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What happens when you take a spoonful of olive oil a 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.

healthline.com - Drinking Olive Oil: Good or Bad? - Healthline

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This article explains whether you should drink olive oil.

While it’s commonly used as a cooking and dipping oil, some people believe that drinking it will allow you to reap its maximum benefits. It boasts anti-inflammatory and antioxidant properties and may even help protect against certain chronic diseases ( 1 ). Some people suggest that drinking olive oil has health benefits. However, these claims have not been substantiated by research. In fact, some people believe that drinking olive oil provides even more benefits than using it in a meal. Nevertheless, there is no research to support this claim. Anecdotal stories claim that drinking the oil can detoxify your body, soothe your stomach, and even aid weight loss . Indeed, this may be one way to reap its many potential anti-inflammatory and disease-preventing benefits. It’s said that some people in the Mediterranean region drink 1/4 cup (60 ml) of olive oil every morning.

Studies suggest that drinking olive oil may offer several health benefits.

May help meet the recommended intake of healthy fats

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 ). Dietary guidelines recommend that you get 20–35% of your calories from fat, primarily from PUFAs and MUFAs ( 2 ). 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.

May relieve constipation

Drinking olive oil may relieve constipation, which affects approximately 34% of adults over the age of 60 ( 5 ). 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 414 people over the age of 50 found that 97.7% of those with more than 3 bowel movements per week had high intakes of olive oil ( 8 ). Although these findings are promising, more studies are needed to better understand how drinking olive oil may help relieve constipation.

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May benefit heart health

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 ). In fact, the Food and Drug Administration (FDA) claims that replacing fats and oils higher in saturated fat with 1.5 tablespoons (22 ml) of oils high in oleic acid daily may reduce your risk of heart disease ( 9 ). However, to achieve this benefit, calories from oleic acid should not increase the total number of calories you eat per day. Also, a study in 7,447 people found that those who consumed at least 4 tablespoons (60 ml) of olive oil daily were 30% less likely to develop heart disease, compared with those following a low-fat diet for 5 years ( 10 ). What’s more, many other studies have shown that those who have a high olive oil intake are at a lower risk of heart disease ( 11 , 12 , 13 ). While there’s no shortage of studies on olive oil and heart disease, more research is needed to support the notion of drinking olive oil to improve heart health.

Other benefits

In addition to the benefits above, drinking olive oil may have the following effects: Help stabilize blood sugar. A study in 25 healthy individuals showed a 22% reduction in blood sugar 2 hours after eating a meal containing olive oil, compared with the control group ( 14 ). A study in 25 healthy individuals showed a 22% reduction in blood sugar 2 hours after eating a meal containing olive oil, compared with the control group ( ). Support bone health. A study in 523 women found consuming over 18 grams (20 ml) of olive oil per day resulted in significantly higher bone density, compared with consuming less than that amount per day ( 15 ). A study in 523 women found consuming over 18 grams (20 ml) of olive oil per day resulted in significantly higher bone density, compared with consuming less than that amount per day ( ). Reduce inflammation. Several compounds in olive oil may have anti-inflammatory effects, including oleocanthal. It may offer pain relief effects similar to those of over-the-counter pain medications ( 16 , 17 ).

healthline.com - Drinking Olive Oil: Good or Bad? - Healthline

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