Olive Oil Nutrition Facts
When we often think of oil, we immediately think of how bad for you oil is and ways to avoid it. But when consumed in moderation, oil can be a healthy way to enjoy weight loss.
One tablespoon of olive oil has 119 calories, which may seem like too many calories for a tablespoon but not when combined with a well-balanced diet. After all, the right kind of fat is essential to a healthy diet. Olive oil has 14 grams of fat, only 2 grams from saturated fat. With no cholesterol, sodium, carbohydrates, fiber or protein you’re probably beginning to see why olive oil nutrition facts are so appealing to dieters.
Olive oil has no minerals and very few vitamins, but adding a little to your diet can give you 10% of your recommended daily value of vitamins E and K. Olive oil nutrition facts also reveal 103 micrograms of omega-3 fatty acids, making sure you get some essential nutrients in your diet.
Health Benefits of Olive Oil
It’s difficult to adjust our thinking on fats, but one of the most appealing health benefits of olive oil is the anti-inflammatory benefits. The monounsaturated fats in olive oil reduce bad cholesterol, helps regulate blood pressure and can prevent diseases like diabetes and cancer.
Another health benefit of olive oil as part of a healthy diet can slow down the growth of unwanted bacteria in the digestive tract. These bacteria can cause stomach infections, digestive problems and even stomach ulcers. The health benefits of olive oil can be derived from just a few tablespoons in your diet each week.
Who would’ve thought that olive oil would be considered brain food? It turns out that yet another health benefit of olive oil is its ability to improve cognitive functions. Studies have shown that verbal fluency and visual memory in the elderly has been improved by adding olive oil to your diet.
Weight loss is another health benefit of olive oil because it is more satisfying than saturated fats, making you feel fuller after a meal. When your hunger is satisfied after a meal you are less likely to eat more than you need, which will cause weight loss to occur. When combined with more physical activity, weight loss benefits of olive oil increase.
Adding Oil To Your Diet
- Choose extra virgin or mild olive oil for cooking to minimize olive taste.
- Follow these tips to maximize the health benefits of olive oil
- Blend olive oil, lemon juice, minced garlic and balsamic vinegar for a Mediterranean style vinaigrette.
- Use 1 tablespoon of olive oil when pan frying to replace common cooking oils.
- Combine olive oil, fresh oregano, minced garlic and parsley. Spread on bread for homemade herb and garlic bread.
- Substitute olive oil whenever possible to enjoy the health benefits of olive oil. Whether in cooking or salads, olive oil is a great way to boost fat burning efforts.