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Olive Fruit Oil

Also known as: Olive fruit oil, Olive oil, Olive fruit extract, Olea europaea Oil

Overview

Olive fruit oil is extracted from the fruit of the olive tree (*Olea europaea*), predominantly cultivated in Mediterranean regions. It is widely used in cooking, as a dietary supplement, and is valued for its potential health benefits. The oil is characterized by its high content of monounsaturated fats, particularly oleic acid, which is associated with various health advantages. Extensive research, including systematic reviews and meta-analyses, supports its benefits, especially in cardiovascular health and cancer risk reduction. Olive oil is available in various grades, with extra virgin olive oil being the highest quality, retaining the most nutrients and antioxidants. It is a staple in the Mediterranean diet and is recognized for its anti-inflammatory and antioxidant properties.

Benefits

Olive oil consumption is strongly associated with improved cardiovascular health. Research indicates that a 5-g/day increase in olive oil intake can reduce cardiovascular disease (CVD) risk by approximately 4%. High olive oil intake is also linked to a 31% lower likelihood of developing cancer compared to low intake, supported by meta-analyses of case-control and cohort studies. Additional benefits include anti-inflammatory effects and potential positive impacts on body fat distribution. These benefits are most pronounced with long-term consumption and are particularly relevant for adults at risk of CVD or cancer. The evidence supporting these benefits is generally considered high-quality, derived from systematic reviews and meta-analyses.

How it works

Olive oil's beneficial effects are primarily attributed to its high content of monounsaturated fats, particularly oleic acid. These fats can improve lipid profiles, reduce inflammation, and modulate oxidative stress pathways. The antioxidants and polyphenols present in olive oil interact with various cellular targets, exerting anti-inflammatory and antioxidant effects. Olive oil influences cardiovascular, metabolic, and immune systems through these mechanisms. It is well-absorbed when consumed as part of a balanced diet, allowing its components to effectively interact with the body's systems.

Side effects

Olive oil is generally considered safe for consumption, with no commonly reported side effects. Uncommon side effects may include potential gastrointestinal upset in rare cases. Allergic reactions are rare. No significant drug interactions or contraindications have been reported. While generally safe for most populations, high doses may not be suitable for everyone, especially those with specific dietary restrictions or calorie concerns. Individuals should balance olive oil intake with their overall dietary needs and consult with a healthcare provider if they have specific health concerns.

Dosage

While a minimum effective dose is not well-defined, health benefits are observed with moderate intake. Optimal dosage ranges appear to be up to 20 g/day, providing significant health benefits without additional risk reduction beyond this point. There is no established maximum safe dose, but high intake may lead to excessive calorie consumption. Olive oil is best consumed as part of regular meals, either as part of a Mediterranean diet or as a supplement. Absorption is enhanced when consumed with other foods. No required cofactors are known.

FAQs

How should olive oil be used for best results?

Olive oil is best used in cooking or as a finishing oil due to its flavor and nutritional benefits. It is generally safe for low to medium heat cooking.

Is olive oil safe for everyone?

Olive oil is generally safe, but high intake should be balanced with overall calorie needs. Individuals with specific dietary restrictions should consult a healthcare provider.

When is the best time to consume olive oil?

Olive oil is best consumed as part of meals to enhance absorption and integrate its benefits into your daily diet.

What are the expected health benefits of consuming olive oil?

Long-term health benefits, particularly in cardiovascular and cancer risk reduction, are expected with regular olive oil consumption as part of a balanced diet.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11353474/ – This systematic review and meta-analysis examined 723 articles, focusing on adults, and found that olive oil consumption is associated with reduced risks of chronic diseases, including cardiovascular diseases and cancer. The study highlights the high-quality evidence supporting the health benefits of olive oil, while also acknowledging the difficulty in establishing causality due to the nature of observational studies.
https://pubmed.ncbi.nlm.nih.gov/37278997/ – This study, a systematic review and meta-analysis, investigated the impact of dietary fat, including olive oil, on body fat distribution. The research suggests potential benefits of olive oil in influencing body fat distribution, contributing to a better understanding of its role in metabolic health.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1041203/full – This meta-analysis of various cohorts found that olive oil intake reduces CVD risk by about 4% for every 5-g/day increase. The study provides high-quality evidence supporting the cardiovascular benefits of olive oil, while noting a curvilinear dose-response pattern, suggesting that benefits may plateau at higher intakes.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0261649 – This systematic review and meta-analysis, encompassing 45 studies including case-control and cohort studies, revealed that high olive oil intake is associated with a 31% lower risk of cancer. The study provides strong evidence for cancer risk reduction associated with olive oil consumption, while acknowledging heterogeneity in study designs as a limitation.
https://olivewellnessinstitute.org/article/is-olive-oil-good-for-you-a-systematic-review-and-meta-analysis-on-anti-inflammatory-benefits-from-regular-dietary-intake/ – This systematic review and meta-analysis focuses on the anti-inflammatory benefits of regular dietary intake of olive oil. It provides evidence supporting the role of olive oil in reducing inflammation, which is a key factor in various chronic diseases.