In recent years, there has been growing awareness about the role of cooking oils in health and well-being. As more people adopt healthier eating habits, choosing the right oil for daily cooking has become an important decision. From managing cholesterol levels to supporting heart health, the right cooking oil can have a lasting impact on long-term well-being.
Among the many options available, olive oil has stood the test of time. Loved for its fruity flavour, versatility, and nutrient-rich profile, it has gradually made its way into Indian kitchens.
Today, olive oil is not just an ingredient but a simple step toward healthier living.
Why Olive Oil for Cooking?
Olive oil, also known as ‘Jaitoon ka Tel,’ has long been valued as one of the healthiest cooking oils. This golden elixir is rich in monounsaturated fats (MUFA), especially oleic acid, which is known to help lower blood pressure, reduce bad cholesterol, and decrease the risk of cardiovascular disease. It is also a good source of tocopherols, the compounds that make up vitamin E, as well as polyphenols. These powerful antioxidants and anti-inflammatory agents help protect the body from oxidative stress, reduce inflammation, and eliminate bacteria.
What makes olive oil especially appealing for cooking is its balance of nutrition and flavour. It adds a distinct fruity and slightly peppery taste to dishes and provides essential nutrients that support overall well-being.
| Nutrient | Amount/% Daily Value* |
| Calories | 884 kcal |
| Total Fat | 100 g (153%) |
| Saturated Fat | 14 g (70%) |
| Monounsaturated Fat | ~73 g |
| Polyunsaturated Fat | ~11 g |
| Cholesterol | 0 mg (0%) |
| Sodium | 2 mg (0%) |
| Potassium | 1 mg (0%) |
| Total Carbohydrates | 0 g (0%) |
| Dietary Fibre | 0 g (0%) |
| Sugar | 0 g (0%) |
| Protein | 0 g (0%) |
| Vitamin E | ~14 mg |
| Vitamin K1 | ~55 mg |
| Vitamin C | 0% |
| Vitamin B6 | 0% |
| Iron | 3% |
| Magnesium | 0% |
8 Advantages of Cooking with Olive Oil
Below are eight important advantages of cooking with olive oil:
1. Rich in Antioxidants and Anti-Inflammatory Compounds
Olive oil, especially the extra-virgin variety, is loaded with antioxidants such as vitamin E and polyphenols, including oleocanthal, oleuropein, hydroxytyrosol, tyrosol, and lignans. These compounds help neutralise harmful free radicals in the body, which can damage cells and contribute to chronic inflammation and ageing.
Chronic inflammation is a key factor behind many serious health conditions, including heart disease, neurodegenerative disorders, high blood pressure, cancer, type 2 diabetes, metabolic syndrome, and arthritis.
Oleic acid, the main fat in olive oil, also has natural anti-inflammatory properties that help reduce markers of inflammation.
Adding olive oil to your diet is a simple way to protect your cells and support overall health.
2. Supports Heart Health
Heart disease and stroke are some of the most common causes of death globally.
Olive oil is rich in oleic acid, which helps lower levels of low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol that can clog arteries, and increase high-density lipoprotein (HDL) cholesterol, the “good” cholesterol that helps remove surplus cholesterol from the bloodstream. The antioxidants in olive oil, such as oleocanthal and oleuropein, further protect LDL cholesterol from oxidative damage, a key factor in the development of heart disease.
Regular use of olive oil supports healthy blood vessels, manages blood clotting, and reduces oxidative stress, making it a heart-friendly choice for everyday cooking.
3. Helps Maintain Healthy Blood Pressure
Olive oil contains polyunsaturated fats, including omega-3, an essential fatty acid the body cannot produce on its own. Omega-3, together with antioxidants in olive oil, helps relax blood vessels and maintain healthy blood pressure. It may also reduce inflammation, which plays a role in preventing chronic conditions such as hypertension and heart disease.
4. Aids in Weight Management
Although olive oil is calorie-dense, using it in moderation can support a healthy weight. Its healthy fats increase feelings of fullness, helping to reduce overall calorie intake. Unlike trans fats, olive oil provides lasting energy without harmful fat accumulation. Including it in a balanced diet can make weight management more sustainable. Additionally, it may help regulate insulin levels, preventing sudden spikes in blood sugar.
5. Strengthens Bones
Polyphenols and vitamin E in olive oil improve calcium absorption and support bone mineralisation. Regular consumption may help lower the risk of osteoporosis, especially when combined with adequate calcium and vitamin D intake.
Olive oil’s anti-inflammatory properties protect bone tissue, and its omega-3 content may help prevent rheumatoid arthritis.
6. Slows Ageing and Reduces the Risk of Alzheimer’s
The antioxidants in olive oil protect cells from damage caused by free radicals, unstable molecules that can harm DNA, proteins, and cell membranes, contributing to ageing. Neutralising these molecules helps slow cellular ageing, reduces visible signs of age-related changes in the skin and body, and may offer protective benefits against age-related conditions, including Alzheimer’s disease.
7. May Help Fight Cancer Cells
Olive oil contains natural compounds called the Unsaponifiable Fraction (UF), which may target cancer cells and support the prevention or management of colon cancer. Additionally, virgin olive oil is rich in phenolic compounds that may help combat Helicobacter pylori, a bacterium responsible for most peptic ulcers and some types of gastric cancer, potentially offering protection against these conditions.
8. Enhances the Flavour of Any Dish
Olive oil also elevates the taste of food. Its fruity and slightly peppery notes add richness to a wide range of dishes. Some ways to use it include:
- Sautéing vegetables, meats, or grains
- Drizzling over salads, pasta, or bread
- Mixing into chutneys and dips
- Frying (extra light olive oil, which has a higher smoke point, works well for puris, pakodas, and other deep-fried foods, though it’s best to keep frying occasionally)
- Tempering tadkas for dals, curries, and sabzis
Quick Usage Tips
- Store olive oil in a cool, dark place, away from heat and sunlight, to preserve both its flavour and nutritional benefits.
- Always tighten the cap after use to prevent the oil from oxidising.
- Unopened olive oil can last up to two years if stored properly. Once opened, try to use it within six months to a year to enjoy the best taste and nutrients.
- Extra virgin olive oil is ideal for low to medium-heat cooking, sautéing, and drizzling. For deep frying, choose extra light olive oil, which has a higher smoke point. Using the right type ensures you get the maximum benefits from olive oil for cooking, while protecting both taste and nutrition.
- Pair olive oil with herbs, spices, or a splash of lemon juice to bring out the flavours in salads, dips, and cooked dishes.
The Bottom Line
Olive oil is a powerhouse of nutrition, antioxidants, and natural compounds that support heart health, bone strength, brain function, and overall well-being. Its rich flavour, versatility, and health benefits make it a perfect choice for everyday Indian cooking. Incorporate it into your cooking today and experience the difference for yourself.