Olive oil, especially extra virgin olive oil, is renowned for its nutritional supremacy. This top-grade olive oil is a core part of the Mediterranean diet, recognized for being a rich source of beneficial fats and bioactive compounds. Olive oil is one of the best cooking oils in India, which has health-beneficial properties, and when consumed as part of a balanced diet and in moderation, it can do wonders. Fitness-conscious individuals make it a point to include extra virgin olive oil in their diet for energy stability, joint health, and overall wellness. If you are an athlete, gym-goer, or someone who prefers daily indoor exercise, and your prime focus is to stay fit, extra virgin olive oil is the right oil for you.
Let us discuss in depth how olive oil provides a real fitness boost.
How Olive Oil Benefits in Providing Stable Energy
Olive oil is a gift for fitness enthusiasts. Workouts need steady fuel to handle twists, turns, and jumps. Relying on any regular diet may fail to provide steady energy flow, but with olive oil, it’s different.
Olive oil (EVOO) contains oleic acid (MUFA), which is vital to stimulate effective oxidation of fatty acids, to produce energy. Oleic acid comprises of nearly 70-80% composition of extra virgin olive oil, which help enhance mitochondrial function and fat oxidation to produce Adenosine triphosphate (ATP) energy. ATP is known as energy currency of the body. It stores and carries energy which is used by the cell immediately whenever required.
EVOO contains Vitamin E, which is around 14 mg/100g, but is not an energy nutrient like carbohydrates or fats. Vitamin E alone is not capable of producing calorie or ATP on its own. It doesn’t directly provide energy to the body but protects the system that produces energy. Energy is produced inside the mitochondria, and vitamin E, being a fat-soluble antioxidant, protects the mitochondrial membranes from oxidative damage. This helps keep energy production efficient and stable. Furthermore, vitamin E prevents lipid peroxidation (i.e., protects fats from damage), facilitating the efficient burning of fats for energy production.
Extra virgin olive oil contains natural plant compound known as polyphenols – oleocanthal, hydroxytyrosol. These compounds are not directly involved in producing energy, but helps the body make and use energy efficiently. When energy is produced in mitochondria, harmful molecules are formed, known as free radicals. These free radicals can hamper the process of energy production, causing oxidative stress. Polyphenols play an important role in combating oxidative stress. Polyphenols acts as powerful antioxidants that help reduce oxidative stress, protect mitochondrial function, and help cells produce energy more smoothly.
Having the best olive oil in India can be helpful as it provides the required energy required during tiring workouts. Healthy fats in EVOO works miraculously during exercise as the release of energy is slow and steady to last longer.
Monounsaturated fats (MUFA) in EVOO helps the body to use fat as a main fuel source during longer activities like jogging or cycling. This saves carbohydrate energy for moments when you need quick power, such as climbing stairs or finishing a tough set. As a result, you can keep going longer without feeling weak or hungry midway. Natural compounds called polyphenols in the oil improve how cells produce energy and vitamin E helps protect from oxidative stress.
For those with type-2 diabetes, adding EVOO to your meals is considered helpful. In a clinical meta-analysis, it was concluded that olive oil has favourable effects on type-2 diabetes risk and parameters of glycemic control.
EVOO is for all. Be it routine joggers, gym goers, or corporate professionals, the best extra virgin olive oil in India holds the potential to provide and facilitate stable energy to the body.
Also Read: How Extra Virgin Olive Oil Helps Women Fight Obesity Naturally
How Olive Oil Benefits Joint Health
Olive oil is a multi-purpose healthy oil and one of the best cooking oils in India, beneficial when consumed as part of a balanced diet and applied topically. Extra virgin olive oil is the most popular olive oil type, known to revive overall wellness when consumed in moderation. EVOO attends to various health aspects like heart, skin, and more, but it also provides relief from joint inflammation.
From dawn to dusk, joints face extreme pressure from daily movement to extra workouts. Sitting for longer hours can bring joint stiffness, and squats cause tremendous pressure to the joints. Whether it’s joint stiffness or joint swelling, olive oil holds the potential to provide natural relief.
Olive oil is also known as a functional food because of its bioactive compounds. These compounds have more functions than just providing energy. These compounds have the potential to positively influence how the body functions. A clinical study suggests that olive oil may support skeletal muscle health by activating biological pathways similar to those triggered during exercise, which is why it is described as having an exercise-mimetic effect. But olive oil’s benefit doesn’t restrict to providing energy and supporting skeletal muscle, it is also helpful in improving joint health.
Extra virgin olive oil supports joint health through bioactive compounds like oleocanthal, oleic acid, hydroxytyrosol, and vitamin E, which help reduce inflammation, protect cartilage, and improve joint comfort naturally.
The joint-protective properties in olive oil is due to its anti-inflammatory and antioxidant compounds. EVOO retains these bioactive compounds due to natural extraction process (cold-pressed). Oleocanthal, hydroxytyrosol, and oleuropein are the natural bio-compounds in EVOO that help reduce joint pain and swelling. It also contains tocopherol, which help neutralize free radicals to prevent cartilage degeneration and support collagen in joints. Oleic acid, the main healthy fat found in extra virgin olive oil (EVOO), helps support joint health by naturally reducing inflammation in the body. Oleic acid helps calm this inflammatory response by lowering the activity of inflammation-promoting molecules, which can ease stress on joint tissues. It also supports healthy cartilage by improving cell membrane function and protecting joint cells from oxidative damage.
For fitness lovers in India who enjoy cricket, badminton, or weight training, these physical activities exert pressure on the joints. To ensure joint health while sticking to your favourite sport, include the best olive oil in India that’s organically grown in your routine diet to nourish your joints and combat joint inflammation effectively.
Also Read: Six Reasons to Use Cold-Pressed Extra Virgin Olive Oil in Your Skincare Routine
Other Health Benefits of Olive Oil
Olive oil provides more than energy and joint support. It helps muscles recover faster after workouts by reducing oxidative stress from intense exercise. Antioxidants repair small damages in muscle fibers, helping you feel less sore and prepared for the next day.
It supports heart health through improved blood flow as well. Better circulation delivers more oxygen and nutrients to muscles, enhancing stamina and maintaining energy during exercise. Many who have used olive oil have noticed considerable improvement during training sessions.
The oil reduces fatigue and supports healthy weight management when used sensibly in meals. Its natural benefits integrate well into Indian lifestyles without requiring major changes. Choose the best olive oil in India for these advantages.
Also Read: The Heart-Healthy Benefits of Olive Oil – Proven Benefits Backed by Science
Ways to Add Olive Oil to Your Fitness Routine (Olive Oil Fitness Recipes Indian Style)
Adding olive oil into your daily meals ensures both health and taste. You can avail the benefits of olive oil naturally without changing or forgoing your favourite foods.
For breakfast, you can add a small spoon of olive oil to your warm oats or poha. It is considered as the healthiest breakfast, providing steady energy.
You can also drizzle olive oil (EVOO) over a fresh salad with cucumber, tomato, onion, lemon and a pinch of chaat masala. This light dish works well after workouts for quick energy recovery.
For lunch or dinner, sauté vegetables lightly in olive oil for your vegetable dish. Warm a teaspoon, toss in cumin seeds, then add okra or beans. This locks in nutrients and brings a gentle flavour. Stir a teaspoon into cooked lentils for richness, skipping the extra ghee.
Whip up a fast marinade for paneer or chicken using olive oil, garlic, ginger, turmeric, and garam masala. Let it sit a while, then grill or shallow-fry. Protein turns out flavourful and aids muscle repair.
After exercise, sip warm water with a teaspoon of olive oil and honey to settle your body. Or blend a little into raita with curd and cucumber—no need for tempering.
Start with one to two teaspoons each day. Go for the best extra virgin olive oil in India to get the maximum health benefits.
Also Read: 10 Proven Benefits of Extra Virgin Olive Oil – with just 1 to 2 Teaspoons Daily
Potential Drawbacks and Smart Usage Tips
Excess of anything is not good. Olive oil is considered as one of the healthiest oils in India if from a reputed oil brand like Jivo. Quality-wise EVOO is the best olive oil type, but you need to mind the quantity. Having too much olive oil consumption can increase your calorie intake as olive oil is calorie dense. It is wise to consume it in moderation – 2-3 spoons a day to avoid weight gain.
Some people with sensitive stomachs may feel mild discomfort if they take it raw in large quantities at first. Begin small and see how your body reacts. Always pick good quality olive oil to avoid rancid taste or low benefits.
Store it in a cool dark place in its original dark bottle to keep it fresh. Avoid heating it to very high temperatures for frying as it can lose some goodness. Use it for light cooking, drizzling or dressings instead.
For the best olive oil in India, look for a trusted brand like Jivo. Jivo imports olive oil from Spain, which ensures superior quality. Plus, Jivo is known for offering the best cold-pressed oils in India, which means maximum nutrition retention. Check for extra virgin, cold pressed labels with recent harvest dates. The best extra virgin olive oil has a fresh fruity smell and light peppery kick.
Buy from reliable shops or online with good reviews to ensure purity.
Also Read: How to Identify Fake Extra Virgin Olive Oil and the Best Brand for Indian Kitchens
Conclusion
Across the globe, olive oil is highly looked upon for its health blissful properties. Its healthy fats and natural compounds offer powerful support for anyone following a fitness routine in India. Olive oil helps facilitate inner body functions that promote energy production and boosts joint health. The benefits of olive oil extend to faster recovery, better heart health and overall wellbeing.
Make it a regular part of your meals with easy Indian style additions. Choose the best olive oil in India or the best extra virgin olive oil from reputed oil brand like Jivo, that fits your needs. Use it in moderation, pair it with regular exercise and balanced eating, and notice how your body gains more strength, ease and lasting energy. Remember, quality eating habits coupled with regular workouts and fruits, can help boost energy, joint health and overall wellness.
Also Read: Try Top 3 Best Types of Olive Oils in India for Healthy Cooking