Olive oil how much should consume daily

Most people eat enough total fat, but many fall short of getting enough polyunsaturated fatty acids PUFA and monounsaturated fatty acids MUFA , which are found in certain oils, nuts, seeds, and other plant sources 2 , 3. Olive oil is one of the richest plant sources of MUFAs, and consuming it can help you meet your needs of this type of fat. MUFAs are especially beneficial for heart health and may help reduce your risk of heart disease 4.

MUFAs are found in some animal products, but studies suggest their greatest health benefits are achieved by eating plant-based sources of this fat 4. Drinking a couple of tablespoons of olive oil daily could help you meet the recommended amount of this fat if you get insufficient amounts from your diet. In a 4-week study, giving about 1 teaspoon 4 ml of olive oil daily to 50 constipated hemodialysis patients resulted in significantly softened stools 6.

Furthermore, consuming olive oil was found to be as effective as mineral oil — a commonly used stool softener — at relieving constipation 6 , 7. Another study in people over the age of 50 found that Although these findings are promising, more studies are needed to better understand how drinking olive oil may help relieve constipation. Olive oil has long been acknowledged as a heart-healthy fat. One compound thought to play a role in supporting heart health is oleic acid, a type of monounsaturated fat found in high quantities in olive oil.

It may reduce the risk of heart disease when used in place of other fat sources 9. However, to achieve this benefit, calories from oleic acid should not increase the total number of calories you eat per day. Olive oil is a healthy fat that contains anti-inflammatory compounds. Drinking it regularly may benefit your heart, bone, and digestive health and help stabilize your blood sugar levels. While drinking olive may offer several potential health benefits, there are downsides to consider.

Olive oil is high in calories, containing calories per tablespoon 15 ml Furthermore, a recent study found that increased MUFA intake also increased body weight, suggesting that olive oil could contribute to weight gain if consumed in excess Drinking olive oil may cause weight gain if consumed in excess, and drinking the oil on its own is likely not as beneficial as consuming it with food.

Also, many claims about drinking olive oil are not supported by research. One study in Italy showed that there was a direct correlation between high consumptions of olive oil and a lower risk of developing breast cancer. Studies have shown that oleic acid is an anti-inflammatory compound that has been compared to ibuprofen in terms of its profile and potency. The brain requires somewhat high levels of fatty acids to function properly and efficiently. Since olive oil is high in good fatty acids, it assists in helping us to perform tasks and think clearly.

It also improves our focus and memory. Olive oil also may help in warding off age-related cognitive decline. It has been shown that healthy fats have the ability to help balance hormones, which, along with anti-inflammatory properties, prevent neurotransmitter dysfunction.

This, in turn, helps regulate our moods and ward off depression. Insulin is not just a hormone that controls blood sugar levels, it also causes us to gain weight and keep that weight on. Healthy fats found in olive oil help control excess insulin and therefore help in controlling our weight.

These fats also reduce hunger, keep us feeling satiated, and assist in controlling cravings and overeating. Studies have shown that a diet low in fats does not help in weight loss while diets including healthy fats and reduced carbohydrates were more successful. Studies have shown that consuming the type of fats found in olive oil has beneficial effects on a person's sensitivity toward insulin and may reduce the risk of type 2 diabetes.

Enjoying olive oil will also make you feel more satisfied after meals and possibly ward off sugar cravings. Olive oil may contribute to our well-being in old age as it helps preserve cognitive functions in the elderly. According to an article published in Neurology, a group of people aged 65 to 85 was studied over a period of 10 years.

It is the antioxidant called secoiridoids, present in olive oil, that assists in activating gene signatures that are responsible for reducing cellular stress and anti-aging.

Extra-virgin olive oil has higher concentrations of the antioxidant and anti-inflammatory compounds, so you are getting more bang for your buck. But if you are thinking about how you can't fry with extra-virgin, that is actually a good thing; when olive oil is cooked at high heat it can actually have negative effects on aging.

Not all extra-virgin olive oils are created equal and you need to check the label to make certain the oil is estate-pressed and -bottled there is considerable fraud in the olive oil industry. The oil should be green, though not too brilliant a green, and don't be put off by cloudiness, which just means that it's unfiltered.

So, what is the easiest way to consume your 2 tablespoons of olive oil daily? The most obvious answer is to drizzle on a salad or over a slice of crusty bread. But there are plenty of other options , such as on bruschetta , when marinating cheese , in a lemon sauce for seafood, or part of bean soup. Although olive oil is generally safe, some people could have mild side effects, such as nausea, from drinking it.

If you feel nauseated when taking olive oil straight, try getting your 2 tablespoons by adding it to your cooking or drizzling it on bread. Too much olive oil reduces both blood sugar and blood pressure, so it's possible that if you have trouble with either, you could experience symptoms associated with a sudden drop, after consuming olive oil in your diet.

You might not think to consider a dietary staple such as oil as a potential substance that could interact with your medication. However, because olive oil has an effect on reducing blood sugar and blood pressure, it can also affect how your medication works with your body.

For example, people taking diabetes medication and consuming olive oil could experience blood sugar that drops too low. Be sure to monitor your blood glucose closely and talk to your doctor about whether your medication dosage needs adjustment. Also, watch out for a drop in blood pressure if you're on medication for high blood pressure and then consume a significant amount of olive oil in your diet.

If chugging down tablespoons of slick liquid makes you queasy, there's no need to grimace. It's easy to add olive oil to your diet in other ways. Read more : 10 Good-for-You Dips and Sauces. Use olive oil as a dipping sauce for bread. Place it in a shallow dish or saucer, drizzle a little balsamic vinegar on top and sprinkle a little Parmesan cheese overall.

Drizzle it over your salad or whip it up in a vinaigrette with balsamic vinegar. Substitute it for butter — you can make it spreadable by cooling it in the refrigerator and whipping it with a hand blender as it starts to solidify to make it creamy. Store in the fridge. Nutrition Nutrition Basics Food and Health. Janet Renee has over a decade of experience as a registered dietitian. Renee attended the University of California, Berkeley and holds an M. Jodi "Jato" Thornton.