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Olive Oil, Nutritional Content, Uses, Dosage, and Side Effects

Olive oil nutritional content, uses, dosage and side effects are a few things to look out for with olive oil which is becoming one of the world’s favorites. It is full of biological substances that make it a healthy choice for cooking and health improvement. Though three main types of olive oil exist for sale, they all have properties like no other vegetable oil.

Olive oil nutritional content, uses, dosage and side effects

Uses of olive oil

Olive oil is gaining ground for its numerous uses as a healthy cooking oil and a source of healthy fats. A few uses of olive oil include;

Skin health

The humidity of olive oil contains vitamin E, which improves the health of the skin by treating infection, Acne, and drought, and improves the elasticity of the skin and its retrograde characteristics.

A face case made with olive oil, lemon juice, and sea salt can regenerate your skin and prevent it from stagnating and other signs of aging accurately emulate your face and repeat the system at least three times a week, which will give you immediate results.

Healthy nails

Your nails need the amount of attention that your skin simply needs to dive a cotton ball in two or three tables of olive oil and then put it on your fingernails and vitamin E in olive oil helps bring your dry fingernails back to life.

For shaving

With a razor in hand and no more shaving cream, olive oil can come to the rescue. If you’ve escaped from the shower and run out of shaving cream, olive oil can be a good replacement for sliding your razor blades. Olive oil is a great moisturizer for the skin and will minimize the risk of cuts.


A recipe for olive oil can be used to treat dandruff. Olive oil moisturizes your hair and reduces scalp irritation, which further reduces dandruff. For this, heat a cup of olive oil and massage your hair generously, especially on the scalp and the ends. Sit for 20 minutes and wash your hair with a mild shampoo. Olive oil is a great source of Vitamin E, which helps keep your hair strong and prevents hair loss. Massaging with olive oil can help to prevent split ends from developing.

The reputation of Olive oil for hair smoothing and strengthening is quickly growing throughout the world. Bring your lifeless locks back to life with a moisturizing hair pack made of olive oil (half teaspoon), honey (2 tablespoons), and egg yolk. Mix the ingredients thoroughly to create a smooth paste. Put it on your hair, set it up for 20 minutes, and wash it with cold water. Follow the regime twice a week.


Extra-virgin olive oil tends to have a gentle, golden-green hue with a light, peppery flavor. The smell of this fruit is beautiful and crude, due to its unrefined state. It does not have very high heat points, so it is not recommended for heavy cooking.

Olive oil nutritional content, uses, dosage and side effects

Nutritional value of olive oil

14g of olive oil which represents a tablespoon full contains the following nutrients;

  • 120 calories
  • 14 g of fat of which 2.2 g saturated, 1.8 g polyunsaturated, 10 g monounsaturated, and 0 g of trans fat.
  • It is void of dietary fiber, protein, soduim, potassuim, sugar and cholesterol.

Olive oil nutritional content, uses, dosage and side effects

Dosage of olive oil

Trials investigating the effects of olive oil have used daily doses ranging from 25 to 40 mL and 8 to 70 g without reported adverse effects. However, some users report undesired effects after the use of olive oil.

For the use of capsules, the recommended dose is one capsule with lukewarm water twice every day and preferable after a meal day. Two tablespoons of olive oil can be taken once a day with lukewarm water.

Side effects of olive oil

The side effects of olive oil may show acute allergic reactions in acne if overused in sensitive people. These include the ability to break the natural moisture of the skin in the case of skin fractures, dry skin, blackheads, inflammation, yellow membrane stones, and light stomach pain.

Consumption of unprocessed olive oil can increase the risk of lethal diseases like atherosclerosis, obesity, heart attack, stroke, breast cancer, and colon cancer.

Olive oil can lower blood sugar levels below normal, which can lead to health problems like hypoglycemia, sweating, trembling, weakness, etc.

The over-consumption of olive oil can lead to a huge drop in blood pressure, which can cause problems like dizziness, lightheadedness, stroke, and even kidney failure.