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Temple researchers say adding two spoons of extra virgin olive oil to your diet might help stave off Alzheimer's and other cognitive disorders.

Domenico Praticò is a professor and director of the Alzheimer's Center at Temple University. / Courtesy

A new year and a new decade are approaching, which means many men and women are undoubtedly searching for new ways to make their lives better in the future. Domenico Praticò, the director of the Alzheimer's Center at the Lewis Katz School of Medicine (LKSOM) at Temple University, says the best thing that you can do for yourself at the new year is to add two tablespoons of extra virgin olive oil to your daily diet .

It may sound strange, but this is coming from a scientist who has been analyzing the benefits of olive oil for more than 20 years and found that it has the potential to delay the onset of Alzheimer's, cardiovascular disease and other diseases linked to aging -- in mice. In his most recent research published online in the journal Aging Cell,Praticò's team found evidence that extra virgin olive oil can defend against a specific type of mental decline linked to frontotemporal dementia.

Previous LKSOM research also revealed that it can preserve memory and protect the brain against Alzheimer's disease. While all of these studies were done in animal models, Praticò insists his team and other researchers have already found enough proof that the oil can also be of benefit for humans.

NextHealth PHL talked to Dr. Praticò about what he has learned about the benefits of extra virgin olive oil in these mice model studies and the way that might influence human diet decisions in the future.

NextHealth PHL: Why should we be adding extra virgin olive oil to our diets instead of other kinds of oil?

Praticò: There is a lot of evidence in the literature that individuals who follow a Mediterranean diet -- a diet that is followed by people who reside in areas like Italy, Greece, and Spain -- had a considerably lower incidence of dementia and Alzheimer's disease compared with people who had a regular Western diet plan.

But we know a diet is a mix of many different components. It's not just one food. If you think about the Mediterranean diet, it's a combination of fruits, vegetables, nuts, and beans that are supposed to be eaten daily and then once or twice a week you can add some bread, meat or fish.

As researchers, the question we ask is: Is there a specific ingredient that makes the Mediterranean diet unique? The one thing that stands out is the fact that olive oil is a core component for this diet. Why olive oil verses other oils? Because in this area, olive oil is the most natural oil. Olive trees grow there and are unique to that area.

What led you to conduct research about the benefits of extra virgin olive oil?

When we had been thinking about how to proceed in our research we looked to other research, and there was a randomized clinical trial that was performed and published in England where they enrolled patients in two groups. One had a regular diet and another set, on top of the regular diet, could add extra virgin olive oil. They followed these patients for three years to test their cognition and memory ability.

These were patients in their 60s, a time when some kind of cognitive decline is normal. The observations were really startling. For the people with the extra virgin olive oil, their cognitive markers revealed no change and for the people with no, these markers were going up, demonstrating progression toward cognitive decline. Their brains have been aging at a significantly faster pace.

We wanted to see if this could hold true in an animal model because it is a much faster study to do. To do this in humans, you'd need two or three years before you can have an answer. The animal model that we use in our lab can give us an answer over eight to ten months.

Firstwe wanted to knowCan extra virgin olive oil influence the onset and the development of Alzheimer's phenotype within our version? The second question: If the answer is yes, then how does this happen? What's the mechanism? This is something that you can just determine with an animal model. That's why we performed these studies.

What did your research in animals find?

Extra virgin olive oil is a natural activator of autophagy, the human body's way of cleaning out damaged cells. Lots of people have tried to create chemicals that activate this procedure, however they often have a lot of side effects.

What we've found is that, for the first time, we have a natural element from a diet that has no side effects. No one has ever died from olive oil, and it can act as an activator for the autophagic system which can clear the cells from the toxins that you and I accumulate as we get older. For all of us, that's a really big breakthrough from our study.

I have heard certain store-bought brands of olive oil aren't pure or have been blended with other oils. Just how do you know you're getting the ideal olive oil?

The extra virgin olive oil that we use for our research comes straight from the tree, from somebody who doesn't sell to people. But my suggestion is don't buy any blends. You need to look for 2 things: extra virgin, and cold-pressed. Cold press is the method where the oil is extracted from the oliveoil.

You can squeeze an olive many, many times and ways however extra virgin olive oil is different because it's from the first media, which means people don't implement higher temperatures to get more out of the olive. In other oils, they treat the seed with chemicals to extract the oil and change the smell. All vegetable oils are not made the same.

We also don't suggest you cook it, not because it is bad but because the minute you cook the oil, because of the temperature, you change the composition and shed a good deal of the good stuff. You have to eat it the way it is, two tablespoons daily. And I know some people don't like the taste because it is powerful, but you can mix it up with vinegar and put it on your salad but cooking it causes you to eliminate a great deal of the health benefits.

Balsamic vinegar is a popular ingredient in salad dressings, marinades, and other foods. It is has a distinctive flavor that is described as bold, tart, and complex. It is a very dark, concentrated, and intensely flavored vinegar originating in Modena, Italy some 900 years ago, made entirely or partially from grape juice.

It is simmered to make a concentrate, allowed to ferment, mature for a minimum of 12 years in barrels of progressively decreasing size, made from different woods in order to impart different flavors. The outcome is a dark, rich and syrupy vinegar to be used very sparingly.

It contains very few calories, is low in sugar, and is fat-free. There are potential health benefits associated with balsamic vinegar. It needs additional research to understand the benefits, but you can feel good about making balsamic vinegar a part of a healthful diet. Here are some health benefits of this popular vinegar.

Balsamic vinegar helps regulate blood sugar when taken as part of a meal. One review found that balsamic vinegar has an antiglycemic impact when consumed, meaning a person's blood sugar will spike drastically after a meal. Balsamic vinegar may help lower cholesterol due to its antioxidants that help block toxic cells in the body that can raise cholesterol levels.

Acetic acid in balsamic vinegar contains strains of probiotics that aid digestion. It can help encourage good gut health and digestion when supporting overall immune function. The probiotics can also make a person feel full longer. Some research indicates that individuals may have fewer calories throughout the day when they add vinegar for their morning meal.

Other health claims have been made for balsamic. Some research suggested that regularly adding balsamic vinegar to foods could help reduce high blood pressure over time. It can also treat congestion by simply adding a few drops of vinegar to steaming water and breathe at the vapor. It can help reduce acid reflux or heartburn. It may promote blood circulation as balsamic vinegar is derived from grapes that may help prevent cardiac disease by preventing platelet build-up in blood vessels.

Used primarily as a condiment, balsamic vinegar can be drizzled on salads, berries, and pasta dishes to increase not just the flavor but also the nutritional value of any meal. It contains vitamins, minerals, antioxidants, and polyphenols that are incredibly great for your health, and it is low in sodium and has no fat.

Traditional balsamic vinegar is made from the reduction of a white grape that originates from Modena in Italy. Its use dates back as far as 1046 A.D and it is highly valued by gourmet chefs for its velvety color and rich flavor today. It ages in wooden barrels for 3-12 years and ranges in fluidity and taste accordingly.

Here are 12 health benefits of balsamic vinegar:

1. Promotes fat loss 1 tablespoon of balsamic vinegar contains only 14 calories and no fat, which makes it the perfect addition to any meal for maximizing flavor while minimizing empty calories.

It's also a great source of calcium, iron, manganese, and potassium, that has been demonstrated to improve metabolism and increase fat loss. Some studies have also indicated that balsamic vinegar can promote the feeling of satiation by subtly curbing appetite, which leads to natural weight loss.

2. Improves digestion Balsamic vinegar activates the creation of pepsin from the digestive tract, which is an enzyme that helps to break protein down into absorbable amino acids.

In Italy, it is also commonly used as a digestive aid to reduce cramps, flatulence, and indigestion, and can be taken mixed with a little bit of water or directly in 1 spoonful. The polyphenols in balsamic vinegar also help improve the absorption efficiency of the intestine, which will help to maximize the nutritional benefit of each meal.

3. Keeps the immune system strong Because balsamic vinegar is made from grapes, it is full of antioxidants and polyphenols, which has been proven to reduce free-radical damage and strengthen the immune system. It also contains a bioflavonoid known as quercetin which helps to fight immune deficiencies.

4. Lowers cholesterol In a 2010 study, researchers at the Tokyo Institute of Environmental Science for Human Life discovered that the polyphenols in balsamic vinegar reduced the amount of damage that cholesterol, particularly the bad form, can do to the cardiovascular system.

These polyphenols were proven to inhibit the oxidation of low-density lipoprotein (LDL) cholesterol, which helps prevent arteries from clogging and hardening. The findings were published in the Journal of Nutritional Science and Vitaminology.

5. Reduce the Risk of Hypertension In 2006, researchers at Arizona State University conducted a study on laboratory rats to see whether balsamic vinegar had any effect on blood pressure. The perfect balance of magnesium, potassium, and sodium was shown to be an effective elixir for decreasing blood pressure.

Hypertension (high blood pressure) can cause heart attacks, strokes, and heart disease, which is one of the leading causes of death in the world. "Since balsamic vinegar reduces atherosclerosis and hardening of arteries, it can also help normalize your blood pressure levels," researchers said. The findings were published in the Medscape General Medicine review.

6. Prevents cancer Balsamic vinegar is packed with powerful antioxidants that have been proven to reduce the oxidation of healthy cells, which helps to inhibit the development and growth of cancer cells. The polyphenols protect tissues and tissues in the human body from free-radical damage as well as repairing any unhealthy cells that form.

7. Balances blood sugar Balsamic vinegar is a low glycaemic index (GI) condiment, which helps to prevent blood sugar spikes and imbalances.

Research has shown that balsamic vinegar can also help to improve insulin sensitivity in diabetics, which reduces symptoms and allows for easier management of blood sugar balance. It does, however, contain some sugar and must be used in moderation in diabetic cases.

8. Strengthens bones balsamic vinegar on plate Compounds referred to as pepsin and acetic acid in balsamic vinegar have been shown to be vital for maintaining strong and healthy bones because it improves the absorption of vitamins and minerals in the body.

Balsamic vinegar contains highly absorbable calcium, which helps to keep the skeletal system healthy and reduces the risk of fractures, joint pain, and arthritis.

9. Treats Wounds Balsamic vinegar has both anti-fungal and anti-viral properties, which makes it an superb treatment for treating wounds and infections. The high acid content will help to inhibit fungal growth and yeast infections, which helps to relieve the signs and heal the body from within.

10 Anti-aging Italians have thought from the anti-aging ability of balsamic vinegar for centuries, using it to maintain healthy skin and hair while simultaneously boosting energy.

Research has revealed that balsamic vinegar contains catechins and antioxidants that help to slow the process of aging by keeping cells healthy, vibrant, and young. The extreme burst of polyphenols and quercetin will help to decrease the visible signs of aging, such as wrinkles, sagging skin, and hair loss. It also contains a small amount of sugar and electrolytes, which assists to subtly increase energy and rids the body of excess toxins.

11. Treats heartburn and acid reflux Heartburn and acid reflux are caused by having too little acid in your stomach, which produces a burning sensation in the lower area of the chest and esophagus.

Adding 1 tablespoon of balsamic vinegar to a glass of water before and after a meal can help to increase the amount of acid in the stomach, which will stop or reduce the symptoms of heartburn/acid reflux.

12. Mineral rich For a condiment, balsamic vinegar is very full of minerals, containing small amounts of iron, calcium, magnesium, phosphorus, zinc, niacin, copper, and manganese.

Minerals are an important part of a healthy diet because they assist the proper functioning of each physiological function and help to keep cells and tissues in a healthy condition. Adding balsamic vinegar to any meal or drinking a tablespoon of it with water before any meal with assistance to increase the amount of minerals in your diet without any extra effort.