metabolism and other processes. Antioxidants neutralize free radicals. If too many free radicals build up, they can cause oxidative stress. This can lead to cell damage, and it may play a role in the development of certain diseases, including certain types of cancer. Olive oil is the main source of fat in the Mediterranean diet.
People who consume this diet appear to have a higher life expectancy, including a lower chance of dying from cardiovascular diseases, compared with people who follow other diets.
A study compared the number of cardiovascular events among people who consumed a Mediterranean diet, either with olive oil or nuts, or a low-fat diet. People who consumed the Mediterranean diet, whether with olive oil or nuts, had a lower incidence of cardiovascular disease than those on the low-fat diet. According to the authors of one review , the Food and Drug Administration FDA and the European Food Safety Authority recommend consuming around 20 grams g or two tablespoons tbs of extra virgin olive oil each day to reduce the risk of cardiovascular disease and inflammation.
Results of a study suggested that the polyphenols in extra virgin olive oil may offer protection from cardiovascular disease, atherosclerosis , stroke , brain dysfunction, and cancer. Polyphenols are a type of antioxidant. Metabolic syndrome is a condition characterized by a group of risk factors that increase disease risk, including obesity , high blood pressure , and high blood sugar levels.
Which foods help lower blood pressure? Click here to find out. Some test-tube studies show that they have anti-inflammatory effects 24 , One mouse study found that ingesting a combination of thyme and oregano essential oils helped induce the remission of colitis. Two rat studies on caraway and rosemary oils found similar results 26 , 27 , However, very few human studies have examined the effects of these oils on inflammatory diseases.
Therefore, their effectiveness and safety are unknown 29 , The rise of antibiotic-resistant bacteria has renewed interest in the search for other compounds that can fight bacterial infections.
Test-tube studies have investigated essential oils, such as peppermint and tea tree oil , extensively for their antimicrobial effects, observing some positive results 31 , 32 , 33 , 34 , 35 , 36 , 37 , 38 , However, while these test-tube study results are interesting, they do not necessarily reflect the effects that these oils have within your body.
Essential oils may have some interesting health applications. However, more research is needed in humans. Studies have shown that some oils, such as citronella , may repel certain types of mosquitoes for around 2 hours.
Furthermore, the properties of essential oils indicate that some of them could be used industrially for extending the shelf life of foods 39 , 40 , 41 , They can be used in and around the home, as a natural mosquito repellent, or industrially to make cosmetics. High-quality oils only use pure plant compounds extracted by distillation or cold pressing. Avoid oils that have been diluted with synthetic fragrances, chemicals, or oils. Plants and herbal products contain many bioactive compounds that may harm your health, and essential oils are no different.
However, when inhaled or combined with a base oil for use on your skin, most essential oils are considered safe. Be sure to consider others in your environment who might be inhaling the aroma, including pregnant women, children, and pets. Nevertheless, they may cause some side effects, including 44 :. While the most common side effect is a rash, essential oils can cause more serious reactions, and they have been associated with one case of death The oils that have most commonly been associated with adverse reactions are lavender, peppermint , tea tree, and ylang-ylang.
Swallowing essential oils is not recommended, as doing so could be harmful and, in some doses, fatal 46 , Very few studies have examined the safety of these oils for pregnant or breastfeeding women, who are usually advised to avoid them 48 , 49 , 50 , 51 , Essential oils are generally considered safe. However, they may cause serious side effects for some people, especially if applied directly to the skin or ingested.
They should not be eaten. However, evidence supporting many of their associated health claims is lacking, and their effectiveness is often exaggerated. However, if you have a serious health condition or are taking medication, you should discuss their use with your healthcare practitioner. As the essential oil market continues to grow, so do concerns about whether these highly concentrated plant extracts are safe for common use…. Excess stress is a common problem for many people.
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