We know about the benefits of organic extra virgin olive oil from our earlier articles.* Altogether we need to hear about the right measurement and what may be the side effects of overconsumption Nor does the consumption of Olive Oil have any risks?
Olive Oil and its Effects
Before we hear about this I want to say, this is not advice from a doctor, nor proven by scientific research. Also, I am an olive oil lover and researched the right measurement for my own purpose.
LIMITS of OLIVE OIL?
Doubtedly Olive Oil is rich in Antioxidants, polyphenols, and Vitamin E. But may there be a limit? Does another question appear what may be the right amount of consumption?
Antioxidants:
Firstly let’s have a look at Antioxidants. There are hundreds, probably thousands, of different substances that can act as antioxidants.*1
Correspondingly to Olive Oil, more foods are high in Antioxidants. Mostly known as Berberine, Curcumin, Red Yeast Rice and Garlic.*2
Eventually, we need to take into awareness of how powerful food in terms of nutrition and its ingredients are. So we consume carefully. Instead, the recommended amount of antioxidants to balance the free radicals you need to consume is 8-11.000 antioxidant units per day.*3
Nevertheless, what does this mean for our daily consumption of food and especially olive oil?
Side Effects of too much Olive Oil?
The amount of 2 tablespoons extra virgin olive oil a day contributes to the protection of our blood lipids against oxidation.*4
Otherwise, 4-5 tablespoons daily (40 milliliters) is a recommendation according to PREDIMED.*5
Likewise, we want to know what happens when we consume more than this.
Unsaturated vs Saturated Fats
1 tablespoon:
fat 14 g
saturated fat 2 g
monounsaturated fatty acids (MUFAs) 10 g
polyunsaturated fat (PUSA): 1.5 g
Calories: 120 *6
Even though olive oil has a high amount of monounsaturated fats, which are beneficial, excess consumption has side effects. Lastly acne, allergies, skin rashes, blackheads, and saturated- and trans-fat-related diseases. *7 (It may also cause diarrhea and inflammation)
Conclusion
While the industry for supplementary products tries to convince us through words like antioxidants to buy, we need to be aware of the fundamentals of nature. Markedly by wholesome nutrition with vegetables, fruits, whole grains, healthy proteins, and healthy oils, the human body gets all that it needs. Straightaway the recommendation of 40 milliliters will be of positive effect. Then overdoing this amount may lead to the named diseases.
The most familiar ones are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. Joined by glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. Prevent oxidation and serve as a natural Defense against the local environment.
Here you find further information about the comparison with other oils like avocado oil, canola oil, grapeseed oil, and coconut oil.
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