Olive Oil Nutrition

The olive is an endemic tree of the Mediterranean Basin. And from this tree is obtained what is known as the olive oil. Earlier, its use was limited to the Mediterranean countries, but now, the whole world is aware of the flavor and health benefits of the oil. Whatever kind of recipe may be, olive oil suits all kinds of dishes right from salad, pastas, to anything else. Also, the oil is available throughout the year.

Olive Oil Nutritional Values

The nutritional values have been presented in the table below, for a serving size of 1 cup (216 g). Some values are in the form of percentages; they are based on a 2000 calorie diet.

Nutrients	Values
Total Fat	216 g (332%)
Sodium	4 mg (0%)
Vitamin K	130 mcg (163%)
Vitamin E	31.0 mg (155%)
Calcium	2.2 mg (0%)
Iron	1.2 mg (7%)
Potassium	2.2 mg (0%)

The calorie count in 216 g of olive oil is 1910.

Olive Oil Nutritional Benefits

• Monounsaturated fat is a type of fat that is associated with reduced incidences of heart diseases. And olive oil is one of the rich sources of this substance. It helps in reducing the 'bad' LDL cholesterol in the body, while promoting the level of the 'good' HDL cholesterol level. This is the reason people in the Mediterranean region are found to be less prone to heart diseases, and other conditions like diabetes, colon cancer, atherosclerosis, asthma, etc. One of the must-known facts about the extra virgin olive oil is, this form is known to contain the highest level of antioxidants, which are vitamin E and phenols in particular. This oil is the least processed, and that is why it acquires such beneficial properties.
• Many researches have claimed the fact that regular intake of olive oil offers protection to the body against colon cancer.
• Virgin olive is linked to high blood pressure. People suffering from this condition, may be able to manage it by including the oil in their daily diet. Also, they may reduce their intake of medications prescribed for high blood pressure.
• The onset of gallstones may also be prevented by including olive oil as a part of a regular diet.
• Olive oil's positive effects on blood sugar levels have also undergone clinical studies. It is said that this oil can regulate blood sugar level better than the meals dedicated to diabetes. That is why, diabetics are recommended to follow a diet low in fat and high in carbohydrate, added with some olive oil. Also, triglyceride levels tend to get high in diabetes, which in turn, increases the risk to develop heart disease. Since olive oil keeps triglycerides low, it offers an added advantage.
• If you are bothered by belly fat, that is getting accumulated with time, then you must shift to a diet rich in olive oil.
• Symptoms of conditions like asthma and rheumatoid arthritis can be managed well with the help of olive oil. As mentioned, the mono unsaturated fats that are present in high quantity in the oil, are converted into substances that are anti-inflammatory.
• Osteoporosis is known to be the biggest health concern for the aging population. Researchers say that a traditional Mediterranean diet rich in olive oil is linked with lower incidences of this disease. The agents in the oil somehow lessen the bone loss that occurs in this condition.
• The extra virgin olive oil is loaded with antioxidants, and that is why people native to the Mediterranean region, are less vulnerable to cancer and cardiovascular diseases. These antioxidants offer protection to the DNA from free radical damage.

Certain agents in the olive oil are antibacterial in nature thus, effective against peptic ulcers and gastric cancer. This is because these agents help eliminate the causal bacteria called Helicobacter pylori.