Olive Oil Nutrition Facts

Olive oil, also known as 'liquid gold' is known to have many health benefits. Olive oil is not only used for cooking, but also for an array of other uses like an essential oil added to soaps, shampoos, conditioners, cosmetics and as fuel for oil lamps. Let us know more on olive oil nutrition facts. Know more on cooking with olive oil.

Nutrition Facts of Olive Oil
Olive oil is a type of vegetable oil. It is extracted from crushed olives and 95% of the world production is from the Mediterranean countries. The top producers of olive oil are Spain, Italy, Greece, Turkey, Syria, Tunisia, Portugal, the United States and France. The following olive oil nutritional facts will help you know more about this 'liquid gold'.

• The main health benefit of olive oil under olive oil nutritional facts is that this oil is rich in antioxidants. Vitamin E is an active antioxidant present, which helps in fighting free radicals that damage the skin.
• Olive oil is very helpful in lowering the blood pressure and reducing the chances of heart diseases.
• Olive oil nutritional fact includes presence of active phytonutrient compounds like poylphemols and flavonoids, that are known for their anti-inflammatory properties.
• Oxidation of cholesterol is prevented by olive oil, thus reducing the risk of heart attack.
• The neutralizing components of olive oil also help in the prevention of colon cancer to some extent.
• Women undergoing hot flashes during menopause, have reported a reduction in the hot flash frequency and intensity with the use of olives or olive oil in their diet.
• It helps in lubricating the bones helping with the problem of bone degeneration.
• The best quality olives or olive oils are known to act as painkillers.
• Olive oil health benefits also include some relief to people suffering from various ailments like asthma, arteriosclerosis, constipation, diabetes, stomach problems, rheumatoid arthritis, osteoarthritis, etc. Read more on health benefits of olive oil.
• Olive oil health benefits are not just limited for the heart but are also useful for the health of skins, nails and hair. The vitamin E in olive oils is very beneficial in anti-aging process. Read more on olive oil for skin and olive oil for hair.
• Olive oil contains poly and monounsaturated fats that are good for the body, as they have the property to help reduce fat.

Olive Oil Nutrition Value
The olive oil nutritional value per 100 g of olive oil is as follows:

• Energy - 890 k calories
• Saturated Fat - 14 g
• Poly-Unsaturated - 11g
  
• Mono-Unsaturated - 73 g
• Omega-3 - more than 1.5 g
• Omega-6 - 3.5 to 21 g
• Vitamin E - 14mg
• Vitamin K - 62 μg

Olive oil is more easily absorbed by the body than any other edible fat. You can even use olive oil as a substitute for fat in a baking recipe. There are many varieties of olives available in the world. Olive oil is the only oil in the world which has variety of natural flavors and no two flavors are same! So the next time you treat yourself with some fatty food recipe, make sure you can substitute the edible oil with olive oil. Olive oil contains no cholesterol and is the safest bet for the safety of your heart. Olive oil was known to cure many ailments in ancient times and was considered good for the body. If you are skeptical about using olive oil in your diet, do not hesitate. The above mentioned olive oil nutrition facts should be able to convince you about its health benefits. Make sure you include olive oil as a part of your healthy diet regime.