Choosing The Healthiest Extra Virgin Olive Oil Is One Of 7 Key Immune Boosting Solutions

Why Extra Virgin Olive Oil Can Boost Your Immunity

^{Updated September 4th 2024}

Choosing extra virgin olive oil over other oils is one of seven daily habits which can boost your immune system, according to a new report.

Accredited practising dietitian and nutritionist Susie Burrell told Good food that swapping other oils for extra virgin olive oil is one effective way to benefit your immunity.

Why Choosing The Best Olive Oil Matters For Your Immunity

Our immune system is the centre of our health, which means it’s essential to make sure we are nurturing and supporting it in every way possible. Luckily, there are simple dietary solutions available that can help boost immunity and improve overall wellness. One key solution is choosing the healthiest oil for cooking meals at home – a practice many of us overlook in favor of more convenient options like butter or margarine.

But don’t worry – this doesn’t mean sacrificing flavor! In fact, extra virgin olive oil is both tasty and comes with proven benefits for our bodies when selected carefully. This blog post will explain why selecting the right oil should be part of your 7-step immune-boosting strategy.

According to a new report from Good Food, choosing a healthy cooking oil such as extra virgin olive oil can do wonders for your health. As Burrell explains:

Of all the dietary patterns associated with improved immune function and reduced risk of disease, the Mediterranean routinely comes out on top of the list, and one of the key components of this diet is a high intake of extra virgin olive oil, upwards of 40-50 millilitres each day. As well as being a versatile and delicious addition to your meals, extra virgin olive oil is associated with the anti-inflammatory and immune-benefiting outcomes.

Swap any oil at home for extra virgin olive oil,and aim for a couple of tablespoons with your salad or vegetables every day.

Selecting high-quality extra virgin olive oil can make a significant difference in its health benefits. Unlike regular olive oils, extra virgin olive oil is the least processed form, retaining the highest levels of antioxidants and polyphenols. These compounds are crucial for their anti-inflammatory and immune-boosting properties.

High-quality extra virgin olive oil is rich in monounsaturated fats, which help reduce the risk of chronic diseases. Studies have shown that these healthy fats can improve your body’s ability to fight off infections. When choosing your olive oil, look for labels indicating cold-pressed and organic to ensure you’re getting the best product.

Another essential factor is freshness. Extra virgin olive oil should be consumed within a year of being pressed to retain its potent health benefits. Always check the harvest date on the bottle and store it in a cool, dark place to maintain its quality.

What Are The Key Immune Boosting Powers Of Extra Virgin Olive Oil?

The immune-boosting powers of extra virgin olive oil lie in its rich composition of antioxidants and polyphenols. These compounds work together to enhance your body’s defense mechanisms against pathogens.

Polyphenols, such as oleuropein and hydroxytyrosol, are natural compounds found in extra virgin olive oil that have powerful antioxidant properties. They help neutralize free radicals, which can damage cells and weaken the immune system. By including extra virgin olive oil in your diet, you’re providing your body with a steady supply of these protective compounds.

Extra virgin olive oil also has anti-inflammatory properties that can modulate the immune response. Chronic inflammation is a common underlying factor in many diseases, including those that affect the immune system. The healthy fats in olive oil help reduce inflammation, promoting a more balanced immune response.

Extra virgin olive oil is a well-known staple in many kitchens, not just for its flavor but also for its immune system boosting properties. Rich in antioxidants such as Vitamin E, it can help protect our cells from damage caused by free radicals and reduce the risk of chronic disease. Additionally, its anti-inflammatory properties have been found to improve immune function and reduce the risk of infections. Studies have shown that incorporating extra virgin olive oil into your diet can also increase the number of white blood cells in your body, helping fight off infection and illness. So, next time you reach for salad dressing or cooking oil, consider adding a drizzle of extra virgin olive oil for an added immunity boost.

Morocco Gold Extra Virgin Olive Oil And Your Immunity To Disease

One of the reasons quality extra virgin olive oils such as Morocco Gold are beneficial to your immune system is due to the presence of polyphenols.

A healthy diet, like the Mediterranean diet, including extra virgin olive oil like Morocco Gold can help combat inflammatory diseases. The polyphenols Oleouropein Aglycone and Oleocanthal within extra virgin olive oil help to combat inflammatory diseases Morocco Gold extra virgin olive oil is rich in both of these polyphenols.

The high polyphenol content of Morocco Gold extra virgin olive oil is dependent on three factors. First is the variety of the olive, secondly the climate and terroire of the growing region and thirdly the actual time in the growing season that the crop is harvested.

Morocco Gold is pressed from the Picholine Marocaine, the only type of olive to go into Morocco Gold. Oil from this variety is renowned for it’s high polyphenol count, oxidative stability and longevity.

Our olives are grown in a valley that is about 2,000 feet above sea level. This helps to create the additional climatic challenges that encourage polyphenol uptake within the olive tree. It is also an area with naturally occurring high phenols in the soil itself.

In soils, phenols are released over extended period of time from decomposing plant materials. This causes complex organic compounds to be slowly oxidized or to break down into simpler forms of sugars,  amino sugars, aliphatic and phenolic organic acids. These are further transformed into microbial biomass or are reorganized, and further oxidized, into humic assemblages (fulvic and humic acids), which bind to clay minerals.

While extra virgin olive oil is a fantastic addition to your diet, it’s essential to consider other lifestyle changes to support your immune system. A holistic approach will yield the best results in maintaining overall health and immunity.

First and foremost, prioritize a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals that work in tandem with extra virgin olive oil to strengthen your immune system. Aim for a colorful plate to ensure a wide range of nutrients.

Regular physical activity is another critical component of a robust immune system. Exercise helps improve circulation, allowing immune cells to move more efficiently throughout the body. Whether it’s a daily walk, yoga session, or a workout at the gym, staying active is vital for your health.

Sleep and stress management are equally important. Lack of sleep can weaken your immune response, making you more susceptible to illnesses. Aim for 7-9 hours of quality sleep each night. Managing stress through mindfulness practices, such as meditation or deep breathing exercises, can also have a positive impact on your immune health.

As well as swapping other cooking oils for extra virgin olive oil, the six other immune boosting ideas suggested in the Good Food article are:

• Avoid Binge Drinking And Have One or Two Alcohol Free Days Every Week.
• Don’t Eat Too Late At Night And Fast For 12 Hours
• Swap Caffeine And Energy Drinks For Herbal Tea And Coffee
• Avoid Too Much Ultra-Processed Food
• Spend at least five to 10 minutes in direct sunlight Every Day
• Include Plenty Of Plant-Based Meals To Your Diet

Other Immune-Boosting Changes To Make To Your Lifestyle

While extra virgin olive oil is a fantastic addition to your diet, it’s essential to consider other lifestyle changes to support your immune system. A holistic approach will yield the best results in maintaining overall health and immunity.

First and foremost, prioritize a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals that work in tandem with extra virgin olive oil to strengthen your immune system. Aim for a colorful plate to ensure a wide range of nutrients.

Regular physical activity is another critical component of a robust immune system. Exercise helps improve circulation, allowing immune cells to move more efficiently throughout the body. Whether it’s a daily walk, yoga session, or a workout at the gym, staying active is vital for your health.

Sleep and stress management are equally important. Lack of sleep can weaken your immune response, making you more susceptible to illnesses. Aim for 7-9 hours of quality sleep each night. Managing stress through mindfulness practices, such as meditation or deep breathing exercises, can also have a positive impact on your immune health.

Incorporating Extra Virgin Olive Oil into Your Daily Cooking

Making extra virgin olive oil a staple in your kitchen is easier than you might think. Its versatile flavor profile makes it suitable for a wide range of dishes, from salads to main courses.

Start by drizzling extra virgin olive oil over your salads. Not only does it add a delicious flavor, but it also helps absorb fat-soluble vitamins from the vegetables. For a quick and nutritious salad dressing, mix olive oil with lemon juice, Dijon mustard, and a pinch of salt and pepper.

You can also use extra virgin olive oil as a finishing touch for soups and stews. A splash of this healthy oil can elevate the flavors while adding a dose of immune-boosting nutrients. Try adding it to your favorite tomato soup or vegetable stew for an extra layer of richness.

Another simple way to incorporate extra virgin olive oil into your diet is by using it for roasting vegetables. Toss your veggies in olive oil before roasting them in the oven. This method not only enhances the taste but also ensures you get the full spectrum of health benefits.