Welcome to a simple yet transformative morning ritual: drinking olive oil.
While it might sound unconventional, this ancient practice offers tons of health benefits that can kickstart your day on a positive note.
Let’s explore the science-backed advantages of incorporating this liquid gold into your morning routine.
Top 5 benefits of drinking olive oil in the morning:
- Antioxidant Boost
- Blood Sugar Regulation
- Bone Health Booster
- Skin Radiance
- Gut Microbiota Support
Benefit 1: Heart Health Harmony
Olive oil is packed with monounsaturated fats such as oleic acids, which are heart-friendly fats that can positively impact cholesterol levels.
Low-density lipoprotein (LDL) cholesterol is often referred to as “bad” cholesterol. High-density lipoprotein (HDL) cholesterol is the “good” cholesterol. Olive oil promotes the increase of HDL cholesterol while reducing the amount of LDL cholesterol.
A research study published by The New England Journal Of Medicine involving 7,447 individuals revealed that those who incorporated a daily intake of at least 4 tablespoons (60 ml) of olive oil were 30% less prone to develop heart disease over 5 years, in contrast to individuals adhering to a low-fat diet.
Benefit 2: Anti-Inflammatory
Olive oil contains polyphenols and other bioactive compounds with strong anti-inflammatory effects.
A published paper in 2014 suggests that oleocanthal, a compound derived from olive oil, has been noted for its diverse mechanisms in mitigating inflammatory-related chronic conditions. These include joint-degenerative disease, neuro-degenerative disease, and specific types of cancers.
Olive oil’s anti-inflammatory effects extend to cellular protection. Reducing inflammation at the cellular level contributes to overall cell health and may help prevent cellular damage caused by chronic inflammation.
Benefit 3: Antioxidant Boost
Free radicals are unstable molecules that can damage cells and contribute to aging and disease. The antioxidants in olive oil, such as vitamin E and polyphenols, act as scavengers, neutralizing free radicals and preventing cellular damage.
Antioxidants play a crucial role in promoting cellular health. By consuming olive oil regularly, you provide your cells with the necessary tools to defend against oxidative stress, supporting overall cell function and longevity.
The European Journal of Cancer explored that phenolic compounds are present in higher quantity in extra virgin olive oil which manifests in their antioxidant activity.
Benefit 4: Weight Management Wonder
While olive oil is calorie-dense, it is also rich in nutrients. The combination of healthy fats and essential nutrients provides a satisfying option that can be part of a balanced diet, contributing to weight management.
Incorporating olive oil into your morning routine can set the tone for healthier snacking throughout the day. The feeling of fullness it provides may reduce the temptation to indulge in less nutritious snacks between meals.
Maintaining stable blood sugar levels is crucial for weight management. The monounsaturated fats in olive oil contribute to stabilizing blood sugar, reducing the likelihood of energy crashes and unhealthy food cravings.
Benefit 5: Digestive Harmony
Olive oil has mild laxative properties that can promote bowel regularity. A study done on the people aged over 50 with high intake of olive oil concluded that they had more than 3 bowel movements per week.
It stimulates the gallbladder to release bile, which aids in the digestion of fats. This support for gallbladder function contributes to the efficient breakdown and absorption of nutrients from the foods you consume.
For those prone to indigestion or bloating, the mild properties of olive oil can provide relief. Its incorporation into your morning routine may help alleviate symptoms of indigestion, promoting a more comfortable start to the day.
Benefit 6: Blood Sugar Regulation
Stable blood sugar levels are crucial for diabetes prevention. Regular consumption of olive oil, especially in the morning, may contribute to a reduced risk of developing type 2 diabetes by promoting better blood sugar control.
Fluctuations in blood sugar levels can lead to energy crashes and cravings. Olive oil’s potential to balance glucose levels contributes to sustained energy throughout the morning, supporting overall well-being.
Among 25 healthy individuals, a study demonstrated a remarkable 22% decline in blood sugar levels two hours post-meal when incorporating olive oil, as opposed to the control group.
Benefit 7: Cancer Prevention Potential
Some compounds in olive oil may inhibit the process of tumor angiogenesis, which is the formation of new blood vessels to support tumor growth. By disrupting this process, olive oil may play a role in preventing the progression of cancer.
Research, as published in The Journal of Nutritional Biochemistry in 2016, suggests that olive oil may have a protective effect against certain types of cancer, including breast, colorectal, and prostate cancers. While more studies are needed, the preliminary findings highlight the potential of olive oil in cancer prevention.
Benefit 8: Bone Health Booster
Olive oil aids in the absorption of calcium, a vital mineral for bone health.
It contains small amounts of vitamin K, which plays a role in bone metabolism. Vitamin K is essential for the regulation of calcium in bones and may contribute to bone density and strength.
In a study involving 523 women, it was observed that the consumption of more than 18 grams (20 ml) of olive oil per day led to notably increased bone density compared to those who consumed less than that amount daily.
Benefit 9: Joint Health Support
Incorporating olive oil into your morning routine is a proactive measure for long-term joint health. The gradual reduction of inflammation and the support for joint lubrication contribute to sustained joint comfort.
The research by The Journal of Nutritional Biochemistry suggested that symptoms of joint edema and cartilage degradation were reduced with the help of olive oil usage.
The healthy fats in olive oil act as a natural lubricant for joints. This lubrication supports smoother joint movement, reducing friction and the risk of discomfort associated with stiffness.
Joint health is essential for overall mobility. By actively supporting joint health through the consumption of olive oil, you contribute to maintaining an active and comfortable lifestyle, even as you age.
Benefit 10: Brain Health Booster
The brain is composed largely of fats, and monounsaturated fats, found abundantly in olive oil, play a role in maintaining the structural integrity of brain cells.
Research suggests that regular consumption of olive oil may be associated with improved cognitive performance. This includes functions such as memory, attention, and problem-solving skills.
Some studies suggest that the Mediterranean diet, rich in olive oil, may be associated with a lower risk of Alzheimer’s disease. While more research is needed, these findings highlight the potential of olive oil in supporting long-term brain health.
Benefit 11: Skin Radiance
Olive oil is rich in fatty acids that help maintain the skin’s natural moisture. By using it as part of your morning routine, you contribute to the hydration and suppleness of your skin, reducing the risk of dryness and flakiness.
The anti-aging properties of olive oil may contribute to a reduction in fine lines and wrinkles. Regular consumption of olive oil provides the skin with essential nutrients that support elasticity and firmness.
It has been used as a cosmetic and skin protector for a long time as published in Clinics in Dermatology.
The antioxidants and healthy fats in olive oil support the repair and regeneration of skin cells.
Benefit 12: Improved Mood
Certain components in olive oil may influence the production of neurotransmitters like dopamine and serotonin. These neurotransmitters play a crucial role in mood regulation and can contribute to a positive mental state.
This study discusses that the emotional behavior of any person is highly dependent on the release of different neurotransmitters.
Fluctuations in blood sugar levels can impact mood stability. Olive oil’s role in stabilizing blood sugar contributes to a more consistent energy supply to the brain, promoting a positive mood throughout the day.
A well-nourished brain is better equipped to maintain a positive mood, and incorporating olive oil into your morning routine can contribute to this nutritional support.
Benefit 13: Morning Sickness Relief
When consumed in moderation, it can help calm the stomach lining, reducing sensations of nausea and discomfort associated with morning sickness.
Proper hydration is crucial during pregnancy, and olive oil can contribute to overall hydration when included in a balanced diet. Hydration is essential for managing morning sickness and promoting overall well-being.
Olive oil provides essential nutrients, including healthy fats and antioxidants, that support health during pregnancy. The nutritional content contributes to the well-being of both the mother and the developing fetus.
Benefit 14: Gut Microbiota Support
A diverse gut microbiota is associated with better overall health.
Prebiotics are substances that promote the growth of beneficial bacteria in the gut. Olive oil, with its specific compounds, may act as a prebiotic, fostering an environment that supports the proliferation of beneficial gut microorganisms.
A study published by Nutrition Reviews confirms the positive influence of extra virgin olive oil on gut health, revealing that it increases the beneficial microbiota in the gut.
Inflammation in the gut can disrupt the balance of the microbiota. The anti-inflammatory properties of olive oil extend to the gastrointestinal tract, potentially creating an environment conducive to the well-being of beneficial gut bacteria.
Drinking Olive Oil in the Morning Benefits FAQs
1. Can olive oil support cardiovascular health?
Yes, olive oil’s monounsaturated fats help maintain healthy cholesterol levels, reducing LDL cholesterol and promoting overall heart health. The antioxidants in olive oil also contribute to anti-inflammatory effects in the arteries.
2. How does olive oil enhance the immune system?
Olive oil boosts the immune system with antioxidants and anti-inflammatory properties, defending against free radicals and creating an environment conducive to optimal immune function.
3. Is olive oil beneficial for weight management?
The healthy fats in olive oil induce a feeling of fullness, boost metabolism, and encourage the utilization of stored fat for energy, supporting effective weight management.
4. Can olive oil contribute to skin radiance?
Yes, olive oil’s antioxidants and healthy fats nourish the skin, providing protection against oxidative damage and promoting hydration for a radiant and healthy complexion.
5. Is olive oil effective in alleviating menstrual pain?
Indeed, olive oil’s anti-inflammatory effects and potential impact on hormone regulation may help ease menstrual cramps, offering a natural approach to managing discomfort during the menstrual cycle.
6. Does olive oil support cognitive function?
Yes, the antioxidants, healthy fats, and anti-inflammatory properties in olive oil contribute to cognitive vitality, reducing the risk of age-related cognitive decline and supporting overall brain health.
7. Can olive oil prevent colds and flu?
Yes, olive oil’s immune-boosting properties, along with its antiviral and antibacterial compounds, contribute to preventing respiratory illnesses and providing additional protection against common colds and flu.
8. Is olive oil suitable for hydration support?
While water remains essential, olive oil’s healthy fats contribute to maintaining the lipid layer around cells, supporting skin hydration, nutrient transport, and joint lubrication, adding to overall hydration support in the body.