Yes, Olive oil is a good source of vitamins. Olive oil is especially rich in vitamin E, providing 20% of the recommended daily intake (RDI) per tablespoon. It also contains small amounts of other fat-soluble vitamins such as vitamin A and K1. In addition, Olive oil is packed with numerous antioxidants such as phenolic compounds, carotenoids, flavonoids, and phytosterols, that help protect your cells from damage and aging caused by free radicals. Furthermore, it helps increase absorption of fat-soluble vitamins and minerals found in fruits and vegetables, as well as omega-3 fatty acids. Finally, olive oil also contains monounsaturated fats which have been shown to reduce cholesterol levels and improve cardiovascular health. Thus, all the considerations demonstrate that Olive oil is indeed an excellent source of vitamins and nutrients.
Introduction
Olive oil is a healthy, nutritious oil that is used frequently as an ingredient in cooking. It contains many essential and nonessential vitamins along with other beneficial compounds. This paper will discuss the key vitamins inside of olive oil, emphasizing their role in promoting health benefits such as reducing cholesterol and heart disease risk. Other important information such as nutritional content and uses for each vitamin will also be discussed.
Vitamin E
One of the most plentiful vitamins found in extra-virgin olive oil is Vitamin E. This fat-soluble antioxidant helps protect cells from damage caused by free radicals. In addition to its antioxidative properties, it aids in boosting the immune system and resistance to infection. It has been linked to lower rates of stroke, dementia, cancer, and cardiovascular disease (1).
In terms of function, Vitamin E acts as a protective layer on cell membranes. It prevents oxidation by reacting with natural chemicals like oxygen and nitrogen (2). The recommended daily allowance of Vitamin E is 15 mg/day; a serving of approximately two tablespoons of olive oil provides 12.8% of this amount (3).
Vitamin K
Another major vitamin found in both unrefined and refined types of olive oil is Vitamin K, which works together with calcium to promote strong bones and proper blood clotting. Similarly to Vitamin E, it has powerful anti-inflammatory benefits and evidence shows that it can reduce the risk of developing osteoporosis and certain types of cancer (4).
The standard recommendation for Vitamin K intake is 90 mcg/day for men, 75 mcg/day for women, and 120 mcg/day for pregnant women (5). A tablespoon of olive oil contains 5.16 mcg of Vitamin K, so multiple servings are required to meet the daily value requirement (6).
Vitamin A
Unlike E and K, Vitamin A is not present in significant quantities in either type of olive oil. While some research suggests that medium chain fatty acids might provide some antioxidant activity similar to Vitamin E (7), actual levels of Vitamins A are difficult to measure because studies have shown that only small amounts actually make it into edible forms (8). Despite this limitation, Vitamin A does possess valuable properties such as aiding in maintaining healthy skin, vision, and well-functioning organs.
Nutrition Composition
On average, one tablespoon of olive oil contains approximately 120 calories, 14 grams of total fat, 2 grams of saturated fats, 10 grams of monounsaturated fats, 0.78 milligrams of Vitamin E, 4.83 micrograms of Vitamin K, and trace amounts of Vitamin A. Most of these nutrients come from the polyphenols contained within olive oil that act as antioxidants and give it the distinct flavor and aroma (9).
Conclusion
Overall, olive oil is packed with potent vitamins and beneficial substances. Each of the vitamins plays a vital role in keeping our bodies functioning optimally by providing protection against oxidative damage and helping maintain bone strength and neurological flexibility. Additionally, its numerous nutrients contribute towards optimal health and well-being in various ways when consumed regularly. By including olive oil in your diet, you can reap maximum “beneficial” results due to its distinct combination of fatty acids and complex compounds.
Vitamin E | 0.01435 grams | |
Vitamin K | 0.0602 mg | |
Vitamin B4 | 0.3 mg |