Olive oil is a wonderful ingredient for cooking because it adds flavor as well as health benefits. While it's high in fat, the majority of it is heart-healthy monounsaturated fat, according to the American Heart Association.
It only takes one tablespoon per day to benefit from olive oil. You can substitute extra virgin olive oil for less healthy fats such as butter to get a daily dose and support heart health.
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Olive Oil Dosage
The recommended serving size for olive oil, as well as all oils, is one tablespoon.
The Benefits of Consuming Olive Oil
1. You'll Get More of the Antioxidant Vitamin E
Olive oil is a good source of vitamin E, which acts as an antioxidant to protect the body from free radicals, per the National Institutes of Health (NIH). One tablespoon of olive oil provides 13 percent of your Daily Value (DV) for vitamin E, according to the USDA.
2. It Helps Manage Blood Pressure
Olive oil is high in oleic acid and polyphenol antioxidants, which are linked to helping managing blood pressure levels, per a June 2020 Nutrients study.
The monounsaturated fat in olive oil means that taking a daily dose instead of using other saturated fats reduces the risk of heart disease.
People who consumed at least a 1/2 tablespoon of olive oil per day were observed to have a 14 percent lower risk of heart disease in a March 2020 Journal of the American College of Cardiology study.
Is Olive Oil Easy to Digest?
Yes. Olive oil helps your body absorb more fat-soluble nutrients, such as vitamins A, D, E and K, from the foods you eat.
Compared to polyunsaturated fatty acids, olive oil suppresses gastric acid secretion and is associated with treating digestive diseases, according to a March 2004 study in Grasas y Aceites.
Is Oil and Vinegar Healthy?
While the mixing process itself does not account for oil and vinegar's health benefits, mixing the two ingredients allows you to make healthful dressings and marinades.
According to the Harvard T.H. Chan School of Public Health, vinegar has a few purported benefits that are inconclusive and need more research to confirm. These potential benefits include:
- Blood sugar control
- Cancer prevention
- Weight loss
- Gut health: Apple cider vinegar contains pectin, which may act as a prebiotic (food for beneficial probiotics).
Vinegar is a very low-calorie food, which makes it suitable for a calorie-restricted weight loss diet.
Ozonated Olive Oil Benefits
In order to produce ozonated olive oil, manufacturers inject ozone (O3) into high-quality extra-virgin, cold-pressed olive oil.
The benefits of ozonated olive oil and ozonated olive oil paste, per a June 2009 study in the Journal of Korean Medical Science, include:
- Wound healing
- Bacterial and fungal infections treatment
- Collagen synthesis
How to Buy Real Ozonated Oil
Very few ozonated oil products are reliable and contain sufficiently ozonated oil, per a 2014 Journal of Interculture Ethnopharmacology report. So make sure to shop for one that is:
- sold in dark glass bottles to avoid sunlight
- NIH: "Vitamin E"
- USDA: "Olive Oil"
- Journal of the American College of Cardiology: "Olive Oil Consumption and Cardiovascular Risk"
- Nutrients: "Effects of Olive Oil on Blood Pressure: Epidemiological, Clinical, and Mechanistic Evidence"
- Journal of Korean Medical Science: "Therapeutic Effects of Topical Application of Ozone on Acute Cutaneous Wound Healing"
- Journal of Interculture Ethnopharmacology: "Ozonated olive oils and the troubles"
- Harvard T.H. Chan School of Public Health: "Vinegar"
- Grasas y Aceites: "Digestion and absorption of olive oil"
- American Heart Association: "Monounsaturated Fat"