Recent studies point to a surprising link between the Mediterranean diet, in which olive oil is the main source of fat, and lower inflammation markers and better mood. That’s why, especially during stressful times, there is special interest in one of the most basic foods in our kitchen: Olive oil.
We’ve already praised olive oil endlessly… so we all know it’s one of the healthiest oils. Among oils in major supermarkets, it’s almost the only one produced by cold pressing – meaning its production did not involve high-heat processes.
Why Olive Oil Is Recommended Now:
1. Stress and body inflammation – and olive oil as an anti-inflammatory: Chronic stress causes an increase in inflammatory processes in the body. Today we know that mental stress affects not only mood but also the immune system, metabolism, and even the risk of chronic diseases. Extra virgin olive oil is rich in polyphenols – antioxidant compounds found in studies to help reduce inflammation in the body.
For example, studies on the Mediterranean diet found olive oil linked to lower inflammation markers such as CRP. Since chronic stress is associated with increased inflammation, foods rich in antioxidants like olive oil can be part of a diet that supports coping with prolonged stress.
2. Possible impact on mood: There is also evidence that the Mediterranean diet, in which olive oil is the main fat source, is associated with a lower prevalence of depression. In a large study published in BMC Medicine, people who consumed a Mediterranean diet with extra virgin olive oil were at lower risk of developing depression compared to a control group. The possible explanation: A combination of monounsaturated fats and antioxidants that support brain function and reduce inflammatory processes.
3. Good fats for the brain during mental load: Our brain is largely made of fat and needs quality fatty acids to function well. Olive oil is rich in oleic acid – a monounsaturated fatty acid linked in studies to improved blood vessel function and better blood flow, including to the brain. During periods of mental strain, poor sleep, and ongoing worry, maintaining a diet that provides quality fats can be significant.
<br>Calories in oils:
The calorie content in all oils is similar to identical, standing at about 880 per 100 grams.
What does this mean? Half a cup of oil contains almost 900 calories, one teaspoon of oil (just a teaspoon!) has 50 calories, and it doesn’t matter which oil it is. It could be carrot oil, sesame oil, avocado oil, or olive oil… oil is oil, and in terms of calories there is no difference. So my first tip to you – no need to check the nutrition table on the package, it’s unnecessary and similar across all types of oil.
Refined or unrefined: Refined oil, as mentioned, is produced at high temperatures that destroy its benefits. It contains no essential fatty acids or vitamins and is completely unnecessary for the body. The oil we want will be labeled “unrefined” or “cold-pressed.” In this case, you can know the oil is high-quality and contains high nutritional value for the body.
Every cold-pressed oil has different nutritional value – cold-pressed walnut oil has the highest amount of omega-3, cold-pressed avocado oil has a huge amount of vitamin E, and cold-pressed olive oil has the highest amount of omega-9.
Additional benefits of olive oil: As mentioned, olive oil is rich in oleic acid (from the word olive) also called omega-9, an essential fatty acid that reduces the risk of heart disease, reduces blood clots, repairs blood vessel walls, raises good cholesterol levels, lowers bad cholesterol levels, and has even been found in studies to have strong anti-cancer activity.
In addition, olive oil contains polyphenols – antioxidants that help the body deal with harmful substances, support the immune system against bacteria including Helicobacter, and have general anti-inflammatory activity. Olive oil also contains vitamin E, important for preventing wrinkles, reducing cancer risk, and slowing atherosclerosis.
What to check on an olive oil package? To be sure you are getting high-quality olive oil:
1. Extra virgin – meaning it was produced by cold pressing at the highest quality level.
2. Acidity level 0.8% or less – the lower the acidity, the fewer free fatty acids the oil contains, meaning it will withstand brief frying (like an omelet) or other heating and will taste better.
3. To be sure it is high-quality olive oil, look for a label (in the shape of a drop of oil) of the Israeli Olive Oil Quality Mark supervised by the olive industry.
Other oils can be high-quality, but they can also be adulterated, and since we cannot always know, checking the package helps.