Can Olive Oil Fight Aging?

Olive oil is one of the oils that have many health benefits, providing healthy fats and vitamins E and K. Many studies have shown that olive oil is very effective in combating aging. So how can we maximize the anti-aging benefits of olive oil? Refer to the article below for more clarity.

1. Nutritional Components in Olive Oil

Olive oil is one of the types of oils commonly used in daily cooking. In fact, this oil has many health benefits, particularly the nutrients it provides that help combat aging. So, what are the components of olive oil? According to research, in 100g of olive oil, the nutritional content is as follows:

• Calories: 884 kcal
• Total Fat: 100g
• Saturated Fat: 14g
• Monounsaturated Fat: 73g (primarily oleic acid)
• Polyunsaturated Fat: 11g (including linoleic acid and alpha-linolenic acid)
• Contains: No carbohydrates, proteins, or cholesterol.

Olive oil also contains small amounts of vitamins and minerals, such as:

• Vitamin E: 14 mg (about 93% of daily requirement)
• Vitamin K: 60 µg (about 50% of daily requirement)

Additionally, olive oil contains phenolic compounds and other antioxidants, including tocopherol, beta-carotene, oleuropein, and hydroxytyrosol, along with various phenolic compounds and polyphenols, all of which have effective anti-inflammatory properties.

2. Nutrients in Olive Oil That Help Slow Down Aging

As one of the best ingredients for cooking, you can enhance your anti-aging efforts with olive oil by incorporating the following compounds into your meals.

2.1. Vitamin E

Combating aging with olive oil is highly effective due to the presence of vitamin E. This vitamin plays an essential role in protecting cells from the harmful effects of free radicals, unstable molecules that can negatively impact the body. As the body ages, the ability to combat free radicals weakens, leading to cellular damage and signs of aging such as wrinkles, sagging skin, and impaired vision.

Not only is vitamin E a powerful antioxidant, but it also helps boost the immune system, improve skin health, and reduce the risk of developing chronic diseases related to aging. In olive oil, vitamin E exists in the form of tocopherol. Therefore, if you wonder whether olive oil can fight aging, the answer is definitely yes.

2.2. Vitamin K

One of the anti-aging benefits of olive oil is that this food provides significant amounts of vitamin K to the body. Vitamin K is one of the vitamins that support blood clotting and reduce calcification in the body’s arteries and veins. Consequently, vitamin K2 can prevent the buildup of excess calcium on elastin fibers in skin connective tissue, helping maintain elasticity and limiting wrinkle formation.

In fact, a study in 2011 found that women with more wrinkles also had a higher risk of osteoporosis. Moreover, other studies have shown that Japanese women’s skin ages more slowly than that of women from other countries. This is believed to be due to their diet, rich in natto—a traditional fermented soybean food containing high levels of vitamin K2.

2.3. Hydroxytyrosol

One of the active substances that effectively combat aging with olive oil is hydroxytyrosol. This compound is notable for its strong antioxidant activity, which is one of the benefits of olive oil.

This antioxidant helps protect cells in the body from damage caused by free radicals, factors that can lead to chronic diseases such as heart disease, cancer, and neurodegenerative disorders. Hydroxytyrosol’s ability to neutralize free radicals makes it an effective barrier against oxidative stress.

Numerous studies have indicated that hydroxytyrosol can protect neurons and promote brain health. Its antioxidant and anti-inflammatory properties are believed to be the main reasons for these benefits by reducing oxidative stress responses and inflammation in the brain. Fighting aging with olive oil is also considered one of the important benefits of hydroxytyrosol.

2.4. Phenolic Compounds

One of the compounds that helps you combat aging with olive oil is phenolic compounds. These compounds can prevent the formation of cancer cells through various mechanisms, such as:

• Reducing inflammation in the body: Inflammatory responses are often associated with the development of cancer cells, and phenolic compounds help reduce this condition.
• Antioxidant effects: Phenolic compounds can combat oxidation, thereby protecting cells from damage.

2.5. Polyphenols

Combating aging with olive oil is supported by polyphenols, natural compounds found in plants. Polyphenols have strong antioxidant properties, helping to neutralize harmful free radicals. In addition to supporting health, polyphenols also reduce the risk of diseases like diabetes and heart disease due to their anti-inflammatory effects.

Polyphenols can lower blood sugar levels and stabilize insulin, thereby reducing the risk of developing type 2 diabetes. Research shows that people who consume polyphenol-rich foods have a 57% lower risk of this disease.

3. Fighting Aging with Olive Oil Through Diet

The benefits of olive oil include providing antioxidants to the body and improving cardiovascular and brain functions. So how can you effectively fight aging with olive oil?

You can use olive oil as a dressing for salads or in marinades instead of vegetable oils when seasoning fish and meat.

An interesting way is to mix 1 teaspoon of olive oil with ½ teaspoon of lemon juice and drink it 30 minutes before breakfast. Alternatively, you can also drink 1 tablespoon of olive oil on an empty stomach each morning.

Besides combating aging with olive oil through direct incorporation into meals, you can also apply olive oil directly to your skin and hair in the following ways:

• For Skin: Take 1-2 drops of olive oil in your palm, rub it, and gently massage it onto your face. Avoid using too much or mixing it with other products, as olive oil is thick, and using too much can weigh down your face and clog pores, leading to acne. This method should be applied 2-3 times a week.
• For Hair: Take about 10 drops of olive oil in your palm, warm it by rubbing your hands together, then apply it to your hair. Wear a plastic cap and let it sit for about 30-40 minutes. Finally, wash your hair with shampoo to avoid greasiness, and you can use conditioner for added softness.

Olive oil is one of the extracts with many health benefits, particularly for the heart, skin, and hair. With the information provided in this article, I hope everyone knows how to effectively combat aging with olive oil, whether in food preparation or direct application to the skin.