India: 6 benefits of using olive oil and the right ways to use it – Times of India

There is a lot of buzz around the right type of oil that one should use to ensure that they are getting the nutritional benefits of the food cooked in it without the negative effects of using this oil. too many. When it comes to oil, olive oil it emerges as the most stable and reliable oil choice for cooking. Olive oil is celebrated as one of the healthiest oils in the world, thanks to its incredible fat content and it plays an important role in the Mediterranean diet.
It contains about 75% mono-unsaturated fatty acids (MUFA), which may support heart health by raising HDL (good cholesterol) and lowering LDL (bad cholesterol). In addition, it is rich in antioxidants such as polyphenols, which can help reduce inflammation, can help control blood sugar levels and can help promote gut health. Although the presence of vitamin E can help keep the skin and hair healthy.
Drishya Ale, Dietitian, Paras Health Gurugram said, “Olive oil is a powerful source of health benefits and a must-have in every kitchen. Firstly, olive oil is very good for heart health due to its anti-inflammatory properties and the fact that it improves the functioning of blood vessels, thus reducing the risk of heart disease.In addition, olive oil helps to support bone health as it increases bone strength and prevents their deterioration monounsaturated fattogether with vitamins E and K improve brain health, improving memory and cognitive functions. Antioxidants and anti-inflammatory compounds present in olive oil ensure cancer prevention by reducing stress. It can also help control blood sugar levels as it can lower blood sugar levels when taken. Olive oil also promotes healthy skin and hair and helps fight dryness.
Olive oil is a versatile, nutritious, and delicious ingredient that deserves a place in every kitchen. In order to make the most of these benefits, use olive oil as a base to make salad dressings with a mixture of vinegar or lemon juice, or add it regularly when cooking for a better choice. To ensure that you get all the nutritional benefits of olive oil, it is important to understand the different types of olive oil available. Most people don’t know that there are 3 types of olive oil: Extra virgin olive oil, Indian cooking olive oil, and extra virgin olive oil.
According to Vishal Gupta, managing director, Borges India, “There are also many myths surrounding olive oil. For example, extra virgin olive oil is not limited to salad dressings; it can be used for for low-heat cooking, such as sautéing, frying, and frying, and makes a great substitute for butter on toast.Olive oil for Indian cooking is perfect for everyday cooking , since its neutral taste and high smoke point ensure that the taste of your food remains intact and you can make all kinds of dishes, for example, it is suitable for tadkas, to prepare curries and deep sabzis or puris and Koftas. Olive oil is ideal for special dishes like pizza and pasta, which gives it a great flavor and a high smoke point.”
Simrat Kathuria, CEO and Head Dietitian at The Diet Xperts said, “The health and wellness industry is praising olive oil, sometimes known as “liquid gold,” for its health benefits. Due to its adaptability, it is a common ingredient in kitchens around the world, where chefs and nutritionists are constantly coming up with new ways to incorporate it into the diet. daily. Olive oil is more than just a cooking oil; it’s a nutritional powerhouse that can do everything from boost heart health to brain function. Health-conscious people love it Because of its anti-inflammatory properties, antioxidants, and ability to help with digestion and skin, the widespread use of olive oil is evolving to cook well.

Heart health

Improving heart health is one of the most popular benefits of olive oil. Olive oil, which is rich in monounsaturated fats, lowers bad cholesterol (LDL) while raising good cholesterol (HDL), which reduces the risk of heart disease.

It is full of antioxidants

Antioxidants are rich in olive oil, especially polyphenols. These powerful substances help fight inflammation and oxidative stress, both of which are linked to chronic diseases including diabetes and cancer.

Anti-inflammatory properties

Oleocanthal, a substance found in olive oil, is a molecule similar to ibuprofen’s anti-inflammatory properties. This natural structure helps reduce inflammation, which is important to avoid many diseases, including Alzheimer’s and arthritis.

Supports brain health

Regular consumption of olive oil is associated with improved cognitive function and a lower risk of neurodegenerative diseases such as Alzheimer’s.

Promotes Healthy Skin

Because olive oil is high in vitamin E, it protects the skin, provides moisture, and reduces the appearance of fine lines and wrinkles.

It helps digestion

By promoting bile production, relieving constipation, and enhancing fat absorption, olive oil aids in digestion.
The use of olive oil must be done correctly to get the full benefits. Avoid making it too hot when cooking because high heat can destroy some of the nutrients. In order to keep the full nutrition of extra virgin olive oil, pour it on cooked vegetables, salads or as a final.