The Health and Nutrition Benefits of Olive Oil overview by
فوائد زيت الزيتون للصحة والتغذية: دليل شامل ... مع مقدار

The Health and Nutrition Benefits of Olive Oil - فوائد زيت الزيتون للصحة والتغذية: دليل شامل

Discover the incredible health and nutrition benefits of olive oil with our comprehensive review. Learn about the latest research and evidence-based findings.

Olive oil is one of the healthiest and most beneficial oils for the body. Where olive oil contains many beneficial nutritional compounds that contribute to the health of the body and protection from many diseases. In this article, we will learn about the benefits of olive oil for health and nutrition in detail.







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Olive oil was mentioned in the Holy Quran, Surah An-Nur (24), Verse 35

 "Allah is the Light of the heavens and the earth. His light is like a niche in which there is a lamp, the lamp is in a crystal, the crystal is like a shining star, lit from ˹the oil of˺ a blessed olive tree, ˹located˺ neither to the east nor the west, whose oil would almost glow, even without being touched by fire. Light upon light! Allah guides whoever He wills to His light. And Allah sets forth parables for humanity. For Allah has ˹perfect˺ knowledge of all things."



To our most common understanding, that the Tree  mentioned in the Holy Quran, Surah Al -Mu'minun (23), Verse 20, is the Olive tree, and the oil is Olive oil

 "And a tree which grows at Mount Sinai, providing oil and a condiment to eat."



Historical Note

Olive oil is part of the Mediterranean diet, which is considered one of the healthiest diets in the world. Olive oil has been used for thousands of years in many different civilizations and cultures. Olive oil contains many beneficial nutrients that help maintain health and prevent many diseases.


Nutritional Value

Olive oil contains a high percentage of monounsaturated fats, which are considered more healthy for the body. Olive oil also contains antioxidants that protect against various diseases. Olive oil also contains many essential vitamins, such as vitamin E, which helps protect against cardiovascular diseases. Olive oil also contains many beneficial plant compounds such as polyphenols, which help protect against infections and chronic diseases.

Here are some of the main reasons why you should include olive oil in your diet.

1. Olive oil is rich in healthy monounsaturated fats. Unlike saturated fats, which can raise your cholesterol levels and increase your risk of heart disease, monounsaturated fats can lower your "bad" LDL cholesterol and increase your "good" HDL cholesterol. This can help prevent plaque buildup in your arteries and protect your heart from damage. Oleic acid, the main monounsaturated fat in olive oil, also has anti-inflammatory properties and may modulate some genes involved in cancer development.

2. Olive oil contains powerful antioxidants. Antioxidants are substances that can neutralize free radicals, which are unstable molecules that can cause oxidative stress and damage your cells. Oxidative stress is linked to aging, chronic diseases, and inflammation. Olive oil is a great source of antioxidants, such as vitamin E, vitamin K, polyphenols, and phytosterols. These antioxidants can help protect your cells from oxidative stress, boost your immune system, prevent blood clotting, and reduce inflammation.

3. Olive oil may help prevent strokes. Strokes are caused by a disruption of blood flow to the brain, either due to a blood clot or bleeding. Strokes can result in brain damage, disability, or death. Olive oil may help prevent strokes by improving your blood pressure and cholesterol levels, as well as by preventing blood clotting and inflammation. Several studies have shown that people who consume more olive oil have a lower risk of stroke than those who consume less or none.

4. Olive oil is protective against heart disease. Heart disease is the leading cause of death worldwide. It is caused by various factors, such as high blood pressure, high cholesterol, diabetes, obesity, smoking, and physical inactivity. Olive oil can help lower your risk of heart disease by improving many of these risk factors. For example, olive oil can lower your blood pressure by relaxing your blood vessels and improving blood flow. It can also improve your insulin sensitivity and blood sugar levels, which can prevent or manage diabetes. Additionally, olive oil can help you maintain a healthy weight by providing satiety and reducing hunger and cravings.

5. Olive oil may fight Alzheimer's disease. Alzheimer's disease is a progressive brain disorder that causes memory loss, cognitive decline, and behavioral changes. It is the most common cause of dementia among older adults. There is no cure for Alzheimer's disease, but some treatments may slow down its progression or alleviate its symptoms. Olive oil may be one of these treatments, as it has been shown to have neuroprotective effects in animal and human studies. One of the mechanisms by which olive oil may fight Alzheimer's disease is by reducing the accumulation of amyloid-beta plaques in the brain, which are a hallmark of the disease.

6. Olive oil may support bone health. Bone health is important for preventing fractures, osteoporosis, and other bone-related diseases. Bone health depends on various factors, such as calcium intake, vitamin D status, hormone levels, physical activity, and genetics. Olive oil may also play a role in bone health by stimulating bone formation and mineralization. Some studies have suggested that olive oil consumption may increase bone density and reduce bone loss in older adults.

7. Olive oil may benefit skin health. Skin health is influenced by many factors, such as nutrition, hydration, sun exposure, pollution, stress, and aging. Skin health affects not only our appearance but also our protection from infections and injuries. Olive oil may benefit skin health by providing hydration, nourishment, antioxidants, and anti-inflammatory agents. Olive oil can be applied topically to moisturize dry skin, heal wounds, treat acne, eczema, psoriasis, and other skin conditions.


However, not all olive oils are created equal. The best quality olive oil is extra virgin olive oil (EVOO), which is obtained from the first cold pressing of fresh olives and has not been refined or altered by heat or chemicals.
EVOO has the highest amount of antioxidants and the lowest acidity level compared to other types of olive oil.

Read also about:  The Health Benefits of Olives

olives nutrition benefits, Mediterranean diet, healthy fats, antioxidants, anti-inflammatory  Mekdar


Olive oil contains many beneficial nutrients that contribute to maintaining health and preventing many different diseases. The benefits of olive oil for health and nutrition are backed by numerous researches and scientific studies, which makes it one of the healthiest and most beneficial oils for the body. Therefore, it is recommended to consume olive oil on a regular basis as part of a healthy and balanced diet.

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Waleed Foad

Dr. Waleed Foad

Physician Nutrition Consultant, For 15+ years

Master degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
10 Apr 2023
Walaa Foula

Dr. Walaa Foula

Physician Nutrition Consultant, For 17+ years

Doctorate degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
10 Apr 2023
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