Health Category: Inflammation & Immunity

‘Blue Zones’ research shows how a Mediterranean breakfast, with extra virgin olive oil, could help you live longer.

^{Updated April 11th 2025}

Have you ever wondered why some people live well into their 90s or even past 100, staying active and vibrant? A closer look at their habits reveals that diet plays a massive role in their longevity. Specifically, the Mediterranean breakfast, anchored by a generous dose of extra virgin olive oil, appears to be a key to living longer and healthier.

This blog explores the concept of ‘Blue Zones’ (regions home to the world’s longest-living populations), the benefits of their plant-based Mediterranean diets, and why incorporating olive oil into your morning meal could be your first step toward greater vitality. By the end, you’ll not only understand why extra virgin olive oil is called liquid gold, but also how to seamlessly integrate it into your daily routine.

What Are ‘Blue Zones’

‘Blue zones’ have identified the world’s most extraordinary cultures whose health and longevity and happiness are outsized. People in blue zones didn’t have to embark on a special program to transform their lives. Luckily for them, they live in places where moving naturally all day, eating healthy, and connecting with neighbours is the norm.

The term ‘Blue Zones’ describes regions where people live significantly longer than average. These areas don’t just have high life expectancies; they’re also home to a remarkably high number of centenarians (those aged 100 and above) who enjoy great health well into their later years.

What makes these communities fascinating isn’t just their longevity, but how they live. Residents of Blue Zones experience fewer chronic diseases like heart disease, diabetes, and obesity. They maintain their energy and mental clarity far past retirement age, which has drawn the curiosity of researchers, nutritionists, and health enthusiasts worldwide.

The blue zone areas of the world share and benefit from a set of habits and practices that—together—increase longevity, health, and happiness. The benefits of these sets of behaviours and outlooks include:

• Longer, healthier life. Not just longevity for the sake of a number, but vitality. Engagement with family, friends, and daily routines into your 90s and beyond.
• Lower rates of chronic diseases, such as Alzheimer’s, cancer, depression, and dementia.
• Quality relationships: part of the key to a life in alignment with blue zone habits is active engagement with community, friends, and family. These relationships work in a virtuous cycle of happiness and health: spending quality time with others is not just enjoyable in the moment but it contributes to your overall health and that of your circle, too!
• Adding life to your years, while adding years to your life. All of the Power 9 components help you to build a longer AND better life.
• Life satisfaction increases when you have a purpose and are engaged in a spiritual practice. Both of these are important to your quality of life and how you demonstrate outwardly your health and well-being.

Where Are These Blue Zones?

You’re probably wondering where these mythical places exist (and whether you should consider moving there). The five official Blue Zones include:

1. Okinawa, Japan – Known for diets rich in tofu and sweet potatoes.
2. Ikaria, Greece – Dubbed the ‘Island Where People Forget to Die,’ with its residents relying on olive oil, wine, and herbal teas.
3. Sardinia, Italy – Famous for their hearty diet and labor-intensive shepherd lifestyle.
4. Nicoya Peninsula, Costa Rica – Brimming with farm-fresh, plant-heavy meals.
5. Loma Linda, California, USA – Where a community of Seventh-day Adventists thrives on simple, plant-based meals.

What connects these diverse regions? Their shared emphasis on clean, wholesome diets and daily physical activity.

The original five blue zones can be found all over the planet, demonstrating how we can live healthy lives no matter what climate or country we are in. It’s now a solution in almost 50 communities around the USA and has been able to improve population health and reduce healthcare costs in a ground breaking way.

Blue Zones Projects are places where whole communities come together with guidance to encourage all community members—as well as local policies and infrastructure—to grow into thriving places where the healthy choice is easy. So where are some of the current projects?

• Albert Lea, Minnesota (the first location, where lifespan and community physical activity rocketed up and has stayed for a full decade)
• Beach Cities, California (where childhood obesity declined by 50%, smoking declined by 17%, stress by 8%)
• Fort Worth, Texas transformed from one of the unhealthiest cities in the nation (the city’s well-being rank rocketed to 58th from 185 out of 190 in the nation)

These Blue Zones Project communities have shown that the benefits of blue zones can be built from the ground up.

Blue Zone Diets Are 95-100 Percent Plant Based

If you examine the diets in these longevity hotspots, one striking commonality emerges: about 95–100 percent of the foods they consume come from plants. Blue Zone meals are abundant in vegetables, legumes, fruits, nuts, and whole grains, with very little reliance on processed or sugary foods.

What about fats? You’ll find them coming mainly from nuts, seeds, and olive oil—not butter or other saturated fats. Extra virgin olive oil is especially prominent in the Mediterranean Blue Zones (Ikaria and Sardinia), not only for its flavor but for its profound health benefits.

Rich in healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds, olive oil does more than enhance food; it protects the heart, nourishes the brain, and reduces overall inflammation in the body. This is why incorporating extra virgin olive oil (EVOO) into your breakfast routine might just be the best move for your health.

People in the blue zones eat an impressive variety of garden vegetables when they are in season, and then they pickle or dry the surplus to enjoy during the off-season. The best-of-the-best longevity foods are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards.  Combined with seasonal fruits and vegetables, whole grains, and beans dominate blue zones meals all year long.

Oils derived from plants are all preferable to animal-based fats. Olive oil is the one most often used in the blue zones. Evidence shows that olive oil consumption increases good cholesterol and lowers bad cholesterol.

Blue zone research in Ikaria Greece, found that for middle-aged people, about six tablespoons of olive oil daily seemed to cut the risk of dying in half.

Starting The Day With A Healthy Mediterranean Breakfast

A healthy and nutritious breakfast, like a plant-based or Mediterranean diet can help increase your chances of living a long and healthy life, according to a recently article from wellandgood.com  

Based on the findings of author Dan Buettner, whose pioneering research on longevity hotspots or ‘blue zones’ lifts the lid on how we can potentially extend our life quality and duration, the article recommends a breakfast of foods which reduce blood pressure and cholesterol as one of 4 key choices.

The Mediterranean diet, which includes an emphasis on healthy ‘monounsaturated fats’ found in foods such as extra virgin olive oil, is known to help prevent a wide range of diseases such as cardiovascular disease or stroke.

Also listed in the article, entitled 4 Morning Habits of the Longest-Living People in the World, are:

• Finding your ‘ikigai’ (the Japanese concept of what drives you to get up and out of bed in the morning.
• Enjoying a cup of morning coffee – ideally with a plant-based milk alternative and natural sweetener.
• Say something nice to the first person you see.  Self-explanatory this one but Buettner starts each morning by literally complimenting others.

A Shot of Extra Virgin Olive Oil In The Morning

If the phrase “drink olive oil” seems odd to you, stay with us. Starting the day with a small amount of extra virgin olive oil is not only a long-standing Mediterranean tradition but also an easy way to take advantage of its nutritional powerhouse.

Here’s why this morning ritual can be a game-changer for longevity:

• Fights Oxidative Stress: EVOO is rich in polyphenols (antioxidants) that combat oxidative stress, a key contributor to aging and chronic disease.
• Supports Heart Health: Monounsaturated fats reduce bad cholesterol (LDL) while boosting good cholesterol (HDL).
• Enhances Digestion: Olive oil can help coat the stomach lining, making digestion smoother and reducing discomfort.
• Feeds Your Brain: It’s packed with brain-boosting compounds that strengthen cognitive function and may prevent neurodegenerative diseases.
• Anti-Inflammatory Properties: Regular consumption of olive oil can reduce inflammation, which is tied to conditions like arthritis.

To start, you can try one tablespoon of high-quality extra virgin olive oil first thing in the morning, either straight or as part of a delicious breakfast. Not ready to sip it solo? Drizzle it over avocado toast or stir it into a warm bowl of oatmeal.

Polyphenols: The Magic Ingredient In Morocco Gold Extra Virgin Olive Oil

 The level of polyphenols present in Morocco Gold varies slightly from year to year, depending on a range of factors, weather, time of harvesting and processing etc.

This year we are pleased to say the level of polyphenols is the highest we have yet seen. Our latest harvest polyphenol content is 644mg / kg.

So How Much Extra Virgin Olive Oil Should I Take Each Day?

You might be wondering how much olive oil is optimal. Nutritionists generally recommend two to three tablespoons per day. This amount is sufficient to reap its health benefits without overdoing it on calories.

Spread this amount across your meals. For example:

• Morning: One tablespoon as part of your breakfast.
• Lunch: A drizzle over salad greens or roasted vegetables.
• Dinner: Use it for sautéing or as a finishing touch for cooked dishes.

For the best results, invest in a high-quality, cold-pressed, extra virgin olive oil. These contain the maximum flavor and nutrients, so they’ll give you the biggest health (and taste!) payoff. Look for oils in dark glass bottles, as light can degrade the quality.

Small Changes, Big Results

Integrating extra virgin olive oil into your Mediterranean-style breakfast is more than just a healthy habit; it’s part of a lifestyle that prioritizes longevity. Paired with a diet rich in whole, plant-based foods and coupled with an active lifestyle, this simple change can lead to significant health benefits.

The next time you’re preparing your morning meal, consider turning to the wisdom of Blue Zones. Drizzle olive oil, savor its flavor, and know that you’re doing your body (and mind) a world of good.

Live Longer, Healthier, and Happier

The road to a longer, healthier life starts with small, deliberate changes. Start by rethinking your breakfast and making olive oil the hero ingredient in your routine. It’s the secret of Blue Zone populations, and it could be yours too.

Eager to explore the magic of the Mediterranean diet further?

Each Morocco Gold Extra Virgin Olive Oil bottle size is 500ml (16.9 fl.Oz.USA). There are around 35 tablespoons in each bottle (1 tbs. = 14.3ml).

What Is In 1 Tablespoon Of Extra Virgin Olive Oil?

One serving or 1 tablespoon of extra-virgin olive oil contains the following:

• 120 calories
• 10 grams of monounsaturated fat
• 2 grams of saturated fat
• 2 grams of polyunsaturated fat
• 1.9 milligrams of vitamin E (10 percent of Daily Value)
• 8.1 micrograms of vitamin K (10 percent of DV)

European Food Safety Agency Recommendation

The European Food Safety Agency regulation states that extra virgin olive oil with a polyphenol level of 250mg / kg and above can make health claims. However, it is also very specific about which polyphenols this applies to. It specifically states that this must include hydroxytyrosol and its derivatives, (oleuropein and tyrosol). So long as these polyphenols are present, the beneficial effects can be obtained with a daily intake of around 20ml of olive oil.

At this level of polyphenol, 1 tablespoon will have around 7.1 mg/kg (250 / 35) So to get the health benefits you would need to take around 3 tablespoons per day.

Because the concentration of polyphenols in Morocco Gold is much higher than the standard, you will get the associated health benefits with around 2 tablespoons per day.

Due to the numerous health benefits of extra virgin olive oil it is typically used in cooking,but eating or drinking it raw is even healthier. A lot of health experts recommend drinking extra virgin olive oil in the morning, here’s why:

Benefits Of Olive Oil

 Extra Virgin Olive Oil Helps in Weight Loss

The idea of consuming olive oil this way comes from the Mediterranean diet, which, despite its share of naysayers, has been found to be effective. Olive oil has an acid called oleic acid, which gives the feeling of fullness and promotes the feeling of satiety.

Extra Virgin Olive Oil Aids Detoxification

The idea of a digestive cleanse has been denounced by some health experts. But as per few experts, an olive oil and lemon detox cleanse has benefits for the digestive system in the short term.

Extra Virgin Olive Oil Helps Prevent Colon Cancer

According to various studies, drinking extra virgin olive oil may prevent the formation of free radicals in the body, and reduce the incidence of colon cancer. This is because olive oil is full of antioxidants.

Extra Virgin Olive Oil Help Promote Healthy Skin

Anything full of antioxidants is always great for the skin. Just like Vitamin E, antioxidants also slow the ageing of skin. Olive oil has an abundance of both of these.

So now you know! All you need to do, to make the most of this amazing morning tonic, is to take the juice of a ripe lemon and add it to a tablespoon of extra virgin olive oil, and drink it up! The better the quality of olive oil, the more beneficial this exercise will be for you. You can also add a little bit of water to make the mixture more palatable and improve its cleansing properties.

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.

New Study Shows Olive Oil Reduces Brain Inflammation In Alzheimer’s

Wimbledon Great Nadal Calls Extra Virgin Olive Oil An Essential Dietary Choice.

^{Updated June 24th 2024}

Why Extra Virgin Olive Oil Is Beneficial For Athletes

Wimbledon is almost here and, as we watch the top tennis stars battle it out in SW19, we wanted to look at why extra virgin olive oil is an excellent addition to the diet of high-performance athletes.

One of Wimbledon’s superstars, Rafael Nadal, has recently described extra virgin olive oil as an “essential” element of his diet.  And he’s not alone.

High-performance athletes like Nadal are always on the lookout for that extra edge and Extra virgin olive oil is becoming renowned as a go-to product to keep them in winning shape.

Rafael Nadal, arguably one of the greatest tennis players of all time, attributes part of his success to his diet, which includes extra virgin olive oil.

As reported in Newsrebeat, Nadal said:

Wherever I am, I always look for olives or extra virgin olive oil. Extra virgin olive oil is an essential food for me. Every morning I make croutons with olive oil for breakfast, and at lunch and dinner I usually eat salad or fish, always with a splash of extra virgin olive oil.

“It is an immovable part of my diet and my way of eating. Combining a balanced diet with sports makes you a better person, makes you feel better.’

Rafael Nadal

Nadal’s preference for Extra Virgin Olive Oil may also be rooted in his Mediterranean heritage. The Mediterranean diet, rich in fruits, vegetables, lean proteins, and healthy fats like Extra Virgin Olive Oil, is known for its numerous health benefits. Research indicates that this diet can improve cardiovascular health, reduce inflammation, and even enhance cognitive function—all crucial for peak athletic performance.

Nadal isn’t alone. Several other top-tier athletes, from cyclists to footballers, have also endorsed Extra Virgin Olive Oil. Their testimonials often highlight improved energy levels, better digestion, and faster recovery times. It’s clear that this isn’t just a passing trend but a well-substantiated dietary choice.

One of the primary reasons Extra Virgin Olive Oil stands out is its high content of monounsaturated fats. These fats are known to lower bad cholesterol levels without affecting the good cholesterol. For athletes, this means better heart health and improved endurance. Unlike saturated fats, which can clog arteries, monounsaturated fats offer a cleaner, more efficient energy source.

Extra virgin olive oil is rich in antioxidants, which help protect the body from free radicals. It’s also a good source of healthy fat, which can provide energy and support muscle growth. In addition, olive oil has anti-inflammatory properties that can help reduce inflammation and pain after exercise. Researchers are now investigating whether consuming extra virgin olive oil before or during exercise can improve athletic performance. So far, the evidence suggests that it can help improve endurance and strength, as well as reduce the risk of injuries.

Extra virgin olive oil has several benefits that help you take care of your health in the long term. In addition, it can also fight inflammation and oxidative stress. This is largely due to the number of vitamins, such as K and D that protect bones, and minerals than the rest. .of oils

Athletes like cyclists, long distance runners, tennis players and other high-performance sports and exercise enthusiasts stress their heart out more than the average person, so it’s beneficial to add nutrients to your diet that protect it.   While blood clotting is a natural and healthy process required for the healing of wounds and prevention of excessive bleeding, clotting in the arteries can ultimately result in a heart attack or stroke.

One risk factor for unwanted clotting in our arteries is excessive clumping together of our platelet blood cells. This clumping process is also called “aggregation.” Regular incorporation of Extra Virgin Olive Oil into a meal plan has been shown to lessen the risk of this excessive aggregation, and the reason that researchers refer to Extra Virgin Olive Oil as an “anti-aggregatory” oil.

How Does Extra Virgin Olive Oil Improve Athletic Performance

Enhancing Endurance

Endurance is the backbone of any athlete’s performance. The healthy fats in Extra Virgin Olive Oil are metabolized slowly, providing a sustained energy release. This is particularly beneficial for endurance athletes like marathon runners and cyclists who require long-lasting fuel.

Boosting Mental Focus

Athletic performance isn’t just about physical strength; mental clarity and focus are equally important. The antioxidants and healthy fats in Extra Virgin Olive Oil support brain health, improving cognitive function and focus. This can be the difference between winning and losing, as split-second decisions often determine the outcome of a game or race.

Aiding Muscle Recovery

Recovery is a crucial aspect of any training program. Extra Virgin Olive Oil’s anti-inflammatory and antioxidant properties accelerate muscle recovery, allowing athletes to train harder and more frequently. Faster recovery times mean less downtime and more consistent improvements in performance.

The Science Behind EXTRA VIRGIN OLIVE OIL and Athletic Performance

Studies and Research

Numerous studies support the benefits of Extra Virgin Olive Oil for athletes. Research published in the Journal of the International Society of Sports Nutrition found that diets rich in monounsaturated fats could improve metabolic health, enhancing athletic performance. Another study in the American Journal of Clinical Nutrition highlighted the anti-inflammatory benefits, showing reduced markers of inflammation in athletes who regularly consumed Extra Virgin Olive Oil.

Expert Opinions

Leading nutritionists and sports scientists advocate for the inclusion of Extra Virgin Olive Oil in athletes’ diets. Dr. Sarah Brewer, a renowned nutrition expert, notes that Extra Virgin Olive Oil is a “triple-threat” for athletes, offering energy, reducing inflammation, and providing essential nutrients. Her recommendations are backed by years of clinical research and practical applications in sports nutrition.

Practical Applications

Incorporating Extra Virgin Olive Oil into your diet doesn’t have to be complicated. Simple swaps, like using Extra Virgin Olive Oil instead of butter or other oils in cooking, can make a significant difference. Additionally, drizzling Extra Virgin Olive Oil over salads, pasta, or even smoothies can enhance both flavor and nutritional value.

The other broad area of cardiovascular benefits involves improved levels of circulating fats in our bloodstream, as well as protection of those fats from oxygen-related damage. Decreased levels of total cholesterol and LDL cholesterol following consumption of Extra Virgin Olive Oil are findings are the vast majority of studies that have analysed this relationship.

Yet equally important, the cholesterol molecules that remain in our blood also appear to be better protected from oxygen-related damage (oxidation). Since fats and cholesterol belong to a broader technical category called “lipids,” damage to the fats and cholesterol in our blood stream is typically referred to as “lipid peroxidation.” And it is precisely this lipid peroxidation process that gets reduced through incorporation of Extra Virgin Olive Oil into a meal plan.

It is crucial that the organs and tissues of the body receive proper blood supply. Lack of oxygen means death, therefore having a healthy cardiovascular system is vital for life. In most cases, cardiovascular disease can be prevented or greatly diminished through behavioural modifications. Individuals wishing to improve cardiovascular health should consume a healthy diet, exercise regularly, and abstain from smoking.

Imagine your body as a highly complex, high-performance engine. High quality Extra Virgin Olive Oil like Morocco Gold is natures highest performance engine oil, to keep your body well- tuned and running smoothly over a lifetime.

Anti-Inflammatory Properties Of Extra Virgin Olive Oil

Chronic inflammation can be a significant barrier to athletic performance. The polyphenols in Extra Virgin Olive Oil have potent anti-inflammatory effects, comparable to some over-the-counter medications. Regular consumption can help athletes maintain their training regimens without the setbacks of inflammation-related issues.

Monounsaturated fats are also anti-inflammatory, which helps with muscle recovery. Working out can cause micro-tears in your muscles, which can lead to inflammation, muscle pain, and soreness, but anti-inflammatories can help calm that reaction.

Plus, vitamin E is an antioxidant that many of us don’t get enough of. This nutrient helps boost your immune system and protect your body against heart disease and certain types of cancer. In addition, antioxidants protect your cells against damage, especially those in your muscles and lungs, which are extremely important when it comes to your athletic performance.

Vitamin K is important for absorbing fats like the monounsaturated ones in olive oil. If you don’t get enough of this vitamin, your body will have trouble using it effectively.

So, imagine your body is a high-performance engine. Keeping it topped up with natures highest performing ‘engine oil’ will ensure smooth performance for decades to come.

Extra Virgin Olive Oil And Muscle recovery

Muscles have a hard time during athletic training and need immediate recovery, which includes repair, strengthening and muscle building. EVOO is better than other fat sources in helping cells absorb cholesterol and convert it to testosterone. This is critical to the body’s muscle building process. Moreover, its combination of oleic acids and polyunsaturated fatty acids work together to build bone tissue and allow the body to regenerate.

Extra Virgin Olive Oil and Improved Bone Health

Decreased risk of bone fracture and better overall bone health is another area of increasing interest in Extra Virgin Olive Oil research.

One recent study compared the number of bone fractures in a group of 870 study participants over a period of seven years to see if intake of Extra Virgin Olive Oil was associated with the number of reported bone fractures. Results allowed the researchers to divide this large group into three categories.

In terms of their Extra Virgin Olive Oil intake, the lowest third of the study participants averaged 38 grams of Extra Virgin Olive Oil per day, approximately 3 tablespoons. The middle third averaged nearly 4 tablespoons (48 grams), and the top third averaged about 4.5 tablespoons (57 grams).

Participants in the highest category of Extra Virgin Olive Oil intake reported 51% fewer fractures than participants in the lowest category of Extra Virgin Olive Oil intake. Bone health or healthy bones is a serious modern condition. Anyone experiencing or at risk of the effects of osteoporosis should talk to their doctor. And determine the appropriate course of treatment.

Anti-Inflammatory Properties Of Olive Oil Can Help Prevent Ulcerative Colitis

Following a Mediterranean Diet with plenty of anti-inflammatory foods like extra virgin olive oil can reduce symptoms that can lead to Ulcerative Colitis.

Anti-Inflammatory Foods And The Mediterranean Diet Can Help Prevent Ulcerative Colitis

According to a new report on Health.com, there are a number of dietary choices you can make that may help prevent intestinal inflammation and promote gut health.

These include:

• Following the Mediterranean diet: This diet is rich in fruits, vegetables, whole grains, and healthy fats.
• Following an anti-inflammatory diet: This diet focuses on consuming anti-inflammatory foods, including fruits and vegetables, and incorporating anti-inflammatory spices like ginger, turmeric, and paprika into foods. It also limits your intake of red meat, full-fat dairy products, and fried foods.
• Avoiding alcohol: Avoiding or limiting your intake of alcohol can help reduce or prevent inflammation.

What Is Ulcerative Colitis And Can Extra Virgin Olive Oil Help?

Ulcerative colitis (UC) affects millions worldwide, leading to an urgent need for dietary strategies that could complement medical treatments. Scientists have started to uncover how the Mediterranean diet might play a pivotal role in UC prevention and management.

Ulcerative colitis (UC) is a type of inflammatory bowel disease (IBD) that causes chronic inflammation in the inner lining of the large intestine (your colon and rectum). The inflammation can lead to symptoms like abdominal pain, diarrhea, and bloody stools.² The cause of UC is not fully understood, but research suggests genetic and environmental factors contribute to its development.

The Importance Of A Healthy Gut Microbiome

The gut microbiome is a community of bacteria and other microorganisms in the intestines that play a critical role in digestion and immune function.¹⁹ An imbalance in this microbiome is associated with IBDs like ulcerative colitis. Eating a nutrient-dense diet and limiting your intake of processed and fried foods may help maintain a healthy gut microbiome and lower the risk of inflammation and UC. 

Emerging research highlights the Mediterranean Diet’s impact on the gut microbiome, the vast community of microbes living in the digestive system. Foods prevalent in the Mediterranean diet, such as extra virgin olive oil, fibrous fruits and vegetables, encourage a healthy gut flora balance, enhancing gut health and potentially reducing UC flare-ups.

Anti-Inflammatory Properties Of The Mediterranean Diet

At the core of the Mediterranean diet’s benefits is its rich anti-inflammatory potential. Extra virgin olive oil, a staple of this diet, is high in monounsaturated fats and antioxidants – like polyphenols, which have been shown to reduce inflammatory markers associated with UC.

Implementing the Mediterranean Diet for UC Prevention and Management

Transitioning to a Mediterranean diet can be both enjoyable and health-promoting. For individuals seeking to reduce their risk of ulcerative colitis or manage their symptoms, here are practical tips to incorporate the diet’s principles:

• Olive Oil as a Staple: Replace saturated fats like butter with extra virgin olive oil in cooking and dressings. Its beneficial fats and antioxidants can aid in minimizing inflammation.
• Plant-Based Focus: Increase your intake of fruits, vegetables, whole grains, legaments, and nuts. These foods are not only rich in fiber, which supports digestion but are packed with anti-inflammatory nutrients.
• Moderate Fish and Poultry: While red meat is limited on the Mediterranean diet, fish and poultry can serve as excellent protein sources. Fatty fish, in particular, are high in omega-3 fatty acids, known for their anti-inflammatory properties.
• Limit Processed Foods: One of the key aspects of the Mediterranean diet is its emphasis on whole, minimally processed foods. Reducing intake of processed and refined foods can help lower the intake of additives and preservatives that may exacerbate UC symptoms.

Anti-Inflammatory Benefits of Extra Virgin Olive Oil

Phenols and polyphenols serve as the core substances that give Extra Virgin Olive Oil its unique anti-inflammatory properties. Researchers have determined that small amounts of Extra Virgin Olive Oil, as low as one tablespoon per day, can lower inflammatory signalling in our body, including levels of interleukin-6 (IL-6) and tumour necrosis factor alpha (TNF-alpha).

Interestingly, in Mediterranean-type diets that include daily intake of Extra Virgin Olive Oil, not only is there less production of signalling molecules like TNF-alpha, but there is also less activity by the cell receptors for these pro-inflammatory molecules. (This decreased receptor activity has been shown for tumour necrosis factor receptor 60 (TNFR 60) and tumour necrosis factor receptor 80 (TNFR 80). Levels of C-reactive protein (CRP) have also been show to decrease with daily intake of Extra Virgin Olive Oil.

In addition, scientists have shown that individuals who regularly consume Olive Oil have reduced activity of their pro-inflammatory cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2) enzymes, as well as reduced levels of related molecules including thromboxane B2 and leukotriene B4. Two molecules that are known to increase during inflammatory disease processes, vascular cell adhesion molecule-1 (VCAM-1) and intercellular adhesion molecule 1 (ICAM-1), have also been shown to decrease in amount following intake of Extra Virgin Olive Oil.

Conclusion

The intersection of diet and disease prevention continues to be a growing area of research, offering hope for non-pharmacological strategies in managing diseases like ulcerative colitis. The Mediterranean diet, with its focus on nutrient-dense and anti-inflammatory foods, particularly extra virgin olive oil, presents a compelling, evidence-backed approach to reducing the risk and severity of UC.

While dietary changes should not replace medical treatment, they can serve as a powerful adjunct therapy. Always consult with a healthcare professional before making significant changes to your diet, especially if you have ulcerative colitis or other chronic conditions.

22-Week Med-Keto Diet Program Benefits Inflammation And Disease Activity

Summary

• A Med-Keto Diet Fusion can benefit patients with psoriasis and psoriatic arthritis.
• New report from hcplive.com backs anti-inflammatory benefits of a 22-week combination diet.
• Polyphenols, compounds found abundantly in extra-virgin olive oil, have demonstrated an ability to reduce oxidative stress – a key player in the inflammatory cascade of psoriasis.
• Combining the anti-inflammatory benefits of a ketogenic plan with the wholesome fats of the Mediterranean diet could help manage psoriasis.

Contents

1. New Research Links Med-Keto Diet Benefits For PsO and PsA Patients
2. Extra Virgin Olive Oil Benefits for Your Skin
3. The Cellular Impact of Polyphenols In Extra Virgin Olive Oil
4. Keto Diet and Mediterranean Diet: The Perfect Match For Olive Oil Fans

New Research Links Med-Keto Diet Benefits For PsO and PsA Patients

The fusion of a Mediterranean-ketogenic diet infused with a quality extra virgin olive oil may offer new hope for those struggling with psoriasis and psoriatic arthritis.

In this comprehensive post, we will explore how a tailored eating plan, which melds the traditional fats of the Mediterranean with the low-carb approach of the ketogenic diet, might be especially beneficial for people suffering from these chronic conditions.

According to a report on hcplive.com, a 22-week combination Mediterranean–Ketogenic diet program designed for individuals with psoriasis (PsO) and psoriatic arthritis (PsA) may result in benefits reflected in the indices of disease activity.

It says:

The 22-week diet program in patients with PSO and PSA led to beneficial results in markers of inflammation and disease activity, which were mainly attributed to ketogenic diet. The investigators of this research highlighted that the impacts of such diets on psoriatic disease are still relatively unknown.

hcplive.com

This research was led by Vaia Lambadiari, MD, PhD, from the second department of internal medicine at Attikon University Hospital of the National and Kapodistrian University of Athens, Greece. Lambadiari and colleagues wrote that their goal was to assess the efficacy of a Mediterranean and ketogenic diet for both psoriasis and psoriatic arthritis.

“Our objective is to investigate the hypothesis that beyond the weight loss, the overall management of inflammation, achieved with (ketogenic diet) for a short period of time, may lead to faster beneficial results for patients with obesity and psoriasis.”

Vaia Lambadiari, MD, PhD

“Although the effects of (Mediterranean diet) and (ketogenic diet) are well established in a range of cardiometabolic diseases, their possible efficacy as an adjunct treatment to conventional pharmacological therapy in patients with psoriasis is a novel clinical implication,” they wrote. “These findings further establish the association between dietary interventions and auto-inflammatory disorders and emphasize the need for more, large-scale interventional trials to compare different dietary patterns.”

Extra Virgin Olive Oil Benefits for Your Skin

Olive oil, particularly the highest quality extra-virgin olive oil, is much venerated in the Mediterranean Diet for its rich content of monounsaturated fats and antioxidants. These properties are believed to exert anti-inflammatory effects, potentially easing the autoimmune responses found in psoriasis sufferers.

The Cellular Impact of Polyphenols In Extra Virgin Olive Oil

The science of nutrition uncovers the pathways through which olive oil can modulate inflammation. Polyphenols, compounds found abundantly in extra-virgin olive oil, have demonstrated an ability to reduce oxidative stress – a key player in the inflammatory cascade of psoriasis.

Polyphenols are antioxidants that are found in olive oil, and they can help improve the appearance of your skin. In fact, a study conducted by the University of Barcelona found that participants who consumed olive oil with polyphenols had better-looking skin than those who didn’t consume any olive oil at all. If you’re looking for an easy way to improve the look of your skin, start consuming more olive oil!

Polyphenols are a key component in extra virgin olive oil and are considered to be one of the best health enhancing benefits within the oil. Many of the fruits and vegetables we consume contain a large number of compounds critical for life. One such type of compound is known as antioxidants. Polyphenols are powerful antioxidants.

Why are antioxidants so important for our health? Oxidation is a natural process our cells use to create energy from the oxygen we inhale. As energy is being produced in our cells, some oxygen molecules (known as oxygen free radicals or reactive oxygen species) are produced as a by-product of these processes. These oxygen free radicals can damage your cells and DNA when in high concentration. Continuous damage by oxygen free radicals, most often termed oxidative stress, can lead to various conditions including wrinkling associated with age.

Keto Diet and Mediterranean Diet: The Perfect Match For Olive Oil Fans

The ketogenic diet has risen to fame primarily for its weight loss benefits, but its role in reducing inflammation may be particularly pertinent for psoriatic conditions. By significantly limiting carbohydrates, the body enters a state of ketosis, burning fats for energy instead of sugars. This metabolic transition is accompanied by the production of ketone bodies, which have been noted for their immunomodulatory effects.

Combining the anti-inflammatory benefits of a well-executed ketogenic plan with the wholesome fats of the Mediterranean diet introduces a novel approach for managing psoriasis. The infusion of olive oil adds depth and variety to the keto repertoire, promoting palatability alongside the potential therapeutic benefits.

Eating for health can take many forms, but for those with psoriasis and psoriatic arthritis, the Mediterranean-keto diet featuring olive oil might just pave the way to better management of their condition. With the twofold promise of enjoying delicious fare and potentially mitigating inflammatory symptoms, this diet warrants consideration and careful exploration.

We invite you to nourish your body and perhaps find relief in the rich flavors and healthful fats of the Mediterranean, kissed by the ketogenic approach. Embark on this culinary exploration with an open mind and a hopeful heart, looking towards a horizon of wellness that extends beyond the plate.

Remember, always seek professional medical advice before making major changes to your diet, particularly if you have pre-existing health conditions.

How To Tackle Chronic Inflammation With The Mediterranean Diet And The Best Olive Oil

^{Updated November 13th 2023}

If you are considering introducing anti-inflammatory foods to your diet, following the principles of The Mediterranean Diet, including extra virgin olive oil, is a great way to reap the health benefits.

Summary:

• New study says anti-inflammatory diet including extra virgin olive oil can improve overall health and wellbeing.
• Chronic Inflammation can be influenced by environmental toxins and foods like trans fats and processed meats.
• Healthy Fats like extra virgin olive oil have a wide range of health benefits, including improving mental health, chronic illness, gut health and your immune system.
• The anti-inflammatory diet can also tackle diseases such as Rheumatoid arthritis, dementia and depression.

Contents:

• Recent Report Show Anti-Inflammatory Diet Including Extra Virgin Olive Oil Can Improve Overall Health.
• What Is Chronic Inflammation And How Can Healthy Fats Like The Best Olive Oil Help?
• Where Does Extra Virgin Olive Oil Fit In The Anti-Inflammatory Diet?
• What Are The Health Benefits Of The Anti-Inflammatory Diet?
• Extra Virgin Olive Oil And Other Foods You Can Eat on the Anti- Inflammatory Diet
• What Foods Are Restricted On The Anti-Inflammatory Diet?
• How To Spot The Signs That An Anti-Inflammatory Diet Could Improve Your Health

Recent Report Show Anti-Inflammatory Diet Including Extra Virgin Olive Oil Can Improve Overall Health.

Are you feeling tired more often than not? Are you struggling to stay energized throughout the day? If so, perhaps it’s time to consider incorporating an anti-inflammatory diet into your daily routine. According to a recent article in The Manual, the anti-inflammatory diet has recently become one of the most popular ways to improve overall health and well-being – and for good reason!

By cutting out certain foods that can cause inflammation in our bodies, we can reduce pain and discomfort associated with a variety of chronic medical conditions.

In this blog post, we’ll cover what exactly an anti-inflammatory diet is, some common Mediterranean Diet style foods involved with it (such as extra virgin olive oil) as well as why this type of eating is beneficial for you.

What Is Chronic Inflammation And How Can Healthy Fats Like The Best Olive Oil Help?

Chronic inflammation is a term used to describe a long-lasting, low-grade inflammatory response in the body. This response can have serious implications for a person’s overall health and can contribute to the development of a range of health conditions, including heart disease, cancer, and diabetes. Risk factors for chronic inflammation include smoking, stress, obesity, lack of exercise, and exposure to environmental toxins. Diet can also play a significant role in inflammation, with foods like refined carbohydrates, trans fats, and processed meats promoting inflammation in the body, while foods like fruits, vegetables, and healthy fats like extra virgin olive oil can help reduce it. Understanding chronic inflammation and its risk factors can help individuals take steps to improve their health and reduce their risk of developing chronic health conditions.

Where Does Extra Virgin Olive Oil Fit In The Anti-Inflammatory Diet?

The Manual article describes an anti-inflammatory diet as one which focuses on eating foods that help reduce inflammation in the body and avoiding foods that promote inflammation. The diet emphasizes fruits, vegetables, lean protein, whole grains, nuts, seeds, spices, and healthy fats like extra virgin olive oil. 

Foods like refined carbohydrates, fried foods, red and processed meats, and added sugars are restricted as they can trigger inflammation. The principles of the Mediterranean diet and the DASH diet are foundational to the anti-inflammatory diet.

What Are The Health Benefits Of The Anti-Inflammatory Diet?

Here are the key benefits of the anti-inflammatory diet as set out in this great article from The Manual:

• Anti-Inflammatory Diet may reduce the risk of chronic illness

An anti-inflammatory diet rich in fruits, vegetables, and anti-inflammatory fats has been associated with a lower risk of heart disease, diabetes, cancer, and autoimmune disorders. In large population studies, eating patterns like the Mediterranean diet that emphasizes produce, seafood, plant oils, and whole grains show cardiovascular benefits and longevity. The anti-inflammatory properties of these healthy foods could be the driver behind reduced chronic disease risk.

• Anti-Inflammatory Diet Supports gut and immune health

The anti-inflammatory diet includes many prebiotic foods like onions, garlic, bananas, and oats that support healthy gut bacteria. A healthy and diverse gut microbiome helps control inflammation and improves immunity against pathogens. Diets lacking in plant fiber and diversity are linked to higher inflammation and disease risk.

• Anti-Inflammatory Diet may improve arthritis and mental health

Early studies suggest anti-inflammatory diets could benefit mental health conditions like depression and anxiety that are linked to underlying inflammation. 

For individuals with rheumatoid arthritis, closely following an anti-inflammatory diet is associated with reduced symptoms like tender and swollen joints compared to a regular diet. Less inflammation could lessen arthritis flares.

• Anti-Inflammatory Diet Promotes weight loss

Emphasizing produce, lean protein, and whole grains over processed foods can help with losing weight, especially belly fat. Reducing inflammation also helps regulate metabolism, appetite hormones, and blood sugar levels that manage weight. The high fiber and protein content provide satiety as well.

Extra Virgin Olive Oil And Other Foods You Can Eat on the Anti- Inflammatory Diet

Fruits, vegetables, whole grains, healthy proteins, and fats form the foundation of the anti-inflammatory diet, as they are amazing anti-inflammatory foods. Here is more guidance on what to eat.

• Fruits: You can eat all fruits on the anti-inflammatory diet, but focus mainly on berries, citrus fruits, cherries, apples, grapes, mangoes, and pineapples for their high antioxidant content. Have fruits with meals, as snacks, or for dessert.
• Vegetables: Aim for variety, eating different colors of vegetables. Get plenty of leafy greens like spinach, kale, lettuce, and Swiss chard, as well as broccoli, cauliflower, mushrooms, tomatoes, bell peppers, and squash. Fresh, frozen, or steamed veggies are great options.
• Grains: Choose whole grains like oats, brown rice, buckwheat, barley, quinoa, and bulgur wheat instead of refined grains, which are more inflammatory. Use whole grains in cereal, salads, sides, and main dishes.
• Proteins: Incorporate omega-3-rich proteins like salmon, sardines, mackerel, tuna, trout, and herring. Also, eat plant proteins like beans, lentils, chickpeas, tofu, and tempeh. Enjoy eggs, poultry, yogurt, and cheese in moderation. Limit red meat.
• Fats: Use olive oil, avocado oil, walnut oil, and flaxseed oil for cooking and dressings. Eat avocados, nuts, seeds, and nut butters in moderation. Avoid trans and saturated fats.
• Beverages: Drink plenty of water, herbal tea, seltzer or infused water, coffee, and tea in moderation. Limit sugary drinks and juices which are high in sugar. A glass of red wine can provide antioxidants.

What Foods Are Restricted On The Anti-Inflammatory Diet?

These pro-inflammatory foods are restricted on the diet:

• Fried foods: Avoid fried items like French fries, potato chips, donuts, etc., which contain trans and saturated fats that promote inflammation.
• Processed carbs: Swap out white bread, pasta, cereals, pastries, muffins, and crackers for whole-grain options which won’t spike blood sugar.
• Processed meats: Limit processed meats such as bacon, sausage, and pork charcuterie which are high in saturated fats. Opt for leaner poultry, fish, and plant proteins.
• Added sugars: Cut back on refined sugars in soda, candy, baked goods, and other sweets that can cause inflammation and weight gain.
• Trans fats: Avoid trans fats found in some kinds of margarine, packaged foods, and fast food, which drive inflammation. Check labels.
• Excess alcohol: Limit alcohol to one drink per day for women and two for men. Too much alcohol increases inflammation.

How To Spot The Signs That An Anti-Inflammatory Diet Could Improve Your Health

Chronic inflammation is a sneaky adversary in our daily lives. It can cause harm to our bodies, which may often go unnoticed. However, if you know what to look for, it is possible to detect the signs that your body is in need of a healthier diet. The nine signs of chronic inflammation include a lack of energy, allergies, frequent headaches, joint pain, skin irritations, mood changes, digestive problems, weight gain, and a weakened immune system. If you are experiencing any of these symptoms, it may be time to consider an anti-inflammatory diet. This type of eating plan can provide numerous health benefits, including a reduced risk of chronic diseases such as cancer and heart disease. By incorporating anti-inflammatory foods into your diet, you can help decrease inflammation levels in the body and reclaim your vitality.

Rheumatoid arthritis, dementia, depression

According to a recent report in Salon.com, there is mixed evidence for the role of anti-inflammatory diets in rheumatoid arthritis pain management. A recent 2021 systematic review (where researchers carefully group and examine the available evidence on a topic) found eating an anti-inflammatory diet likely leads to significantly lower pain in people with rheumatoid arthritis when compared with other diets.

However, the 12 studies included in the review had a high risk of bias — likely because people knew they were eating healthy foods — so the confidence in the evidence was low.

Inflammation is strongly implicated in the development of neurodegenerative diseases like Alzheimer’s disease and related dementia and evidence suggests anti-inflammatory diets might help to protect the brain.

A 2016 review showed an anti-inflammatory diet may be protective against cognitive impairment and dementia, but that further large randomized controlled trials are needed. A 2021 study followed 1,059 people for three years and observed their diet. They reported those with a greater pro-inflammatory diet had an increased risk of developing dementia.

Inflammation has also been linked with mental health, with people eating a pro-inflammatory diet reporting more symptoms of depression. Diet is the fundamental element of lifestyle approaches to managing anxiety and mental health.

More broadly, a 2021 review paper examined recent research related to anti-inflammatory diets and their effect on reducing inflammation associated with ageing. It found compounds commonly found in anti-inflammatory diets could help alleviate the inflammatory process derived from diseases and unhealthy diets.

Please refer to The Manual article including possible adverse effects here. The Salon.com article referenced above is republished from The Conversation under a Creative Commons license. Read the original article.

Mediterranean Diet Can Reduce Inflammation Related Disease

^{Updated September 19th 2023}

What Is Inflammation And Why Can Extra Virgin Olive Oil Help?

Inflammation is a natural process that plays a vital role in the body’s immune system. When there is an injury, infection, or irritation, inflammation helps to protect the affected area by sending white blood cells to fight off any foreign invaders. While acute inflammation is necessary for healing, chronic inflammation can cause long-term damage to the body and lead to several health issues such as heart disease, cancer, and arthritis. Luckily, there are many anti-inflammatory foods you can incorporate into your diet to help combat chronic inflammation. Eating a balanced diet rich in these foods can help improve your overall health and reduce the risk of inflammation-related diseases.

Contributing to a list of top nine anti-inflammatory foods in SheKnows, nutritionist Mary Sabat, MS, RDN says:

“Inflammation is a natural response by the body’s immune system to injury or infection.”

Mary Sabat, MS, RDN

Acute inflammation actually helps to heal wounds and fight off pathogens. Chronic inflammation, on the other hand, persists over a long period of time and can be harmful, potentially damaging tissue and stopping your organs from functioning properly, registered dietitian Catherine Gervacio of Living.Fit tells SheKnows. Chronic inflammation is ultimately associated with a number of health issues, like heart disease, cancer, diabetes, and autoimmune disorders.

The good news: certain foods can help you fight inflammation, essentially “help[ing] modulate your body’s inflammatory response and reduc[ing] the risk of developing … chronic conditions” related to inflammation, Gervacio says.

So, according to Sabat and Gervacio, just what are the best foods to include in your diet to reduce inflammation?

Extra Virgin Olive Oil

Extra virgin olive oil is known for being rich in monounsaturated fats and containing oleocanthal, an anti-inflammatory compound, Sabat explains. When a recipe calls for cooking oil, this is a healthy one to choose. (Extra virgin olive oil is also a staple in the super-healthy, anti-inflammatory Mediterranean diet.)

Berries

Gervacio says berries, such as blueberries, strawberries, and raspberries, are “on top of my list” when it comes to anti-inflammatory foods. They’re a rich source of potent antioxidants like anthocyanins and quercetin, she explains, with anthocyanins serving to “scavenge free radicals in the body” and quercetin helping to protect cells from oxidative damage that can lead to inflammation. (Note: free radicals are unstable atoms that can damage cells, which leads to illness and aging.)

Berries also contain vitamin C, “a well-known antioxidant that helps neutralize free radicals,” Gervacio says.

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are “are packed with vitamins, minerals, and antioxidants like quercetin and beta-carotene, which have anti-inflammatory effects,” Sabat says. They’re also high in fiber, which helps keep your gut microbiome healthy, and “a balanced gut microbiome is associated with reduced inflammation,” Gervacio explains.

Green Tea

“Green tea is considered a good anti-inflammatory food due to its rich content of bioactive compounds, particularly catechins, which have been studied for their anti-inflammatory effects,” Gervacio says. She explains that the most abundant catechin in green tea, Epigallocatechin gallate (EGCG), works to inhibit certain enzymes and pathways that are involved in inflammation.

Nuts and Seeds

Craving an anti-inflammatory snack? Grab a handful of mixed nuts and seeds like almonds, walnuts, flax seeds, and chia seeds, says Sabat. They’re “excellent sources of healthy fats, fiber, and antioxidants,” helping reduce inflammation and improve your health overall.

Turmeric

Need a little spice in your life? Turmeric contains curcumin, which Sabat describes as a “potent anti-inflammatory compound.” Curcumin, she explains, “has been shown to reduce inflammation and may help alleviate symptoms of inflammatory conditions like arthritis.”

Ginger

Ginger is known for having many health benefits, from easing nausea and cramps to improving digestion, so no surprise that this do-it-all food can also help ease inflammation. “Ginger has gingerol, a bioactive compound with anti-inflammatory and antioxidant properties,” Sabat confirms. She recommends adding it to dishes or consuming it as ginger tea to help with inflammation.

Garlic

Garlic doesn’t just taste great — it can also help fight inflammation thanks to its sulfur compounds with anti-inflammatory properties, Sabat explains.

Whole Grains

Swap your white bread for whole wheat, brown rice, quinoa and old-fashioned oats. These foods are high in fiber and antioxidants, says Sabat, which can help lower inflammation levels in your body.

How to Combat Inflammation in the Body

Maintaining a healthy diet is a key aspect of keeping your inflammation low, but your whole lifestyle plays a part in it as well, Gervacio says. She recommends exercising regularly as another way to help avoid harmful levels of inflammation. And of course, while there’s a lot you can do on your own to avoid and lower chronic inflammation, make sure to talk to a doctor if the problem becomes persistent and doesn’t improve.

Inflammation And Chronic Disease

Inflammation is a key factor in many chronic diseases, including heart disease, arthritis, and diabetes. The Mediterranean diet has been shown to reduce inflammation, and as a result, may help to lower disease risk. The Mediterranean diet is rich in fruits, vegetables, whole grains, and healthy fats. These nutrients are known to have anti-inflammatory properties. In addition, the Mediterranean diet limits red meat and processed foods, which are major sources of inflammation.

The Importance Of A Healthy Diet

From the earliest days of the COVID pandemic, evidence emerged to suggest a link between obesity and increased risk from COVID-19.  Researchers were united at an early stage in the understanding that obesity (and advanced age) appeared to reduce the body’s ability to fight infection such as COVID-19.  This has prompted many of us to take a long hard look at our dietary choices and consider adjusting our eating patterns to follow diets such as the Mediterranean Diet, which focus on a combination of fruit, vegetables, whole grains, fish and healthy fats, such as the best olive oil – known to help followers maintain a healthy body mass index (BMI).

But what do we know about inflammation, how it is linked to our immune system and what nutritional choices we can make to help us fight off infection?

According to a report this month in Scientific American, the Mediterranean Diet ‘provides people with a host of protective compounds, including omega- 3s and polyphenols, plant-based compounds with antioxidant properties.’

What Is Inflammation And How Can Polyphenols Help?

Inflammation is a critical response to potential danger signals and damage in organs in our body. In diseases such as rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease and others, the immune system turns against the bodies’ organs. These painful and, in some cases, progressively debilitating conditions can take a toll on people’s quality of life and create both societal and economic burdens.

But there are choices we can make regarding our diet and lifestyle that can help prevent and manage these associated diseases. A lot of these involve increasing our intake of antioxidant compounds called polyphenols – which are present in abundance in foods such as high quality extra virgin olive oil.

The inflammatory process in the body serves an important function in the control and repair of injury. Commonly referred to as the inflammatory cascade, or simply inflammation, it can take two basic forms, acute and chronic. Acute inflammation, part of the immune response, is the body’s immediate response to injury or assault due to physical trauma, infection, stress, or a combination of all three. Acute inflammation helps to prevent further injury and facilitates the healing and recovery process.

When inflammation becomes self-perpetuating however, it can result in chronic or long-term inflammation. This is known as chronic inflammation, and lasts beyond the actual injury, sometimes for months or even years. It can become a problem itself and require medical intervention to control or stop further inflammation-mediated damage.

Inflammation And Diet: Where Does Extra Virgin Olive Oil Fit In?

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 polyphenols.

 Extra Virgin Olive Oil: Part Of An Anti-Inflammatory Diet

 To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils like extra virgin olive oil.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

Anti-Inflammatory Benefits of Extra Virgin Olive Oil

 Phenols and polyphenols serve as the core substances that give Extra Virgin Olive Oil its unique anti-inflammatory properties. Researchers have determined that small amounts of Extra Virgin Olive Oil, as low as one tablespoon per day, can lower inflammatory signalling in our body, including levels of interleukin-6 (IL-6) and tumour necrosis factor alpha (TNF-alpha).

Interestingly, in Mediterranean-type diets that include daily intake of Extra Virgin Olive Oil, not only is there less production of signalling molecules like TNF-alpha, but there is also less activity by the cell receptors for these pro-inflammatory molecules. (This decreased receptor activity has been shown for tumour necrosis factor receptor 60 (TNFR 60) and tumour necrosis factor receptor 80 (TNFR 80). Levels of C-reactive protein (CRP) have also been show to decrease with daily intake of Extra Virgin Olive Oil.

In addition, scientists have shown that individuals who regularly consume Olive Oil have reduced activity of their pro-inflammatory cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2) enzymes, as well as reduced levels of related molecules including thromboxane B2 and leukotriene B4. Two molecules that are known to increase during inflammatory disease processes, vascular cell adhesion molecule-1 (VCAM-1) and intercellular adhesion molecule 1 (ICAM-1), have also been shown to decrease in amount following intake of Extra Virgin Olive Oil.

In this anti-inflammatory context, it is also worth noting that oxidative stress, a process that often parallels the process of chronic inflammation, is reduced by regular consumption of Extra Virgin Olive Oil. One common blood marker used to monitor oxidative stress is the formation of substances called F2-isoprostanes, and studies have shown 10-15% lower levels of this blood marker following Extra Virgin Olive Oil intake.

Importantly, the anti-inflammatory benefits of Extra Virgin Olive Oil do not depend on large levels of intake. In most studies, these benefits become statistically significant with as little as one tablespoon of Extra Virgin Olive Oil per day.

The anti-inflammatory benefits of Extra Virgin Olive Oil also appear to increase with daily intake above this level. An average daily Extra Virgin Olive Oil amount of 2 tablespoons per day is enough to provide strong anti-inflammatory benefits.

Why The Best Olive Oil – Extra Virgin Olive Oil Can Reduce Some Of Most Common Diseases Associated With Inflammation.

^{Updated February 1st 2022}

SUMMARY:

• Extra virgin olive oil has been demonstrated to have anti-inflamatory properties
• This is due to the presence of polyphenols in extra virgin olive oil
• Polyphenol Oleuropean Aglycone is a key anti-inflamatory polyphenol in extra virgin olive oil
• Oleuropean Aglycone is present in Morocco Gold extra virgin olive oil
• The anti-inflammatory health benefits can be achieved with as little as one tablespoon of extra virgin olive oil per day.

CONTENTS:

• Extra Virgin Olive Oil & Inflammation
• Extra Virgin Olive Oil As An Anti-inflammatory
• Health Benefits Of Polyphenol Oleuropein In Extra Virgin Olive Oil
• Polyphenols And Long Covid Symptoms
• Polyphenols in Morocco Gold Extra Virgin Olive Oil
• Morocco Gold Extra Virgin Olive Oil, Cytokines and Covid- 19
• Always Read The Label On Your Extra Virgin Olive Oil Carefully

Extra Virgin Olive Oil & Inflammation

One of the best extra virgin olive oils in the cupboard is extra virgin olive oil, a health-promoting liquid gold that adds flavour, nutrition and wellbeing to your everyday cooking. It has long been known for its anti-inflammatory properties as well as its ability to reduce the risk of common diseases associated with inflammation.

This health benefit can be attributed to extra virgin olive oil’s high levels of polyphenols, which are naturally occurring antioxidants found in extra virgin olives. These polyphenols combat free radicals responsible for many internal physiological processes linked to chronic diseases such as diabetes and heart disease.

Additional research suggests extra virgin olive oil’s fatty acid content may support colon and gut health, making it even more sought after as beneficial dietary supplement.

When it comes to selecting extra virgin olive oil, know what you are looking for; make sure that it is 100% pure extra-virgin grade, since anything less might not offer the same health benefits due to added or reduced quality ingredients or intensifying manufacturing methods used. All these features make extra virgin olive oil an ideal choice for those seeking an anti-inflammatory food source that delivers within when added to your daily diet plan.

Extra Virgin Olive Oil As An Anti-inflammatory

The anti-inflammatory properties of extra virgin olive oil have been proven to reduce inflammation and a range of debilitating diseases associated with it.  These include heart disease, diabetes, arthritis, cancer, Alzheimer’s and Crohn’s disease.

The best extra virgin olive oils such as Morocco Gold are a rich source of Polyphenols – compounds with a range of health-boosting powers including antioxidants and anti-inflammatory properties.

Importantly, the anti-inflammatory benefits of extra virgin olive oil do not depend on large levels of intake. In most studies, these benefits become statistically significant with as little as one tablespoon of extra virgin olive oil per day.

There are a number of different types of polyphenols in Extra Virgin olive oil, including oleuropein, tyrosol, hydroxytyrosol, oleocanthal and oleacein.  

Oleuropein is a natural phenolic compound found in olive leaves and green olives, including the olive’s skin and flesh, from which olive oil is transferred. It causes the bitter taste in extra virgin olive oil.

Health Benefits Of Polyphenol Oleuropein In Extra Virgin Olive Oil

Oleuropein health benefits include anti-oxidant and natural anti-inflammatory activity, low blood glucose values and free radicals removal. In addition, oleuropein has been linked to cardioprotective and neuroprotective activity.

Oleuropein belongs to a group of coumarin derivative called secoiridoids. It was found to be effective against various strains of bacteria, viruses, fungi and also moulds or even parasites. Oral treatment with oleuropein results in a decreased number of blood vessels proving strong anti-angiogenic properties. Phenolic compounds (oleuropein, protocatechuic acid) in extra virgin olive oil have also been shown to inhibit macrophage-mediated LDL oxidation. Leaf and olive fruit extracts containing oleuropein protect insulin-producing β-cell line (INS-1) against the deleterious effect of cytokines.

The concentration of Oleuropein aglycone in this year’s harvest of Morocco Gold Extra Virgin Olive Oil is 71 mg/kg. OA is derived from the de-glycosylation of oleuropein that exists in the leaves and stones of the olive fruit during the maturation period and is obtained during the pressing of the olives.

Inflammation is a complex immune response to pathogens, damaged cells, or irritants, and enables during infection or injury. Pain from inflammation is something most people experience at some point in their lives and a common daily occurrence for many people with arthritis. OA plays an anti-inflammatory role during chronic inflammation and improves tissue damage associated with collagen-induced arthritis.

In addition, OA may be responsible for inhibiting cyclooxygenase (COX) enzymes. COX is an enzyme that forms prostanoids, prostaglandins, prostacyclins, and thromboxanes, which are all contributors to the inflammatory response. Therefore, OA can play an effective role in anti-inflammatory activities.

Source: www.sciencedirect.com

Polyphenols And Long Covid Symptoms

Patients suffering from the symptoms of Long Covid are involved in a new trial of a supplement made from polyphenols from olives and flavonoids from oranges. The clinical trial, which is being conducted by the Regional University of Malaga, will explore how polyphenols – present in extra virgin olive oil – could alleviate the symptoms of Long Covid – due to their antioxidant and anti-inflammatory properties.

According to a report in Olive Oil Times, the Endothelyx 45 supplement will be given to patients who have passed the acute phase of the disease but continue to struggle with symptoms such as chronic fatigue, joint pain and memory loss.

Polyphenols in Morocco Gold Extra Virgin Olive Oil

As reported, the research aims to study the effects of the supplement on endothelial cells, which are found in the inner lining of the arteries and play a key role in cardiovascular health.

Emerging scientific knowledge research suggests that Covid-19 attacks the body by causing inflammation and oxidative stress in the endothelial cells.  Polyphenols – which are powerful compounds present in high numbers in quality extra virgin olive oils such as Morocco Gold – act as an antioxidant, minimizing free radicals in the body. Antioxidants affect the human health in various way from improving body functions and digestion to skincare. Antioxidants can also fight off cell damage in the body, enhancing the body’s capability to fight off any diseases.

These polyphenols have been linked with helping to prevent the development of several diseases including cancer, cardiovascular disease, and neurodegenerative diseases.

The Olive Oil Times also reports a separate trial being carried out by the University Hospital of Jaén, in which another food supplement containing polyphenols from olives is being administered to patients with mild or moderate Covid-19 symptoms to study its efficacy in preventing the illness from progressing to the acute stages.

Morocco Gold Extra Virgin Olive Oil, Cytokines and Covid- 19

As reported in the Olive Oil Times , extra virgin olive oil has been shown to reduce levels of cytokine in the body, which in turn can reduce both the symptoms associated with COVID-19 and their severity. Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses.

Although cytokines are an important component of our immune system, too many of these can lead to what is known as a ‘cytokine storm’.  This is essentially an overreaction of our immune system which can have a seriously detrimental impact on COVID-19 sufferers and, in some cases, lead to fatality. This is because cytokine storms reduce the amount of oxygen circulating in our blood, causing fluid build-up in the lungs and lead to life-threatening breathing difficulties.

What Other Foods Have Anti-inflammatory Properties Like Extra Virgin Olive Oil?

According to a 2015 research report, one of the most important considerations for enjoying the benefits of an anti-inflammatory diet is in reducing your intake of pro-inflammatory omega-6 fatty acids  (which are found in many vegetable oils) while increasing your intake of anti-inflammatory omega- 3 fatty acids (Found in oily fish, seeds and extra virgin olive oil).

Here is a list from Harvard Health of foods to prioritize and some to limit to reduce the potential inflammatory effect on your body:

Foods that cause inflammation

1. Refined Carbohydrates, such as white bread and pastries
2. French Fries and other fried food
3. Soda, and other sugar-sweetened beverages
4. Red meat and processed meat
5. Margarine and lard

Anti-Inflammatory Foods

1. Extra Virgin Olive Oil
2. Tomatoes
3. Green Leafy Vegetables, such as spinach, kale
4. Nuts, like almonds and walnuts
5. Fatty fish, like salmon, mackerel, tuna and sardines
6. Fruits, such as strawberries, blueberries, cherries and oranges

“Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

“Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says, adding:

 “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.”

Always Read The Label On Your Extra Virgin Olive Oil Carefully

So, be careful when you are choosing your olive oil.  The label is a hallmark of the quality and grade of any reputable extra virgin olive oil.  Our aim to re-establish consumer trust and confidence in extra virgin olive oil as ‘the original superfood’ through setting a new standard for authenticity, traceability and the guarantee of extra virgin olive oil quality with the information included on our labelling.  In particular, we include the results of our annual harvest analysis on each and every bottle of Morocco Gold extra virgin olive oil so our customers can see at a glance the quality of our oil.