Olive Oil For Cooking: 5 Health Benefits



Published on: 13-Mar-2023


10 min read


Updated on : 30-Nov-2023



Olive Oil For Cooking: 5 Health Benefits

Olive Oil For Cooking: 5 Health Benefits

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The olive tree is indeed the richest gift of heaven!

You must have heard that if you are trying to lose weight, incorporate olive oil into your diet. But why? Because olive oil is rich in antioxidants and is a major source of monounsaturated fatty acids (MUFAs), which are considered healthy by experts. 

The oil helps protect the body from cellular damage, which can lead to various health issues and medical conditions. Extra virgin olive oil has a harsh taste but contains more antioxidants than other varieties since it is the least processed. 

Olive oil is healthy, and there are several ways to incorporate it into your diet. This blog will tell you all about the amazing health benefits of the oil. Keep on scrolling! 

Table Of Contents 

1. What Is Olive Oil? 

2. Nutritional Value Of Olive Oil

3. What Are The Health Benefits Of Olive Oil? 

4. Olive Oil For Cooking: Which Is Best? 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs

What Is Olive Oil?

Whole olives are pressed to produce olive oil (Olea europaea). It is known as 'Jaitun ka Tel' in Hindi. It is a common vegetable oil used in cooking, frying, and salad dressing. It is also used in cosmetics, soaps, medications, and lights and has a brilliant yellow, greenish, or golden colour, a strong scent, and a slightly bitter flavour.

Olive oil is squeezed olive oil. It has been used for 6,000 years, beginning in what is now Iran, Syria, and Palestine and eventually making its way to the Mediterranean with its well-known olive trees. Olive oil has historically been used in religious and medicinal rites, becoming essential in many countries’ cuisines.

Nutritional Value Of Olive Oil

Olive oil is high in monounsaturated and polyunsaturated fatty acids, which are good for your health. It includes around 70% oleic acid and vitamins E and K. The oil contains polyphenols, tocopherols, phytosterols, squalene, terpenic acids, and other antioxidants.

100 ml of olive oil has the following nutritional value: 

  • Calories- 884 kcal
  • Fat- 100 g
  • Sodium-  2 mg
  • Calcium- 1 mg
  • Iron-  0.56 mg
  • Potassium-  1 mg

What Are The Health Benefits Of Olive Oil? 

Health Benefits Of Olive Oil

Here we have listed a few amazing health benefits of olive oil. Read to reap the benefits! 

1. Keeps Cardiovascular System Healthy 

Olive oil consumption is linked to decreased LDL cholesterol levels (bad cholesterol). Polyphenols are abundant in olive oil. These polyphenols aid in the reduction of blood pressure. As a result, olive oil is beneficial to hypertensive people. Besides, all the effects listed above protect our hearts from different illnesses.

2. Reduces The Risk Of Cancer 

Olive oil polyphenols are powerful antioxidants. They effectively lower the risk of malignancies of the intestine, breast, colon, endometrial, and prostate, among others. Moreover, tocopherol and hydroxytyrosol have powerful anti-cancer effects.

3. Manages Diabetes Mellitus 

Tyrosol is an antioxidant found in olive oil. Tyrosol improves insulin resistance, which helps to reduce blood sugar rise. Olive oil can help in the control of type 2 diabetes.

4. Relieves Body Pain 

Olive oil contains oleocanthal, which has anti-inflammatory properties. It successfully lowers pain by lowering inflammation, oedema, and spasm. When osteoarthritic patients' knees are rubbed with olive oil, they get pain alleviation.

5. Beneficial To Bones 

Olive oil is good for your bones. It's antioxidant and anti-inflammatory properties help to prevent bone resorption. It stimulates bone growth. It aids in the preservation of bone mineral density. As a result, olive oil lowers the risk of osteoporosis.

Olive Oil For Cooking: Which Is Best? 

We are continually reminded how good olive oil is for our health and why it should be in every kitchen. Several studies have discovered that olive oil can help prevent heart disease and diabetes, among other things. 

Aside from that, olive oil provides beauty advantages such as moisturising your hair, preventing dandruff, and protecting your skin. After all, it has a high concentration of omega-3 fatty acids, vitamin E, and antioxidants. 

However, few of us know the various types of olive oil available and which should be used for cooking or your skin and hair. Therefore, before deciding on a product, invest in olive oil and use it for a time.

It is also crucial to understand the various varieties of olive oil and how they should be utilised. Various combinations of olive oils are now available, such as soy olive oil mixes. However, it is recommended to stick to the classic olive oil. 

Before deciding to include olive oil in your diet, you need to be aware of the four most popular forms of olive oil found in India:

1. Extra Virgin Olive Oil

This is the most costly form of olive oil but also the best. Extra virgin olive oil is entirely unprocessed and has the lowest acidity level of any olive oil. As a result, it is exceptionally high in antioxidants and has the most minerals and vitamins of any olive. 

When compared to other oils, it has an extremely low smoking point. This implies that it might burn even if cooked at very low temperatures. Use extra virgin olive oil to make salad dressings, sprinkle it on cold foods, or mix it with some of your bread dips. Extra virgin olive oil has a particular flavour and is generally golden green.

2. Virgin Olive Oil 

Virgin olive oil is the next best thing to extra virgin olive oil. It is also unrefined olive oil, which implies that no chemicals or heat are used in the extraction process. The sole distinction between extra virgin olive oil and virgin olive oil is that extra virgin olive oil has a little higher oleic acidity level. 

Virgin olive oil may be used to sauté veggies and make your favourite Indian sabzi. Virgin olive oil is also suitable for baking. However, do not use olive oil for deep frying. As it has a low smoke point, it is not advised for deep frying meals. If you must deep fry meals, use rice bran oil, which is low in saturated fatty acids.

3. Refined Olive Oil 

Refined olive oil is widely available in most Indian grocery stores and less expensive than virgin olive oil. However, compared to extra virgin or virgin olive oil, it lacks vitamins, minerals, taste, and flavour. 

On the other hand, you will not taste any bitterness since it lacks virgin olive oil's antioxidants and anti-inflammatory effects. It is, nevertheless, acceptable for cooking and may be used to produce Indian meals.

4. Pure Olive Oil 

Pure olive oil combines extra virgin olive oil and refined olive oil. It also has a lower nutritional value than virgin olive oil and is best used as a hair and skin oil rather than for cooking. 

It is not recommended to use pure olive oil for cooking since, when heated, it has an unpleasant odour. It is, nevertheless, beneficial to your scalp, hair, and skin. Besides, olive oil can treat dandruff, frizzy hair, and dry skin.

Dietitian’s Recommendation 

For a healthier lifestyle, including olive oil in your diet. Nowadays, we are increasingly drawn to junk food and fast meals. So, we should use excellent and nutritious foods when we cook at home. To summarise, you should strive to select the finest olive oil brand for cooking while keeping your needs in mind.

-Dietitian Lavina Chauhan 

The Final Say 

Olive oil is high in heart-protective polyphenols, which help decrease cholesterol. It also contains anti-inflammatory effects. Besides, monounsaturated fatty acids increase metabolism and assist in weight reduction. As a result, there is no reason why you should forgo the miracle oil's health advantages.


1. Which olive oil can be used for cooking?

Use extra virgin olive oil for cooking. Start the process by heating it over low heat. Put the food in when it reaches the right temperature for frying.

2. Is it good to cook with olive oil?

Olive oil is the best cooking fat from a health and sustainability perspective. The best, most aromatic extra virgin olive oil is recommended for raw/cold usage or as a finishing condiment.

3. Does olive oil raise cholesterol?

Olive oil consumption decreases total cholesterol, LDL, and triglycerides and increases HDL more than other plant oils.

4. Does olive oil affect the heart?

Olive oil is a healthy source of fat. It can benefit you as part of a healthy and balanced diet. The oil is often linked with good heart health due to its role in the Mediterranean diet and can contain substances linked to health benefits.

5. How much olive oil is safe?

As a general rule of thumb, between one and two tbsp a day is good to consume. This goes for olive oils you drink for health benefits and consume with food as part of your regular cooking process.


ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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