Health Benefits

How The Best Extra Virgin Olive Oil Can Help Your Hair And Skin

^{Updated 11th November 2024}

Celebrate Five Years Of Healthier Hair With Morocco Gold Olive Oil

With the holiday season and the parties it brings getting closer all the time, would you like to have hair that shines bright too thanks to the wonders of extra virgin olive oil?

With a world saturated with chemical-laden products, a return to natural solutions is appealing—for good reason. Extra virgin olive oil, celebrated for centuries as a health elixir, is making waves as a wonder ingredient for hair care. This blog will explore five compelling reasons why incorporating this golden oil into your hair routine could be the game-changer you need this year.

Morocco Gold, a leading brand in premium extra virgin olive oil, marks its fifth anniversary by promoting healthier lifestyle choices, including hair care. Known for its rich nutrients and purity, Morocco Gold has become synonymous with quality. Olive oil isn’t just for salads or drizzling over pasta; its benefits extend far beyond the kitchen, reaching into the realm of beauty and wellness.

Not only is extra virgin olive oil an excellent conditioner for hair, but it can also provide unbeatable hydration to keep your locks looking their best. So why not give your hair the love it deserves? Try incorporating extra virgin olive oil into your haircare routine and experience the benefits for yourself!

According to a recent article in Glam.com, there are four key ways that extra virgin olive oil can contribute to healthier looking and feeling hair.These are;

Extra Virgin Olive Oil Masks May Hydrate Dry Hair

Olive oil, with its abundance of omega-3 fatty acids, has the potential to lock in moisture and prevent your hair from drying out. While further scientific research is needed, insiders reveal that the emollients oleic acid and squalene found in olive oil have shown promising hydrating effects for both hair and skin.

Olive oil can actually penetrate your hair shaft rather than just sitting on top. This makes it a fantastic moisturizer, especially for those with thick or curly hair. For an added dose of hydration, simply combine ¼ cup of olive oil with ½ of your daily conditioner. Apply the mixture to dry hair, taking care to avoid the roots. Work it into sections of your hair and let it soak for 15 minutes before rinsing with warm water. Your hair will thank you!

Extra Virgin Olive Oil Can Protect Your Hair From Environmental Stressors

The antioxidants found in high-quality extra virgin olive oil, like Morocco Gold, help protect your hair from environmental damage. Pollution, UV rays, and harsh weather conditions can weaken hair over time. Antioxidants neutralize free radicals, which are harmful molecules that can cause oxidative stress.

Incorporating olive oil into your hair routine acts as a shield against these aggressors. By using a few drops as a leave-in treatment, you’re not only adding shine but also fortifying your hair against daily wear and tear. This is especially useful for those living in urban areas where pollution levels are high.

Did you know olive oil contains vitamins E and K, which function as antioxidants that protect your hair from oxidative stress? This stress can lead to the breakdown of cells and tissues, similar to oleic acid. By using olive oil on your hair, you can reduce free radicals that cause stress and hair fallout. Additionally, a study from 2009 found that oxidative stress can result in hair loss or premature aging of your hair. If you have thinning hair, applying olive oil can help prevent breakage caused by brushing or blow-drying.

Extra Virgin Olive Oil Can Be Used As A Natural Conditioner

Extra virgin olive oil is rich in Omega-3 fatty acids, which are crucial for hair hydration and conditioning. Applying a small amount to your scalp and hair can help lock in moisture, leaving it soft and shiny. Many commercial conditioners contain synthetic oils that merely coat the hair, but olive oil penetrates deeply to nourish from within.

Using it regularly can prevent split ends and breakage. A weekly hair mask made with olive oil can deliver intense hydration, particularly beneficial during the dry winter months. For those accustomed to styling tools, olive oil offers protection against the drying effects of heat.

Give your thirsty hair the hydration it needs with a natural, no-fuss solution – olive oil. With its minimal odour and all-natural composition, olive oil is the perfect leave-in conditioner. Simply apply extra-virgin olive oil to damp hair to lock in moisture and keep your locks hydrated throughout the day. This is especially important during dry months when hair tends to become brittle.

Not only does olive oil nourish and moisturize, but it also prevents those pesky flyaways and static electricity that often come with winter. For those with dry hair, focusing the application of olive oil on the ends will work wonders.

Keep in mind, though, that you should avoid applying olive oil too close to your scalp to prevent a greasy appearance and potential dandruff. Those prone to acne should also steer clear of using EVOO as a leave-in conditioner, as it may cause breakouts along the hairline, chest, back, or neck area.

Lastly, remember not to heat-style your hair after applying extra virgin olive oil, as it has a smoke point of 350 to 410 degrees Fahrenheit. We all want our hair to look fabulous, but let’s avoid setting it on fire with curling or flat irons.

How Extra Virgin Olive Oil Enhances Hair Growth

While genetics play a significant role in hair growth, using olive oil can encourage speedier results. Its ability to nourish and protect helps create an optimal environment for hair to grow. The combination of Omega-3 fatty acids, antioxidants, and vitamins works synergistically to support robust hair health.

Applying olive oil as a hair mask or hot oil treatment can stimulate growth from the roots, adding volume and thickness. This is an excellent solution for anyone looking to enhance their natural hair growth efforts.

Why Choose Olive Oil Over Commercial Products

In comparison to commercial hair care products laden with chemicals, olive oil stands out for its purity and effectiveness. It doesn’t strip the hair of its natural oils and is free from harmful additives. Many products promise instant results but can ultimately lead to more damage.

Switching to natural options like olive oil aligns with a growing trend towards holistic, sustainable living. Not only does it contribute to hair health, but it’s also environmentally friendly and cruelty-free.

Olive Oil For Skin: The Science

Vitamin E, abundant in extra virgin olive oil, contributes to repairing damaged hair follicles. This vitamin enhances the elasticity and strength of hair, reducing the likelihood of damage as you style or color it. Its healing properties can help rejuvenate brittle or chemically treated hair.

By consistently using olive oil, you may notice a reduction in hair loss and thinning. Vitamin E helps to repair and build tissue, which can support the health of your hair follicles. Consider olive oil as part of your post-shampoo routine to boost shine and manageability.

Extra Virgin olive oil has been used a natural skin moisturizer and protector for centuries. The olive oil skin benefits are due to its high content of oleic acid, a monounsaturated fatty acid that helps to keep skin smooth and hydrated. Virgin olive oil is also rich in antioxidants, which can help to protect the skin from damage caused by free radicals. In addition, olive oil has anti-inflammatory properties that can help to soothe irritated skin. When applied to the skin, olive oil can help to reduce the appearance of wrinkles and fine lines. It can also be used to help treat dry scalp and dandruff. To reap the benefits of olive oil for skin, be sure to do the following:

1. Choose an extra virgin olive oil that has been cold-pressed and has not been exposed to heat or light.
2. Store the olive oil in a dark glass bottle in a cool, dark place.
3. Apply the olive oil to your skin as needed. You can also add a few drops of olive oil to your bath water for a relaxing, soothing experience.

As well as being packed with health boosting antioxidants – called polyphenols – the best olive oils have been linked with a reduction in inflammation and reduced risk of many diseases from heart disease to cancer. Morocco Gold is one of the highest quality, cold pressed, single sourced extra virgin olive oils you can buy.  And, you can use it in your beauty routine too!

Extra virgin olive oil is a natural choice for both skin and hair care. Extra virgin olive oil is non- comedogenic, meaning it won’t clog pores. This makes it an ideal choice for those with acne-prone skin. Extra virgin olive oil can be used as a natural moisturizer for both skin and hair. The oil helps to lock in moisture, keeping hair hydrated and preventing split ends. It can also be used as a natural makeup remover, gently removing impurities without stripping away natural oils. For best results, look for extra virgin olive oil that is cold-pressed and has a dark green color. This indicates that the oil is of high quality and has been minimally processed.

The best extra virgin olive oils are packed with vitamins, minerals and natural fatty acids. It can even be used on sensitive skin. Olive oil is a potent natural ingredient in anti-aging skin care beauty products. Due to the high levels of polyphenols (or antioxidants) it contains, it prevents skin aging and occurrence of wrinkles and fine lines on the skin. In nutshell it can guard, nourish and rejuvenate your skin.

Conclusion

Extra virgin olive oil is more than a culinary staple; it’s a powerhouse for enhancing hair health. From conditioning to protecting against environmental stressors, its multifaceted benefits make it a must-have for hair care enthusiasts and health-conscious individuals alike.

Ready to experience the magic of olive oil for yourself this festive season? Start by incorporating it into your regular hair care routine and watch your hair transform. For more guidance, consider consulting beauty professionals who can tailor olive oil treatments to your specific needs.

Olive Oil Fuelled Mediterranean Diet Still Most Popular Diet Five Years On

Five Ways You Can Use Olive Oil In Your Daily Routine

New Report Links Olive Oil Fuelled Mediterranean Lifestyle With Mental Calm

Findings Back Benefits Of Polyphenol-Rich Olive Oil On Skin

Summary

• Polyphenols in extra virgin olive oil can reduce skin aging according to a new study
• Oleacein and oleocanthal can reduce wrinkle intensity by up to 23%
• Vitamins E and K, abundant in quality extra virgin olive oil like Morocco Gold, further enhance its skincare benefits.

Contents

1. Extra Virgin Olive Oil Polyphenols Can Reduce Skin Aging – New Study Claims
2. Olive Oil Polyphenols Can Reduce Wrinkle Intensity By 23%
3. Understanding the Science Behind Olive Oil’s Benefits
4. How to Choose the Best Extra Virgin Olive Oil for Skincare
5. Integrating Olive Oil into Your Skincare Routine

Extra Virgin Olive Oil Polyphenols Can Reduce Skin Aging – New Study Claims

A new study, published in the scientific journal Medicina, claims to polyphenols common to extra virgin olive oil can reduce some of the most visible signs of aging in older adults.

The research, also reported in Olive Oil Times, shows that two polyphenols in extra virgin olive oil –  oleacein and oleocanthal may significantly mitigate the effects of skin aging.

According to the Olive Oil Times:

While extra virgin olive oil contains dozens of phenols, the researchers focused on these two compounds due to their promising effects on skin health, especially in treating non-melanoma skin cancers and promoting wound healing.

Additionally, these two phenols are recognized for their potent anti-inflammatory properties, as supported by a growing number of studies.

Olive Oil Polyphenols Can Reduce Wrinkle Intensity By 23%

One of the most striking findings from the recent study is the impact of olive oil polyphenols on wrinkle intensity. According to the research, regular use of extra virgin olive oil can reduce the depth and number of wrinkles by up to 23%. This significant decrease is attributed to the high concentration of polyphenols, which combat oxidative stress and promote skin renewal.

The antioxidants in olive oil work tirelessly to repair damaged skin cells, resulting in a smoother, more even complexion. By targeting the root causes of aging, such as environmental pollutants and UV exposure, olive oil provides comprehensive protection against the elements that accelerate skin aging. Its ability to penetrate deeply into the skin ensures that these benefits are not just superficial but also long-lasting.

The study applied both compounds in a skincare solution to 55 women and 15 men over one month. The participants were divided into subgroups based on age and skin morphotypes.

In randomized, single-blind studies, a common clinical trial method, only the researchers know which treatment is given to the participants.

At the beginning of the study, detailed data were collected on the participants, including their age, weight, height, skin phototype, medical history, medication use and smoking and alcohol habits.

Participants were instructed to apply a one percent serum containing oleocanthal and oleacein twice daily for 30 days. Skin data were collected at the start of the study, after 15 days, and at the end of the month.

The researchers used the VISIA Skin Analysis System, a widely used platform for assessing skin treatments, to evaluate the improvement in skin aging. This system captures information such as total wrinkle area and wrinkle intensity.

Deep and superficial wrinkles were assessed at the study’s start, mid-point and conclusion.

The results revealed an average 23 percent reduction in wrinkle count across all participants.

Both men and women showed cumulative effects from the serum, with researchers observing that the treatment’s efficacy increased throughout the study.

According to the study authors, the effectiveness of the two compounds “aligns with broader research on the skin health benefits of polyphenols, including their ability to penetrate epidermal barriers and interact with cellular receptors.”

“Polyphenols have been observed to improve the structural organization of the dermis, which is crucial for its barrier function, and to increase dermal thickness and hydration levels, which are essential for maintaining healthy, well-functioning skin,” the researchers added.

However, men and women experienced different outcomes.

Specifically, younger men aged 20 to 44 saw a 52 percent reduction in wrinkles, while older men had a 47 percent reduction.

For women aged 45 to 79, wrinkle count decreased by 34 percent, while younger women experienced a 26 percent reduction.

“Our study demonstrates that oleocanthal and oleacein significantly reduce wrinkle count in both men and women, especially in those aged 45 through 79,” the authors wrote.

They further noted some limitations, including the short duration of the trial, the lack of long-term follow-up and the absence of a placebo control group.

“The data collected at three distinct time intervals show a consistent trend of wrinkle reduction. However, the overall findings support the use of extra virgin olive oil-derived polyphenols in anti-aging skincare formulations,” they wrote, suggesting the need for more extensive and detailed studies.

Understanding the Science Behind Olive Oil’s Benefits

The anti-aging effects of olive oil are deeply rooted in its unique chemical makeup. Rich in fatty acids, vitamins, and antioxidants, olive oil offers a multifaceted approach to skincare. Its high content of oleic acid, a monounsaturated fat, helps to lock in moisture, keeping the skin supple and hydrated. This essential nutrient forms a protective barrier on the skin’s surface, shielding it from environmental aggressors.

Vitamins E and K, abundant in olive oil, further enhance its skincare benefits. Vitamin E is renowned for its ability to repair and protect the skin, while Vitamin K plays a crucial role in reducing dark circles and promoting an even skin tone. Together, these vitamins work in harmony with polyphenols to deliver comprehensive skin support, addressing multiple signs of aging simultaneously.

The potency of olive oil is not just anecdotal; extensive research supports its efficacy. Studies have consistently demonstrated its ability to improve skin elasticity, reduce inflammation, and support cellular regeneration. By understanding the science behind olive oil’s benefits, we can better appreciate its role in enhancing skin health and vitality.

How to Choose the Best Extra Virgin Olive Oil for Skincare

When selecting olive oil for skincare purposes, it’s important to choose high-quality options to maximize its benefits. Look for extra virgin olive oil, as it is the least processed form and retains the highest levels of nutrients. Cold-pressed varieties are particularly desirable, as they are produced without heat, preserving the integrity of the oil.

Consider the source of the olive oil as well. Brands that prioritize sustainable and organic farming practices are likely to offer purer and more effective products. Reading labels and researching brands can help you make informed decisions when adding olive oil to your skincare repertoire.

Additionally, it’s advisable to conduct a patch test before applying olive oil to your face, especially if you have sensitive skin. While olive oil is generally well-tolerated, individual reactions can vary. Starting with a small area allows you to gauge your skin’s response and ensure a positive experience.

Integrating Olive Oil into Your Skincare Routine

Incorporating olive oil into your skincare routine is both simple and rewarding. Start by using it as a natural moisturizer; apply a few drops to your face and neck after cleansing to seal in hydration. For best results, use it in the evening so it can work its magic overnight.

Olive oil also makes an excellent makeup remover. Its emollient properties dissolve makeup effortlessly, leaving the skin clean and nourished. Simply dab a small amount onto a cotton pad and gently wipe away makeup, including stubborn mascara and eyeliner.

For a deeper treatment, consider creating a homemade face mask with olive oil. Combine it with ingredients like avocado or oatmeal for an indulgent, skin-loving treat. This DIY approach allows you to customize the mask to your skin’s needs, providing targeted care and rejuvenation.

When To Eat The Best Anti-Inflammatory Foods Like Extra Virgin Olive Oil

Discover the Best Time to Enjoy Extra Virgin Olive Oil For Health Benefits

Extra virgin olive oil is celebrated for its numerous health benefits, but did you know the timing of when you consume it can significantly impact its effectiveness? For health enthusiasts, nutrition seekers, and foodies alike, understanding the optimal time to enjoy your extra virgin olive oil can unlock its full potential. This blog will explore why timing matters when consuming extra virgin olive oil, focusing on its benefits when consumed first thing in the morning and its potent anti-inflammatory properties.

It is widely accepted that what we eat can have a direct impact on our health.

And when it comes to arthritis the main goal is to reduce inflammation. According to one expert, a certain type of cooking oil can do just that.

Speaking to Express.co.uk, Sas Parsad – founder of The Gut Co – said: “Olive oil, especially extra virgin olive oil as it is the least processed form of olive oil, is fantastic at reducing inflammation.”

He said eating it at a certain time of day can maximize its benefits. “It’s best to consume it in the morning, as this way it is more easily absorbed by the bacteria in the gut,” he explained.

“15 milliliters is enough, and adding a squeeze of lemon can make it tastier, while your body can also enjoy the health benefits of lemon juice.”

Mr. Parsad recommended some other foods to help with the condition. He explained: “Joint pain is usually a symptom of inflammation in the body, so to limit this, you need to eat foods that reduce inflammation.”

“Omega-3 fatty acids reduce inflammatory proteins in the body, as well as improve brain function and lower the risk of heart disease, diabetes and other chronic diseases.

Omega-3 can be found in many cold-water fish such as tuna, salmon and sardines, nuts and seeds, or you can take a daily supplement. The antioxidants found in colorful fruits can also do wonders for the inflammation that causes joint pain.” 

The Importance of Timing in Consuming Extra Virgin Olive Oil

Timing plays a crucial role in maximizing the benefits of extra virgin olive oil. While many people incorporate this healthy oil into their diets, few consider the impact of consuming it at different times of the day. By tailoring the time you consume extra virgin olive oil, you can enhance its health benefits and integrate it more effectively into your wellness routine.

Whether you’re a fitness enthusiast or simply seeking to lead a healthier lifestyle, being mindful of timing can help you align your nutritional intake with your body’s needs. This approach can make a significant difference in how your body absorbs and utilizes the beneficial compounds found in extra virgin olive oil.

Taking extra virgin olive oil at specific times can also complement other dietary and exercise practices. By doing so, you can create a harmonious balance that supports your overall health goals. This strategic approach to consumption helps ensure you’re getting the most out of the oil’s nutritional profile, leading to better health outcomes.

Why Extra Virgin Olive Oil First Thing in the Morning Can Maximize Its Benefits

Starting your day with extra virgin olive oil can set the tone for a healthier lifestyle. Consuming it on an empty stomach allows your body to absorb its nutrients more effectively. This practice can lead to better digestion, improved nutrient absorption, and enhanced metabolism, providing a solid foundation for your daily activities.

There are several reasons why incorporating extra virgin olive oil into your morning routine can be beneficial. For starters, it can help kickstart your metabolism, providing an energy boost that can fuel your day. Additionally, starting your day with this healthy oil can promote a feeling of satiety, reducing the likelihood of unnecessary snacking throughout the morning.

For those who prioritize gut health, consuming extra virgin olive oil in the morning can help maintain a healthy digestive system. The oil’s natural compounds can soothe the stomach lining, promoting a healthy gut environment. This practice can contribute to overall digestive wellness, making it an excellent addition to your morning routine.

The Anti-inflammatory Properties of Extra Virgin Olive Oil Can Start Your Day Well

Extra virgin olive oil is rich in anti-inflammatory properties, making it an excellent addition to your morning regimen. Its primary compound, oleocanthal, has been shown to have similar effects to anti-inflammatory medications, making it a natural way to combat inflammation. Starting your day with this oil can help reduce inflammation, promoting overall wellness.

Incorporating extra virgin olive oil into your morning routine can offer long-term health benefits. By consistently reducing inflammation, you can lower your risk of chronic diseases, such as heart disease and arthritis. This proactive approach to health can contribute to a higher quality of life, empowering you to lead an active and fulfilling lifestyle.

Beyond its physical benefits, the anti-inflammatory properties of extra virgin olive oil can also positively impact mental health. Chronic inflammation has been linked to mood disorders and cognitive decline, so reducing inflammation can support emotional well-being. By starting your day with this powerhouse oil, you can enjoy both physical and mental health benefits.

How Polyphenol-Rich Extra Virgin Olive Oil Can Help Manage Pain And Inflammation

^{Updated September 13th 2024}

Tackle Inflammation Pain With Olive Oil During National Pain Awareness Month

National Pain Awareness Month is an ideal time to explore natural remedies – such as extra virgin olive oil – that can help alleviate pain caused by inflammation. This blog will offer valuable insights into how extra virgin olive oil can combat inflammation and reduce pain. You’ll learn about the science behind its benefits, how to incorporate it into your diet, and practical tips to make the most of this natural wonder.

Virgin olive oil is a natural and effective way to manage pain and inflammation. The oil is rich in antioxidants and certain compounds that help to reduce swelling. It also has analgesic properties, which can help to soothe pain. What’s more, virgin olive oil is easily absorbed by the skin, making it an ideal treatment for localized pain and inflammation.

As September is National Pain Awareness Month, we thought it was a great opportunity to remind you of how extra virgin olive oil can be used to combat inflammation.

Extra Virgin Olive Oil: A Natural Pain Relief

Extra virgin olive oil (EVOO) is much more than a cooking staple; it’s a powerhouse of health benefits. Unlike refined oils, Extra virgin olive oil is extracted from olives using a mechanical process without heat or chemicals, preserving its potent antioxidants and anti-inflammatory properties. Regular consumption of EVOO can lead to significant reductions in inflammation, making it a natural choice for those seeking pain relief.

To Use olive oil for pain relief, simply massage a small amount into the affected area. Repeat as needed for relief. You can also add a few drops of essential oils to the olive oil for extra pain-fighting power. Peppermint oil, for example, is known for its ability to relieve headaches. Lavender oil is another good option for pain management, as it has both analgesic and anti-inflammatory effects.

Benefits Of Extra Virgin Olive Oil And Oleocanthal For Arthritis

Understanding Oleocanthal

One of the key components responsible for the anti-inflammatory effects of Extra Virgin Olive Oil is oleocanthal. This phenolic compound mimics the action of ibuprofen, a common over-the-counter pain reliever, by inhibiting the same inflammatory enzymes. Research has shown that oleocanthal is effective in reducing inflammatory markers and providing relief from chronic pain conditions.

Science-Backed Benefits

Studies have demonstrated that EVOO can reduce levels of C-reactive protein (CRP), a marker associated with inflammation. Additionally, it has been found to lower oxidative stress, which is closely linked to inflammatory processes in the body. Incorporating EVOO into your diet can thus provide both immediate and long-term benefits in managing pain and promoting overall health.

Benefits of Extra Virgin Olive Oil and Oleocanthal for Arthritis

Easing Joint Pain

Arthritis sufferers often experience chronic pain due to inflammation of the joints. EVOO can offer significant relief by reducing the production of inflammatory cytokines and enzymes. The oleocanthal in EVOO provides a dual action by not only alleviating pain but also preventing further joint damage caused by inflammation.

Enhancing Mobility Beyond pain relief, EVOO can improve joint function and mobility. The anti-inflammatory properties help reduce stiffness, making daily activities easier and more comfortable. Regular consumption of EVOO has been linked to improved physical performance and decreased disability among arthritis patients.

There have been numerous studies to show the benefits of extra virgin olive oil to manage the symptoms of inflammation associated with arthritis. The main active ingredient in olive oil is oleocanthal, which has been shown to have anti-inflammatory properties. This can help to reduce pain and swelling in the joints, making it easier for arthritis sufferers to move around. In addition, extra virgin olive oil contains a high level of antioxidants, which can help to protect the joints from further damage. As a result, regular consumption of extra virgin olive oil can help to reduce the symptoms of arthritis and improve joint health.

Oleocanthal is one of the polyphenols present in quality extra virgin olive oils such as Morocco Gold. Beneficial effects of natural plant polyphenols on the human body have been evaluated in a number of scientific research projects. Bioactive polyphenols are natural compounds of various chemical structures. Their sources are mostly fruits, vegetables, nuts and seeds, roots, bark, leaves of different plants, herbs, whole grain products, processed foods (dark chocolate), as well as tea, coffee, and red wine. Polyphenols are believed to reduce morbidity and/or slow down the development of cardiovascular and neurodegenerative diseases as well as cancer. Biological activity of polyphenols is strongly related to their antioxidant properties. They tend to reduce the pool of reactive oxygen species as well as to neutralize potentially carcinogenic metabolites. A broad spectrum of health-promoting properties of plant polyphenols comprises antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects.

In conclusion, adding olive oil to your diet is a simple way to reduce pain and inflammation. The anti-inflammatory properties of olive oil have been shown to be effective in reducing pain associated with a variety of conditions, including arthritis, headaches, and menstrual cramps. If you are looking for an easy way to add this healthy fat to your diet, consider using olive oil as a salad dressing or cooking oil. If you need more inspiration on ways to include extra virgin olive oil into your diet, hop over to our recipe section for some mouth watering recipes and cooking tips.

How to Incorporate Extra Virgin Olive Oil into Your Diet

Cooking with EVOO

One of the simplest ways to benefit from EVOO is by using it in your cooking. Drizzle it over salads, use it as a base for sautéing vegetables, or mix it into marinades. Its versatile flavor profile complements a wide range of dishes, making it easy to include in your daily meals.

Morning Rituals

Start your day with a spoonful of EVOO on an empty stomach. This practice can boost digestion, reduce inflammation, and provide a quick source of healthy fats to energize your morning. Pair it with a glass of warm water and lemon for added benefits.

Functional Foods

Incorporate EVOO into functional foods for enhanced health benefits. Create anti-inflammatory smoothies by blending EVOO with fruits, vegetables, and spices like turmeric and ginger. Use it in homemade dressings and dips to add a nutritional punch to your snacks and meals.

Choosing the Best Extra Virgin Olive Oil

Quality Matters

Not all olive oils are created equal. To reap the full benefits, opt for high-quality, cold-pressed extra virgin olive oil. Look for certifications on the label, such as those from the International Olive Council (IOC) or other reputable organizations, which ensure the purity and authenticity of the oil.

Storage Tips

Proper storage is crucial to maintaining the potency of EVOO. Keep it in a cool, dark place away from direct sunlight and heat. Use opaque bottles to prevent light exposure, which can degrade the oil’s beneficial compounds over time.

Recognizing Freshness

Freshness is key when it comes to EVOO. Check the harvest date on the bottle and choose oils that are less than a year old. Fresh oil should have a fruity aroma and a peppery taste, indicative of its high polyphenol content.

Conclusion

Extra virgin olive oil is a remarkable natural remedy for tackling inflammation and pain, particularly during National Pain Awareness Month. By incorporating this powerful oil into your diet, you can experience the numerous benefits it offers, from reducing arthritis pain to enhancing overall health. Remember to choose high-quality EVOO, store it properly, and enjoy the myriad ways it can be used in your daily meals. If you’re ready to take the next step in your wellness journey, start today by adding EVOO to your pantry and savour the health benefits it brings.

More Good News For Extra Virgin Olive Oil And Heart Health

Mediterranean Diet Can Help Reduce ‘Inflammageing’

Research Suggests Mediterranean Diet Followers 57% Reduced Breast Cancer Risk

^{Updated August 14th 2024}

How Extra Virgin Olive Oil Helps Combat Breast Cancer

The Mediterranean Diet, including healthy fats like extra virgin olive oil, is renowned for helping to keep our hearts healthy and maintain a healthy weight. But, did you know that it could also play a crucial role in reducing breast cancer risk? In this post, we’ll explore how the Mediterranean diet, rich in extra virgin olive oil, contributes to women’s health and wellness. Get ready to discover the science behind this powerful combination and how it might just be the secret ingredient to a healthier life.

The Science Behind Breast Cancer and Nutrition

Breast cancer is one of the most common cancers affecting women worldwide. Research has shown a link between diet and breast cancer risk, with certain dietary patterns offering protective benefits. The Mediterranean diet, with its emphasis on plant-based foods and healthy fats, is thought to help reduce the risk of breast cancer.

Studies suggest that the anti-inflammatory and antioxidant properties of EVOO play a role in cancer prevention. These compounds help protect cells from damage and reduce the risk of mutations that could lead to cancer development. In addition, the Mediterranean diet’s overall nutrient density supports immune function and hormonal balance, both of which are crucial in reducing cancer risk.

While no single food or diet can guarantee cancer prevention, adopting a Mediterranean lifestyle may contribute to a lower risk of developing breast cancer. By focusing on whole foods and healthy fats, individuals can support their overall health and well-being.

Study Links Effects Of Extra Virgin Olive Oil On Breast Cancer

Extra virgin olive oil (EVOO) is a staple in the Mediterranean diet, and for good reason. It’s rich in monounsaturated fats, which are known to improve heart health and reduce inflammation. EVOO also contains a wealth of antioxidants, including vitamins E and K, as well as polyphenols, which help protect the body from oxidative stress.

The quality of Extra Virgin Olive Oil sets it apart from other oils. It is minimally processed, retaining its natural colour, flavour, and nutrients. This makes it an ideal choice for enhancing the taste of your dishes while providing numerous health benefits. Its versatility in cooking and raw applications further solidifies its role as a key ingredient in Mediterranean cuisine.

Using EVOO in your daily diet can lead to numerous health benefits, from improving cholesterol levels to supporting brain health. Its unique composition of healthy fats and antioxidants makes it a powerful ally in maintaining overall wellness.

In a study carried out by Dr Javier Menendez and colleagues from the Catalan Institute of Oncology in Spain to investigated the effects of extra virgin olive on breast cancer cells grown in laboratory cultures, it was shown that the substances in extra virgin olive oil work in a similar way to the drug Herceptin by reducing the concentration of HER2 protein that helps HER2-positive breast cancer to grow.

Using a method called solid phase extraction, researchers extracted the polyphenols from commercially available extra virgin olive oil. These were then added to the growth medium for HER2-positive and HER2-negative breast cancers to see what effect they had on the tumour cells.

They found that the polyphenols from the extra virgin olive oil reduced the levels of HER2 protein and also increased tumour cell death. HER2 is a protein found on the surface of some cancer cells. This protein can bind to another molecule (known as human epidermal growth factor), which then encourages the growth and division of the tumour cells. Not all have the HER2 protein on their surface; it is estimated that one in five women with breast cancer will have HER2 receptors.

Several laboratory tests were then carried out to determine how fast the tumour cells were growing, their metabolic activity, whether the phenol caused cell death, whether the phenol had an effect on levels of HER2 protein and whether or not HER2 protein was activated in the presence of the phenol. The results from these tests were compared with those from tests performed on breast cancer cells that were not cultured with the phenols.

How The Polyphenols In Extra Virgin Olive Oil Can Get To Work

This study found that polyphenols extracted from extra virgin olive oil have an effect on HER2-positive breast cancer cells grown in culture in the laboratory. The researchers found that some single phenolic compounds (including hydroxytyrosol, tyrosol and others) and all the polyphenols (several phenols joined together) from extra virgin olive oil induced “strong tumouricidal effects” in breast cancer cells that had HER2 protein on their surface. The phenols also reduced the levels of HER2 protein and its activation.

The researchers concluded that the polyphenols in extra virgin olive oil have the ability to cause degradation of the HER2 protein on breast cancer cells. This may mean they can be used as a basis for the design of new HER2-targeting agents.

New Study Shows Benefits Of Mediterranean Diet With Extra Virgin Olive Oil

A recent case-controlled study conducted in Iran and published on Frontiers in Nutrition found a significant inverse association between the Mediterranean diet and breast cancer.

According to a summary in MindBodyGreen.com, this research shows individuals with the highest tertile of the Mediterranean diet score compared with those in the lowest tertile were 57% less likely to have breast cancer1. This relationship was most significant among postmenopausal women and the research claims the diet’s anti-inflammatory, estrogen-supportive, and antioxidant properties are most likely to be driving this impact.

It goes on to explain the significance of this study, saying:

Previous studies on the association between diet and breast cancer are mostly from Western populations where data from Middle East countries was not often included, hence why this study specifically set out to gather data on Iranian women, as the prevalence of breast cancer in Middle East countries is high2, yet the analytic data available is quite low. 

The classic Mediterranean diet focuses on eating real, whole foods and is modeled after countries lining the Mediterranean Sea. It centers fruits, vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices and limits processed foods, red meat, and added sugars.

For this study, researchers enrolled 350 women with new cases of breast cancer (including stages I-IV) and 700 women to represent a control group with equal socioeconomic and age status.

A nutritionist then evaluated dietary intake using a 106-item Willett-format semi-quantitative dish-based food frequency questionnaire (SQ-FFQ), which was specifically created and validated for the Iranian population to create scores based on how closely participants follow the Mediterranean diet.

They computed scores of the Mediterranean diet based on nine diet components, including servings of fish, fruits, vegetables, legumes, nuts; ratio of monounsaturated fatty acids (MUFAs) to saturated fatty acids (SFAs); and negative components, including grains, dairy, meats (including poultry and red meat) and processed meat. They then added those scores together to get the total Mediterranean diet value. 

Our findings were aligned with the findings from a case-control study conducted by Turati et al. in Switzerland in which adherence to the Mediterranean diet was inversely associated with the risk of breast cancer3.

MindBodyGreen

Regional studies like these are important, as dietary patterns vary greatly from country to country. 

Why Is The Mediterranean Diet So Healthy?

The Mediterranean diet is renowned for its heart-healthy benefits. It’s characterized by an abundance of fruits, vegetables, whole grains, and healthy fats, particularly from extra virgin olive oil. This diet also includes moderate amounts of fish, poultry, and dairy, along with limited red meat and sweets. But it’s not just about what you eat—it’s also about how you eat. Sharing meals with family and friends, enjoying a variety of foods, and savoring each bite are all integral aspects of this dietary pattern.

The Mediterranean lifestyle promotes a holistic approach to health, focusing on balance and enjoyment. It’s no wonder that the people of the Mediterranean region have longer life expectancies and lower rates of chronic diseases compared to other cultures. This emphasis on fresh, whole foods and healthy fats provides a foundation for overall well-being.

Ultimately, the Mediterranean diet is more than a meal plan; it’s a lifestyle that encourages a healthy relationship with food. By incorporating diverse, nutrient-rich foods, individuals can enjoy meals that are both delicious and beneficial for their health.

The Mediterranean Diet has been associated with so many potential health benefits including improved cardiovascular function, brain health and reduced inflammation. While the exact science behind why it may contribute to possible prevention of breast cancer are unclear, researchers note this protective effect may be due to the following:

• Anti-inflammatory properties: The Mediterranean diet contains foods that are high in MUFAs and omega-3 fatty acids4, both of which have anti-inflammatory properties. “Inflammation is an important risk factor in the incidence of breast cancer5,” researchers say. 
• Estrogen support: The Mediterranean diet is also rich in compounds that are known to support estrogen metabolic pathways and have estrogen-modulatory effects, which are protective against breast cancer, researchers say. This includes dietary fiber6, flavonoids, lignans, and resveratrol7. 
• Antioxidants: Finally, the Mediterranean diet is chock-full of antioxidants from fruits and vegetables, which also may have protective effects against breast cancer8.

More studies are needed to confirm these findings across different populations and dive deeper into what, exactly, makes this diet potentially cancer-protective.

The Mediterranean Diet has been praised as one of the healthiest diets in the world, and it’s not hard to see why. This way of eating, which is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with a plethora of health benefits. One reason for this is that the Mediterranean Diet is low in processed foods and added sugars, which are linked to several negative health outcomes. Additionally, this diet is high in nutrients that are important for overall health, such as fiber, antioxidants, and omega-3 fatty acids.

Finally, the Mediterranean Diet promotes a well-balanced and varied approach to eating, which can help people maintain a healthy weight, reduce inflammation, and lower their risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

MindBodyGreen expressly noted that this research doesn’t mean following the Mediterranean diet will prevent breast cancer point blank. However, it does further support the power of eating whole foods, lean proteins, and healthy fats for overall health.

Conclusion

The Mediterranean diet, enriched with extra virgin olive oil, offers a powerful strategy for enhancing health and reducing the risk of breast cancer. By adopting this lifestyle, individuals can enjoy delicious, nutritious meals while supporting their overall well-being.

We encourage you to explore the Mediterranean diet and incorporate its principles into your daily life. Whether you’re seeking to improve your health, explore new flavors, or connect with a supportive community, the Mediterranean lifestyle offers a wealth of benefits.

For those looking to learn more, consider seeking out additional resources or connecting with a nutritionist specializing in Mediterranean cuisine. Equip yourself with the knowledge and tools you need to make positive, lasting changes to your health.

For more tips on how to get started on the Mediterranean Diet and some healthy recipe ideas, pop over to Morocco Gold here.