Extra virgin olive oil has just been touted as a"genius food" by Max Lugavere, a well-studied health and science journalist. EVOO's chemical components support this new standard awarded to our precious"liquid gold".
We've put together the top 5 health benefits of extra virgin olive oil to assist you understand just how great this stuff is for us.
5 HEALTH BENEFITS OF EXTRA VIRGIN OLIVE OIL1. INCREASED BRAIN LONGEVITY
EVOO is linked to brain longevity because of many components that make up this gorgeous oil. For starters, the phenol known as oleocanthal is a very powerful antioxidant that encourages the body's innate repair mechanisms.
We can taste this specific antioxidant when trying a more robust olive oil - one that comes from olives that were pressed early in the harvest season - it'll leave a very peppery feeling at the back of the throat, you may even cough after attempting it.
Research explains that utilizing EVOO as a preventative measure can maintain cognitive function and in some cases even improve cognitive function once decline has begun. Oleocanthal may also stimulate the enzymes that breakdown amyloid plaque (a marker of Alzheimer's Disease), it may enhance synapse integrity and reduce neuro-inflammation.
RICH SOURCE OF MONOUNSATURATED FATS
Fat composition rather than fat level is important for wellbeing and that not all fatty acids have the same effect on health. -Anne Brunet, Stanford University
Olive oil's fat content is made up of 73% monounsaturated fatty acids (MUFAs). This kind of fat is liquid at room temperature and will solidify when refrigerated. MUFAs are a"healthy fat", and just to clear the air, they, just like any other kind of fat (polyunsaturated, trans, saturated) have 9 calories a gram - these 9 calories coming from MUFAs are just far more useful to our bodies than the other kinds of fats are.
MUFAs are a massive part of a healthy diet because of their ability to enhance the human body's serum lipid (fat) profile, reducing the fat content in the blood. MUFAs are also related to a decrease in metabolic syndromes across the board - disorders such as type 2 diabetes, obesity, polycystic ovarian syndrome (PCOS), heart disease, and other syndromes that result from insulin resistance. STRENGTHENS THE CARDIOVASCULAR SYSTEM
Olive oil has been consumed for thousands of year all around the globe, but when we zoom in on the Mediterranean region of the world, we find that extra virgin olive oil is absorbed at rather high amounts on a daily basis, it just so happens that this area of the world also has exceptionally low rates of heart disease. Coincidence?
I believe not! EVOO has impressive evidence in regards to protecting the heart and cardiovascular system. The potent antioxidants in EVOO are what makes this oil so good for us - as mentioned abovethey are firmly anti-inflammatory, they help correct improper cholesterol levels, they strengthen the integrity of the blood vessels, they reduce blood pressure and can stop unwanted clotting in the blood.
HIGH IN PLANT-DERIVED VITAMIN E & VITAMIN K
Extra virgin olive oil contains rather strong ratios of both Vitamin E and Vitamin K, 2 fat-soluble vitamins that play an important part in our well-being - convenient that nature provides us already packaged at the fat of extra virgin olive oil, so our bodies can readily absorb these vitamins!
Vitamin E is an antioxidant that helps protect the cells from free radical damage. It encourages healthy, strong hair and skin and even supports a balancing of our hormones! From just 1 tablespoon of EVOO, you are getting 10 percent of your daily recommended value of vitamin E.
Vitamin K is a vitamin necessary to heart health, specifically to the reduction of clotting in the blood. It has also been associated with a reduction in Alzheimers, type 2 diabetes, and other insulin resistant syndromes. Vitamin k is even associated in being effective against fighting certain types of cancers! Powerful stuff, huh?
IT IS STRONGLY ANTI-INFLAMMATORY
Extra virgin olive oil is one of the richest natural oils in antioxidants, and not just any old antioxidants, but some of the most powerful ones in regards to inflammation. Oleocanthal, oleacein, oleuropein aglycon, ligstroside aglycon and quite a few more polyphenols are responsible for inhibition of inflammatory prostaglandins leading to anti-inflammtory benefits and reduced pain.
It has been said that 25 ml of EVOO is comparable to a small dose of ibuprofen when taken for pain and inflammation consistently (daily).
Here we dish on all things olive oil, from the health benefits to the way to keep this, plus our secrets on which olive oil is best and how to use it.
Olive oil gets a great deal of credit for being a healthy fat, and for good reason. There are many health benefits of olive oil, from protecting against heart disease to potentially warding off cancer cell development. Additionally, olive oil is a versatile oil to use in the kitchen, which is the reason why you are going to find it in so many of our healthy recipes.
Here we will answer all of your questions about the oil-like"What to use olive oil for?" "Does olive oil go bad?" And even"Can dogs have olive oil?" -so you can see that olive oil is best for you. Spoiler: Olive oil is OK for dogs to eat, if you feel inclined to divide your own bruschetta with your puppy.
1 tablespoon of olive oil contains 120 calories, 0 grams carbohydrates, 0 g protein and 14 g fat, which includes 2 grams saturated fat, 10 g monounsaturated fat and 1 gram polyunsaturated fat.
The mono- and polyunsaturated fats are the heart-healthy kind that help to keep cholesterol levels in a healthy range, which helps ward off heart disease and other chronic disease. Saturated fats typically come from animal sources, however there are small amounts naturally found in plant-based oils.
While it's important not to eat a lot of saturated fat, keeping it to below 5 to 6 percent of your daily calories, as recommended by the American Heart Association, means it is OK to have around 13 g per day (on a 2,000-calorie diet).
Here are some of the ways olive oil benefits our health. It has anti-inflammatory effects
A study published in the Lipids analyzed the effect of oleic acid, a main component of olive oil, to inflammation. Researchers found that as intake of monounsaturated fats such as olive oil moved up, inflammation levels went down.
The type of inflammation they studied is commonly seen as a precursor to heart disease and chronic conditions. The anti-inflammatory effects of oleuropein, a component found in olive oil, may also protect against diabetes and promote weight loss, as another study from Biochemistry reported.
A newly identified chemical called elenolide could be behind olive oil's heart-healthy properties. A study published in the Journal of the Science of Food and Agriculture found elenolide in the majority of the more than 2,000 olive oils sampled. Elenolide is characterized as an anti-hypertensive agent, and it is a fancy way of saying it helps stop high-blood pressure.
The higher-quality the olive oil, the further elenolide is current. In another study, olive oil intake was linked to up to a 17% reduced risk of cardiovascular disease and stroke compared with other types of oils, giving you all the more reason to get your fill of this healthy fat.
A recent study analyzed the diets of adults from Greece and several Mediterranean islands to see how olive oil related to aging. The authors found that those who used olive oil only as their dietary fat had significant improvements in the successful aging index, which is a measure of age-related lifestyle, social and clinical factors.
These findings were especially strong for people over 70 years old. Another study, published at the Annals of Clinical and Translational Neurology, had similar findings about the brain-protecting effects of olive oil. The researchers reasoned that an extra-virgin olive oil-rich diet may improve symptoms of Alzheimer's disease by enhancing the body's ability to clear out dead or damaged cells.
Phytochemicals in olive oil may also block the formation of tumors by suppressing drug-resistant malignant cells, particularly in breast cancers, according to a recent study.
New research published Nutrients found that oleacein, another element in olive oil, can reduce the development of many cancers. These exciting advancements in cancer research are ones to watch, especially when they point to food as medicine.
There is a good deal of controversy about when to use olive oil and how to cook with it. This mainly stems from debate about olive oil's smoke point, which is the point at which the oil literally starts to smoke (and may catch fire if it is still heated).
Heating for this stage starts to degrade the oil and breaks down its health-promoting compounds. Olive oil has a smoke point between 365 and 420°F. It makes a great oil to enjoy raw in salad dressings or to sauté vegetables up to medium heat. If you are frying or utilizing another exact high-heat cooking method, consider subbing it out for another oil, such as canola oil.
The short answer to the question,"Is olive oil healthy?" is yes. It is a great merchandise with nutritional benefits and anti-inflammatory and anti-carcinogenic potential.
And when you know how to select, store and make use of your own olive oil for the best outcomes (for your health and your plate), you'll get the absolute most out of it. Now that you have obtained the details, lets get cooking!
Through the years, olive oil has slowly but surely turned into my favorite household instrument. I understand what you're thinking,'household tool?'
Don't get us wrong, olive oil will always and forever be my favorite kitchen fixing, but I have found that it can be utilized for SO MUCH MORE than just that!
EAT IT
Extra Virgin Olive Oil is, of course, best used for consumption, or at least in my opinion! Olive oil is delightful and enjoyable to eat because it always brings an awesome kick of flavor to any dish.
Not only is it delicious, it's also one of the healthiest fats you can set in your body! It is my go-to oil for everything - sautéing veggies, grilling fish (or even any kind of meat for that matter), frying eggs, baking treats, and drizzling over practically anything!
MOISTURIZE with This
Olive oil is my beyond-favorite oil to use as a full body moisturizer! We love to use a high-polyphenol extra virgin olive oil, so we understand I am putting the best quality oil on my skin and nourishing my pores with exactly what they are craving.
Using olive oil as a moisturizer provides the skin with vitamins E and K, powerful antioxidants called oleocanthals, it even provides anti-inflammatory benefits and can soothe symptoms of eczema and psoriasis!
CLEAN WITH IT
EVOO can be a wonderful household cleaner, keep it in your broom closet and whip it out for things such as removing stickers or tough price tags, polishing wooden furniture, cleaning the grill, polishing leather shoes, polishing stainless steel appliances..
We would also like to mention what a powerful cleaner Castile soap it. It is an all natural soap made from oils such as olive oil, coconut oil, jojoba oil, almond oil, or a blend of these oils.
It is extremely versatile and can be utilized in many different ways and can truly be an all-purpose household cleaner that can remove some of your toughest stains or grimiest surfaces.
FEED IT TO YOUR PETS
Your pets will LOVE if you drizzled a tablespoon of the fantastic stuff on their food everyday! Not only would they like it, they would also reap all of the benefits provided by extra virgin olive oil.
This is a pretty creative way to get your pet some real good nourishment to keep them healthy and strong for a very long time!
