Health Benefits

How Extra Virgin Olive Oil Boosts Three Key Wellness Tips

^{Updated June 24th 2024}

Extra Virgin Olive Oil And The Mediterranean Diet For Wellness

Are you looking to boost your wellness goals with simple yet impactful changes? The Mediterranean Diet, rich in extra virgin olive oil, might be your perfect solution. This diet isn’t just a buzzword; it’s a time-tested approach that promotes overall health and well-being. Let’s explore how it can help you achieve your wellness objectives.

Making the best diet choices is a vital part of any wellness plan and good nutrition can work in tandem with a healthy lifestyle to boost your wellness long-term. 

Making the best diet choices is a vital part of any wellness plan and good nutrition can work in tandem with a healthy lifestyle to boost your wellness long-term. 

So, what are the key things to remember when seeking wellness solutions and how can extra virgin olive oil help you on your way?

We love this summary from Healthline which sets out some guidance on how healthy eating can complement exercise and maximise your health outcomes.  Here are our top three – all of which can incorporate the best extra virgin olive oil in your store cupboard – great news all round!

Breakfast Like A King To Reach Your Wellness Goals With A Splash Of Extra Virgin Olive Oil

Why Extra Virgin Olive Oil?

Extra virgin olive oil (EVOO) is packed with antioxidants and healthy monounsaturated fats. These nutrients support heart health, reduce inflammation, and provide sustained energy.

Simple Breakfast Ideas:

• Olive Oil Smoothie: Blend spinach, Greek yogurt, a splash of EVOO, and fruits like bananas and berries for a nutrient-dense smoothie.
• Avocado Toast: Drizzle some EVOO on whole-grain toast topped with avocado and a sprinkle of sea salt.

Switching up your breakfast routine with these options can keep you full longer and help stabilize your blood sugar levels, setting a positive tone for the rest of the day.

Ok, so we’re not the first to tell you not to compromise on breakfast but it really is worth listening to this one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

A healthy breakfast is especially important if you are planning to exercise as it helps prevents feeling lightheaded or lethargic while you’re working out.

It’s best to avoid simple carbohydrates or unhealthy saturated fats to start your day. A plain white bagel with butter or a doughnut won’t keep you feeling full for long.

In comparison, a fiber- and protein-rich breakfast, incorporating healthy monounsaturated fats such as extra virgin olive oil may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

A great source of inspiration for a healthy breakfast can be found in the principals of The Mediterranean Diet, which has lots of great options to make the first meal of the day a bit more inspiring.  For example,  why not try our Tapenade on Toast or Tapenade Crostini with Sunny Eggs to fire yourself up for an active day.

Pack Protein Into Your Mediterranean Diet Snacks And Meals

Protein is essential for muscle repair, immune function, and enzyme production. However, many people struggle to consume enough protein throughout the day. Here’s how incorporating the Mediterranean Diet can help.

Benefits of Protein-Rich Snacks

High-protein snacks can curb hunger and prevent overeating at meal times. They also help maintain muscle mass, especially important as we age.

Snack Ideas:

• Greek Yogurt with Honey and Nuts: A perfect combination of protein and healthy fats.
• Chickpea Salad: Toss chickpeas with some EVOO, lemon juice, and your favorite herbs for a quick and nutritious snack.

As explained by Healthline, Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.

Protein can come from the following sources:

• poultry, such as chicken and turkey
• red meat, such as beef and lamb
• fish, such as salmon and tuna
• dairy, such as milk and yogurt
• legumes, such as beans and lentils
• eggs

Many of the above choices following the principals of The Mediterranean Diet – which is also rich in healthy fats such as extra virgin olive oil.  For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Choose Healthy Fats Like Extra Virgin Olive Oil

Healthy fats are a vital part of any balanced diet. They support cell growth, protect organs, and help the body absorb essential nutrients. The Mediterranean Diet, rich in EVOO, ensures you get these benefits in the most delicious way possible.

Why EVOO is the Best Choice

Unlike other fats, EVOO is loaded with polyphenols and oleic acid, which have been shown to reduce the risk of chronic diseases. It’s also incredibly versatile and can be used in various dishes.

Cooking Tips:

• Salad Dressings: Mix EVOO with balsamic vinegar, Dijon mustard, and a touch of honey for a simple and tasty salad dressing.
• Roasting Vegetables: Toss your favorite veggies in EVOO, sprinkle with some herbs, and roast for a nutritious side dish.

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Healthy options include:

• nuts
• seeds
• avocados
• olives
• oils, such as olive oil

Fat, including the monounsaturated fat found in quality olive oil, is a rich source of energy, providing more than double that of either carbohydrate or protein. It is a carrier for the fat-soluble vitamins A, D, E and K. It provides the essential fatty acids, including oleic acid linoleic and alpha-linolenic acid, which are polyunsaturated.

To remain healthy, we need moderate amounts of the right type of unsaturated fats eaten as part of a good, balanced diet such as the Mediterranean Diet.. However, a high fat intake and in particular, a high intake of saturated fats is associated with raised blood cholesterol and coronary heart disease.

Conclusion

Incorporating an extra virgin olive oil-fuelled Mediterranean Diet into your lifestyle is a simple yet powerful way to boost your wellness goals. From starting your day with a nutritious breakfast to choosing healthy fats, these small changes can significantly impact your overall health.

Ready to make the switch? Start by adding a splash of EVOO to your meals and feel the difference.

What makes extra virgin olive oil improve skin health?

^{Updated June 20th 2024}

Extra Virgin Olive Oil For Better Skin Health

Are you on a quest for healthier, glowing skin? If so, you’re not alone. Many skin care enthusiasts and health-conscious consumers are constantly searching for natural, effective solutions. Enter extra virgin olive oil, a versatile and powerful ally in your skincare routine.

This blog post will explore the myriad ways extra virgin olive oil can improve skin health. By the end of this read, you’ll have a deeper understanding of how to incorporate this golden elixir into your daily regimen.

The Antioxidant Properties Of Extra Virgin Olive Oil?

Extra virgin olive oil is the highest quality olive oil available, made from pure, cold-pressed olives. Unlike other types of olive oil, it is not processed with chemicals or altered by temperature, preserving its rich nutrient profile.

Extra virgin olive oil is packed with essential nutrients such as vitamins E and K, antioxidants, and healthy fats. These nutrients work together to nourish the skin, making it an excellent choice for skincare.

Antioxidants are crucial for protecting the skin against environmental damage. Extra virgin olive oil is rich in antioxidants like oleocanthal and oleuropein, which help fight free radicals and reduce inflammation.

Can Extra Virgin Olive Oil Improve The Health Of My Skin?

Is olive oil good for my skin? This is a question that many people ask, and the answer is yes! Extra Virgin Olive Oil has many benefits for the skin, such as moisturizing, fighting aging, and reducing inflammation. In this blog post, we will explore all the ways that olive oil can benefit your skin. We will also discuss how to use olive oil in your skincare routine. So, if you are interested in learning more about how to use olive oil for better skin health, keep reading!

Extra Virgin Olive Oil and Skin: A Secret Of The Ancients

Olive oil has been used as a beauty remedy for centuries. So, is it good for your skin? The answer is yes! Olive oil has antioxidants and anti-inflammatory properties that help keep your skin looking young and healthy. It also helps keep your skin hydrated, which is important in preventing wrinkles. Plus, it’s affordable and easy to use. Just apply a few drops of olive oil to your face before bedtime, or use it as part of your regular skincare routine.

Using olive oil for skin is not a new fad or trend. The secret of extra virgin olive oil as a natural, effective moisturizer was known by the ancient Greeks and Romans.

Soaps were not around in the times of the Roman Empire. Instead when Romans went to bathe they rubbed olive oil all over their bodies and then scraped it off with a strigil, carrying away all the dirt and grime with it and leaving the skin silky and moisturized. In richer patrician households, olive oil was often scented like a perfume, which would leave behind a sweet smell after it was gone. Like now, they would even pour some olive oil into their private baths to relax in them, to soften their skin and relax with some good aromatherapy. They knew that this natural oil, all by itself, was all they needed to use to keep their skin looking young. What they will not have known is that the chemical composition of extra virgin olive oil is very close to that of human skin. Because of this similarity, your skin may absorb olive oil more easily than it would a commercial moisturizer. 

What Makes Extra Virgin Olive Oil So Good For The Skin? Polyphenols

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.

Celebrities That Use Extra Virgin Olive Oil For Skin

There are lots of celebrities who know how beneficial olive oil is for their skin and use it on regular basis.

In 2006 Sophia Loren at the age of 72 was voted World’s Most Naturally Beautiful Woman beating out younger competitors such as Catherine Zeta Jones.

Now at 86 and looking as amazing as ever, in an interview she was asked what her secret is and she said the “Love of Life” and “Olive Oil”. Loren takes extra virgin olive oil baths and uses it as a moisturizer. This would make sense that she was driven to do this because her ancient Roman ancestors did as well. Bathing in Olive Oil was a sign of power and wealth.

Award Winning Actress Emma Stone

Award Winning Actress Emma Stone revealed in an interview with Marie Clair; “I’m really allergic to a lot of stuff, so I can really only use products with a single ingredient in it,”  For sensitive skin types, there’s no doubting that sometimes keeping things basic is best and you can’t get more basic than straight-up extra virgin olive oil. “I have a big bottle of olive oil on my sink, so I just put it on my face and I smell like focaccia. And it’s really sexy,” Stone joked.

It’s not just Stone who’s a fan: Kylie Jenner also declared her love for extra virgin olive oil in a YouTube video with her sister Khloé Kardashian. After shampooing and conditioning her hair, and exfoliating her body with a loofah, she’ll drench herself in natural extra virgin olive oil when she gets out of the shower.

Emily Blunt

Another celebrity who knows the power of liquid gold is Emily Blunt, well-known for her role in The Devil Wears Prada. She has said that she uses evoo on her face to keep her skin smooth and hydrated. In fact, moisturising the skin during winter is fundamental for celebrity women.

Julia Roberts

The feeling of familiarity and closeness that fans associate with Julia Roberts is probably because like her characters, she is so down to earth and naturally beautiful. So what is her secret? It’s clear that she’s not one to go over the top with face and skin products. She follows tried and true skincare principles such as staying hydrated, using sunscreen, and never going to bed with makeup on.

In an interview with Viva she said she was low maintenance and then added: “On a regular day, I’ll just brush my teeth, wash my face, and apply sunblock. I’m a busy mom, and sometimes I just sunblock my kids and run outside and get my nose burned. So I’ve made a stronger effort to take care of myself.”

Source: Variety.com

Extra Virgin Olive Oil & Skincare

From your head to your toes, extra virgin olive oil can be used in a variety of skin care routines that provides an all-natural alternative to soaps and creams that contain harsh chemicals. Here are some five quick and easy ways you can take care of your skin with one simple ingredient, extra virgin olive oil.

Olive Oil Bath: Just fill your bathtub with warm water and mix 5 tablespoons of extra virgin olive oil in it. Soak yourself in this water for 20 minutes. The olive oil bath is excellent for making your skin moisture supple, smooth and young looking.

Olive Oil Body Lotion For Moisturizing: You need not depend on expensive body lotion to make your skin look beautiful. Immediately after you have the shower, apply and light layer of extra virgin olive oil on your skin. Extra virgin olive oil penetrates deeply to regenerate cells and soften the tissue. This helps to retain the moisture and make this skin smooth and soft.   Use the oil lavishly on elbows, knees, and feet as these areas are drier than the rest of the skin.

Cuticle And Nail Softener: Rub the extra virgin olive oil on cuticles, nails, and knuckles to prevent dryness and snags. If your nails on toes and fingers have become hard and dry, keep your toes and fingers soaked extra virgin olive oil mixed warm water for 10 minutes to make them soft and flexible.

Body Scrub: You can use olive oil on the skin for a body scrub. Apply the extra virgin olive oil (evoo) on all over your skin and then scrub the skin with sugar or coarse salt. You will find several body scrubs with olive oil.

Using Extra Virgin Olive Oil On Your Face

There are several uses for extra virgin olive oil on face. Here are a few tips on how to use extra virgin olive on face:

Facial Cleansing: Olive oil is great for cleansing the face and skin. The excess skin oil (sebum) and dirt that clogs the skin pores will get dissolved in the olive oil that you will apply on face. Apply the extra virgin olive oil on facial skin and massage face with your fingers in a circular motion for 5 minutes. Then you can then wash off the oil from the face using warm water. This treatment many be good if you have oily skin.

Olive Oil Makeup Remover: One of the easiest ways to get the makeup off your skin by using olive oil. Soak a cotton ball in olive and gently wipe away the makeup from your face and skin. If you have heavy makeup on face or skin, then you will have to massage the facial skin with olive oil and then wash the face with deep pores cleansing lotion. You can also use Aloe Vera juice mixed with Olive oil for makeup removal, which gives extra hydration and soothing effect on the skin.

Exfoliation: You make an exfoliating facial scrub using a mixture of 1 tablespoon olive oil and ½ teaspoon sea salt/sugar; apply the mixture on face and rinse the face with warm water after 10 minutes.

Treat acne: Olive oil contains natural antibacterial properties that can effectively reduce the flare ups on the skin caused by acne. Olive oil applied to the skin can add anti-inflammatory elements and reduce swelling and pain that occur with the outburst of pimples.

Shaving Lubricant: Using olive oil on the skin is an excellent lubricant for shaving both body and facial hair. Of course, it may create little stickiness and less glide but the clean up is perfect and EVOO also make your skin smooth after the share. Olive oil is also a good substitute for after shave lotion.

Source: Authorityhealthmag.com / healthfully.com

Olive Oil Skin Benefis – How This Works

As alluded to above, there are several substances in olive oil that provide skin benefits. Specifically, these substances are vitamins A, D, E and K. We’re going to describe how each of these vitamins provides help to a person’s skin who applies them externally. As you’ll see, the more you look into olive oil skin benefits, the more you’re likely to be convinced that you need to make use of this magical, natural substance to protect your youthful and healthy look.

Vitamin A

Vitamin A plays a big part in olive oil skin benefits because it’s a vitamin that by itself helps to prevent rashes and other breakouts. It does so by basically moisturizing the top two layers of the skin, known as the dermis and epidermis. When your skin is properly hydrated, it is not only healthy, but it looks healthy by way of a lovely glow.

Vitamin D

Vitamin D, sometimes known as the “sunshine vitamin” because sunlight contains Vitamin D, also plays a crucial role in olive oil skin benefits. It not only helps protect your existing skin cells by strengthening their immunity, but it also helps to rejuvenate damaged skin cells. Vitamin D is something you’ll find in a lot of different skincare products in one form or another.

Vitamin E

How does vitamin E provide olive oil skin benefits? It does so by way of its work as a natural antioxidant. That means that it works to fight off free radicals that are present on everyone’s skin. What are free radicals? They can be several things, but usually we’re talking about healthy cells that have been killed off or damaged because of some type of trauma, such as scratching or from some other everyday activity. These free radicals affect the cellular and chemical processes that take place on the skin, ultimately causing damage by way of aging.

Vitamin K

One of the reasons that people experience olive oil skin benefits is because of the presence of Vitamin K. Vitamin K is known by many to be the “healing” vitamin because of its natural ability to clean up problems with the skin. These problems can include wrinkles, but it will also help to clear up stretch marks, bruises and other trauma that’s inflicted on the skin. 

Finally, the presence of monosaturated fatty acids should not be overlooked when analyzing olive oil skin benefits. These types of fatty acids are generally known as “healthy” fats when eaten, and can be found in foods such as avocados. When applied to the skin, however, monosaturated fatty acids also act as a protectant from oxidation and other processes that lead to aging skin and dead skin cells. 

If you’re ready to put this substance to work for you after seeing some of the skin benefits of olive oil, all you need to do is click on the link below to order your own bottle or bottles. Before long, you’ll have the opportunity to enjoy every benefit that top-quality extra virgin olive oil can provide.

Website Source: Authority Health Magazine, healthfully.com

Extra virgin olive oil has other more unusual properties such as hair growth, ability to reduce blood pressure and the ability to act as a medicine. Why not try a bottle?

Conclusion

Extra virgin olive oil is more than just a kitchen staple; it’s a powerful ally in your quest for healthy, glowing skin. From its rich nutrient profile to its antioxidant properties, there are countless reasons to incorporate it into your skincare routine. Ready to see the benefits for yourself? Start experimenting with extra virgin olive oil today and discover why so many skin care enthusiasts and health-conscious consumers swear by this golden elixir.

By following these steps and tips, you’ll be well on your way to achieving the radiant, healthy skin you’ve always wanted. For more personalized advice and recommendations, consider booking a consultation with a skincare expert to explore how extra virgin olive oil can fit into your unique skincare regimen. Happy glowing!

Introducing: Wellness Wednesday With Morocco Gold

^{Updated May 6th 2024}

Why Quality Extra Virgin Olive Oil Can Boost Your Route To Wellness

The path to improved wellness often winds through your kitchen, particularly through the bottle of extra virgin olive oil (EVOO) sitting on your countertop.

This staple of the Mediterranean diet is not just a culinary delight but a powerhouse of health benefits. By incorporating EVOO into your routine, you can harness these benefits to enhance your overall well-being. Here’s how to elevate your wellness with the golden elixir of the Mediterranean Diet.

If this is the year that wellness nudges up your priority list, our regular new feature – Wellness Wednesday – will remind you how extra virgin olive oil can help you achieve your wellness goal. 

We plan to give you practical hints and tips on how the simple act of incorporating extra virgin olive oil in to your daily or weekly lives can help you feel healthier and protect you against many common health complaints.

This week, we will start – appropriately – with the first meal of the day.  Reaching for your bottle of extra virgin olive oil may not seem the obvious choice at breakfast time but here we are to convince you otherwise.

How to Incorporate Extra Virgin Olive Oil into Your Wellness Diet

• Start Your Day Right: Drizzle EVOO over your morning avocado toast or blend it into your smoothies for an antioxidant boost.
• Salad Dressings and Dips: Substitute commercial dressings with a simple mix of EVOO, lemon juice, and herbs for a heart-healthy salad dressing or dip.
• Cooking and Baking: Use extra virgin olive oil as your cooking oil of choice to impart a rich flavor to your dishes, or experiment with it in baking for a healthier alternative to butter.
• Finishing Touch: A final drizzle of EVOO on soups, pastas, and grilled vegetables can enhance flavors and add a layer of nutritional benefits.

Three Great Ways To Boost Breakfast with Olive Oil Goodness

1/ Olive Oil With Your Eggs

Whether you fry or scramble, a dash of extra virgin olive oil in your pan is a great way to give your morning eggs the edge in the health stakes.  Using olive oil as a substitute for other cooking oil or fats has been known to give your eggs an extra crispy texture or infuse them with some added fluff so why not give it a try?

For some more delicious ways to spice up your eggs with extra virgin olive oil, check out this tapenade crostini which is definitely worth setting your alarm for!

2/ Olive Oil As A Substitute For Your Spread

Ok,  this may not be the first time we have told you this but the potential for using olive oil as an alternative to butter or margarine as a spread on your toast is worth repeating!  It’s no surprise that the choice of olive oil-based spreads on offer is growing all the time but the really great news is that you can make your own in these simple steps!

3/ A Shot Of Olive Oil

If time is of the essence and you just want to get your morning off to a healthy start with minimal fuss, starting the day with a shot of high quality extra virgin olive oil is one of the simplest health habits you can start this year.

A helpful summary from Healthline outlines some of the most recent research supporting the benefits of drinking a shot (or 3 tablespoons) of extra virgin olive oil a day.

According to the report;  Olive oil is a healthy fat that contains anti-inflammatory compounds.  Drinking it regularly may benefit your heart, bone, and digestive health and help stabilize your blood sugar levels.

Considering Olive Oil For Wellness? Ensure You Choose The Best Quality Product You Can Afford

If all of this breakfast joy has got you leaping out of bed and reaching for the olive oil,  here’s where we tell you the most important part: not all olive oils are created equal!  To truly ensure that you reap the health benefits that your body and mind deserve, it is vital that you understand the different types of olive oil available – and why it matters.

Why Choosing The Right Type Of Olive Oil Is Important

Types Of Olive Oil

According to the International Olive Council, there are five different grades of olive oil, each with clearly defined standards. They are:

• Extra Virgin Olive Oil
• Virgin Olive Oil
• Refined Olive Oil
• Olive Pomace Oil
• Lampante Oil
• Why Morocco Gold Extra Virgin Olive Oil

What is Extra Virgin Olive Oil?

Extra virgin olive oil is the highest quality, best extra virgin olive oil you can get. Genuine extra virgin olive oil is rare and as a result is slightly more expensive.

The chemical characteristics of extra virgin olive oil (as with all vegetable oils) give an indication of the care with which it was made and stored: how the fruit was grown, transported and harvested, how it was pressed into oil, and how the oil was packaged and bottled. Stringent chemical analysis also helps to determine if the oil is adulterated in any way. The chemical standards for extra virgin olive oil are the highest of all the grades and, as such, offer a guarantee of quality.

The Wider Health Benefits Of Extra Virgin Olive Oil

The Heart-Healthy Hero

Extra virgin olive oil is rich in monounsaturated fats, particularly oleic acid, which has been linked to reducing the risk of heart disease. These healthful fats help balance cholesterol levels by lowering LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol. This lipid profile adjustment is essential for preventing cardiovascular diseases. Incorporating EVOO into your diet can make your heart healthier and happier.

Antioxidant Abundance

Antioxidants are your body’s defense against oxidative stress, which contributes to aging and chronic diseases. EVOO is loaded with potent antioxidants, including vitamin E and polyphenols. These compounds help neutralize harmful free radicals, protecting your cells from damage. Regular consumption of EVOO can support your body’s natural defense mechanisms against illness, promoting longevity and resilience.

Anti-inflammatory Advantages

Chronic inflammation is a root cause of many diseases, including cancer, type 2 diabetes, arthritis, and obesity. The polyphenols in extra virgin olive oil exhibit anti-inflammatory properties similar to those of ibuprofen, making EVOO a natural remedy for reducing inflammation. By incorporating it into your daily diet, you may decrease your risk of these diseases and enhance your body’s overall health.

Cognitive Clarity

The benefits of EVOO extend beyond the body to the mind. Studies suggest that the Mediterranean diet, rich in EVOO, is associated with a lower risk of cognitive decline and Alzheimer’s disease. The antioxidants in EVOO may help preserve brain function by protecting against neurodegenerative disorders, offering a simple yet powerful way to maintain cognitive health as you age.

Enhancing Digestive Health

Extra virgin olive oil is gentle on the digestive system and can help maintain the balance of bacteria in your gut. A healthy gut flora is essential for effective digestion, nutrient absorption, and immune function. Incorporating EVOO into your meals can support digestive health, reduce the risk of gastrointestinal issues, and enhance nutrient absorption.

Conclusion

Incorporating extra virgin olive oil into your daily diet is a delicious way to boost your wellness. Its myriad of health benefits—ranging from heart health to cognitive function—makes it a versatile and essential component of a healthful diet. By making EVOO a staple in your kitchen, you open the door to improved health and a richer, more flavorful culinary world. Remember, when it comes to olive oil, quality matters, so opt for extra virgin olive oils for the most benefits.

Choose Extra Virgin Olive Oil With Your Five A Day

With National Nutrition Week just around the corner (15-21 October) you might be looking for ways in increase your daily vegetable intake but did you know cooking your vegetables in extra virgin olive oil has many health benefits?

Nutritional guidance to eat 5 portions of fresh fruit or vegetables every day has been around for a while but why not explore ways to make your servings taste better and more nutrient dense?

As reported by The Olive Wellness Institute this month, cooking vegetables in extra virgin olive oil, or drizzling EVOO over raw or cooked vegetables not only improves the taste, making people far more likely to eat more, but it can also help with the absorption of certain nutrients like fat soluble vitamins, glucosinolates (found in broccoli and kale) and carotenoids (found in carrots).

Commenting in The Olive Wellness Institute newsletter, Mary Flynn said:

Extra virgin olive oil makes everything taste better, especially vegetables.  This is a useful health promoting strategy given that surveys consistently say that most Americans do not eat enough vegetables. There are studies showing that people will eat more vegetables when they use extra virgin olive oil to prepare them, which is probably due to the improved taste. My rule of thumb is using 1 tablespoon of extra virgin olive oil per cup of vegetables.  I recommend people use at least 2 tablespoons a day and preferably 2 tablespoons at both the lunch and dinner meal, for a total of 4 tablespoons a day.  This naturally leads to more vegetables being eaten. 

Mary Flynn, The Olive Wellness Institute

Why Is It Vital To Choose Extra Virgin Olive Oil?

When it comes to choosing between olive oil and extra virgin olive oil, the latter stands out for its undeniable taste and health benefits. Extra virgin olive oil is made through a cold-pressed process, without any chemicals or solvents involved, which preserves the fruit’s natural flavors and reduces the acidity in the oil. Unlike regular olive oil, which often undergoes additional processing or blending with other oils, extra virgin olive oil maintains the highest quality standards.

It’s rich in antioxidants, anti-inflammatory compounds, and healthy monounsaturated fats, which have been associated with numerous health benefits, such as reducing the risk of heart disease and lowering cholesterol levels. In short, the unique taste and added health benefits of extra virgin olive oil make it the preferred choice for discerning foodies and health-conscious people alike.

In her Olive Oil Institute report, Mary Flynn goes on to explain:

The health benefits are only found in extra virgin olive oil so it is important that you use extra virgin.  Only extra virgin olive oil naturally contains compounds called phenols that act as antioxidants and have been shown to have other health promoting properties.  Adding extra virgin olive oil to your vegetables will also improve the health promotion of the vegetables.  The dark color in vegetables is due to their carotenoid content.  Higher blood levels of carotenoids have been related to a lower risk of some cancers, which is why health organizations often recommend dark vegetables.  However, studies have shown that carotenoids need to have dietary fat present when the carotenoid containing food is consumed for the carotenoid to be absorbed and other studies show cooking vegetables into fat leads to higher blood levels of carotenoids compared to just adding fat to them. As extra virgin olive oil is the healthiest oil and there is a large science literature showing it to be a healthy fat, using extra virgin olive oil to cook your vegetables will give you the health benefits from the oil and allow you to absorb the cancer fighting components in the vegetables.  In addition, the more extra virgin olive oil you use to cook your vegetables, the healthier the vegetables will be as the phenols in the extra virgin olive oil will be absorbed into the vegetables as they cook.

Mary Flynn, The Olive Wellness Institute

For full details of Mary Flynn’s article please see here.   

How To Make Plant-Based Recipe Ideas With Extra Virgin Olive Oil

Plant-based recipes that include extra virgin olive oil can be easily prepared in advance and in bulk. The recipe “template” per serving is: 

1. 2 tablespoons extra virgin olive oil 
2. 2 cups of vegetables 
3. 2 to 3 ounces of starch, which is complex carbohydrates and is the food group that contains all grain products (breads, pasta, rice, quinoa, barley, etc, potatoes, and legumes)   

The amount of starch you would use depends on your overall calories for the day.  As a general rule, smaller people (women) need around 1500 calories for a day, so that would mean a lunch that is approximately 500 calories.  At this calorie level, you would use 2 ounces of starch,(for example, 2 slices of bread, 2 ounces dry weight of a grain, o6 ounces of potato, or ½ to 1 cup of cooked legumes) which would be 150- 200 calories from the starch.  For larger people with a higher daily calorie intake, lunch would be 600-700 calories and 3 to 4 ounces of starch (for example, 3 to 4 slices of bread, 3 to 4 ounces dry weight of a grain, or 9 to 12 ounces of potato, or 1 ½ to 2 cups of cooked legumes).   

For further information on how to make the best use of the extra virgin olive oil on a plant based diet, check out our fabulous recipe pages here.

Shows how both these diets, including best olive oil – extra virgin olive oil – delivers more health benefits.

^{Updated December 14th 2022}

Summary

• The Keto Diet and the Mediterranean Diet have a lot in common – including their effects on managing blood sugar levels and preventing preventing Type 2 diabetes.
• Diabetes often lowers HDL (good) cholesterol levels and raises triglycerides and LDL (bad) cholesterol levels. Both increase the risk for heart disease and stroke. 
• The high levels of polyphenols in cold pressed extra virgin olive oil can protect against coronary heart disease by  reducing cholesterol absorption, which in turn can result in decreased delivery of cholesterol to the liver.
• Studies have demonstrated better insulin secretion and better regulation of blood sugar levels following the inclusion of extra virgin olive oil in participants lunch meals.
• Beneficial effects of natural plant polyphenols on the human body have been evaluated in a number of scientific research projects.
• Morocco Gold extra virgin olive oil is high in polyphenols, including Tyrosol.
• Tyrosol is one of the most abundant polyphenols in extra virgin olive oil, where they occur as such, or in the form of esters of elenolic acid.
• Its beneficial properties for human health are strongly related to the ability of the molecule to scavenge free radicals and reactive oxygen/nitrogen species as well as to activate endogenous antioxidant systems in the body.

Contents

1. Mediterranean and Keto Diets with Olive Oil
2. Less Fiber With Keto Diet Than Mediterranean Diet
3. Which Is Best: Mediterranean Diet Or Keto Diet?
4. How Olive Oil Can Stabilise Blood Sugar Levels
5. Blood Sugar Levels And Extra Virgin Olive Oil
6. Morocco Gold Extra Virgin Olive Oil Is High In Polyphenols
7. Tyrosol : A Key Polyphenol In Morocco Gold Extra Virgin Olive Oil
8. Health Benefits Of Tyrosol
9. Extra Virgin Olive Oil & Diabetes : A Further Study
10. What is blood sugar (glucose)?

Mediterranean and Keto Diets with Olive Oil

You may think of the Keto Diet and the Mediterranean Diet as two very different things. But as it turns out, they have a lot in common – including their effects on blood sugar levels. In fact, research shows that both diets can be helpful for people with diabetes or prediabetes. Here’s a look at how keto and mediterranean diet work to improve blood sugar control, and why they might be good options for you.

According to a new study from The American Journal of Clinical Nutrition, both The Mediterranean Diet and The Keto Diet were shown to be helpful in managing blood sugar levels and preventing preventing Type 2 diabetes.

As reported in parade.com, the study followed 40 people with pre-type two diabetes as they adhered to the Mediterranean diet for 12 weeks. Then, they committed to the ketogenic diet for 12 weeks.  Researchers pointed out that there are some ways the diets are similar. What they have in common is that both are low-carbohydrate. Non-starchy vegetables, foods low in sugar, and avoiding refined grains are all key components of both diets. However, the key differences noted were that the Mediterranean diet includes legumes, fruit, and whole grains while the ketogenic diet minimizes these foods.

Less Fiber With Keto Diet Than Mediterranean Diet

As well as establishing that both diets contributed to stabilising blood sugar, study researchers found that people on the ketogenic diet consumed less fiber than those on the Mediterranean diet.

Speaking in Parade.com, Registered dietitian Melissa Rifkin, RD, says that fiber is a key nutrient for keeping blood sugar levels steady. “The Mediterranean diet is rich in fruits, veggies, nuts, seeds, legumes, and whole grains, which all contain fiber. Per serving, most of these foods contain at least two grams of fiber, and some have over four grams in a single serving,” she says.

Registered dietitianAyat Sleymann, RDN, adds that besides eating a diet rich in the foods mentioned above, following the Mediterranean diet also includes eating fish and seafood two times a week, eating moderate portions (daily or weekly) of eggs, dairy, cheese, and eggs, and rarely eating meat, ultra-processed foods, and sweets.

Rifkin explains that fiber slows down digestion which reduces the speed at which carbohydrate, including sugar, enters the bloodstream. “When carb slowly enters the bloodstream there is less likely to be a significant jump in blood sugar.” she says. “Also by replacing saturated fats with more heart-healthy fats like olive oil, sensitivity to insulin improves,” Sleymann adds. This is how the Mediterranean diet keeps blood sugar levels steady.

Even though study participants who followed the ketogenic diet consumed less fiber than when they stuck to the Mediterranean diet, Sleymann says the reason why the eating plan was successful in keeping blood sugar levels steady is because it’s low-carb. “[This] eliminates large spikes in blood sugar that can occur when carbohydrates, mainly simple carbohydrates, are consumed,” she says.

Which Is Best: Mediterranean Diet Or Keto Diet?

As we have seen from the research, both the Mediterranean diet and the ketogenic diet had positive effects on blood sugar levels, so which one is best to follow?

It is worth noting that, when it comes to overall heart health, The Mediterranean Diet is frequently reported to come out on top.

The British Heart Foundation carried out a study that showed increasing your extra virgin olive oil consumption by 10g a day could cut your risk of cardiovascular death and heart disease by 10 per cent.

Researchers analysed the effect of a Mediterranean diet on the prevention of cardiovascular disease in more than 7,200 men and women between 55 and 80 years old over an average of five years.

Participants were split randomly into three groups – a Mediterranean Diet supplemented with extra virgin olive oil, a Mediterranean Diet supplemented with nuts, and a control group following a low fat diet.

Extra virgin olive oil is a better quality than ordinary olive oil as it contains high levels of antioxidants also found in grape skins, olives and sesame seeds which are thought to benefit the heart. A second study reanalysed the results of the research and found the antioxidants also helped reduce mortality rates.

How Olive Oil Can Stabilise Blood Sugar Levels

According to the American Heart Association (AHA)  diabetes often lowers HDL (good) cholesterol levels and raises triglycerides and LDL (bad) cholesterol levels. Both increase the risk for heart disease and stroke.  But, the high levels of polyphenols in cold pressed extra virgin olive oil can protect against coronary heart disease by  reducing cholesterol absorption, which in turn can result in decreased delivery of cholesterol to the liver.

Foods Which Reduce The Risk Of High Cholesterol And Diabetes

According to a recent report in ActiveBeat.com Olive Oil is one of ten foods which can help reduce your levels of LDL (bad) cholesterol.

The report explains how olive oil contains heart-healthy phytosterols, which are plant-based compounds that help block cholesterol absorption.

Researchers at Biofortis Clinical Research, claim that consuming extra virgin olive oil (EVOO) decreases heart rate and diastolic blood pressure. The study monitored the effects of extra virgin olive oil on a group of 54 healthy male and female participants, for a total of 21 days and discovered that olive oil decreased LDL (bad) cholesterol by 11-percent. Interestingly enough, the same study found that corn oil was able to lower total cholesterol by roughly 9-percent.

Blood Sugar Levels And Extra Virgin Olive Oil

Regulation of blood sugar (glucose) especially after eating is one regulatory system that has a definite friend in Extra Virgin Olive Oil. One recent study on individuals diagnosed with impaired fasting glucose (IFG) helps explain the ability of Extra Virgin Olive Oil to improve blood sugar regulation.

Like this name implies, IFG is a condition in which blood sugar levels are too high, even when no food is being eaten and digested. However, in this particular study, participants were given a little less than one tablespoon of Extra Virgin Olive Oil along with a familiar lunch meal of pasta, salad, fruit, and a slice of ham. When the participants’ insulin and blood sugar levels were measured at one hour and two hours after lunch, their blood sugar levels were found to be significantly lower due to this added Extra Virgin Olive Oil.

Researchers for this study went one step further, however. They looked at potential ways in which Extra Virgin Olive Oil might have produced these desirable effects. What they found were higher levels of incretins, specifically glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP) in the blood of participants after consuming Extra Virgin Olive Oil. Since these incretins are molecules that stimulate more insulin production, raising their levels resulted in more insulin secretion and more removal of sugars from the blood.

In short, these study participants achieved better insulin secretion and better regulation of blood sugar levels following their lunch meal through the addition of Extra Virgin Olive Oil.

How Can Extra Virgin Olive Oil Help Improve Blood Sugar Levels

Extra Virgin Olive Oil is probably the most extensively researched foodstuff on the planet and the health benefits are evidence based. Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the composition of best olive oil. What has been discovered is an extensive list of phytonutrients; one of the most praised is its polyphenols.

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. Scientific studies present the ability of polyphenols to modulate the human immune system by affecting the proliferation of white blood cells, and also the production of cytokines or other factors that participate in the immunological defense. The aim of the review is to focus on polyphenols of olive oil in context of their biological activities.

Keywords: olive oil, Olea europea, polyphenols, oleuropein, hydroxytyrosol, anticancer therapy

Polyphenols have been shown to reduce morbidity and/or slow down the progression of cardiovascular, neurodegenerative, and cancer diseases. The mechanism of action of polyphenols strongly relates to their antioxidant activity. Polyphenols are known to decrease the level of reactive oxygen species in the human body. In addition, health-promoting properties of plant polyphenols comprise anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects. There is a body of research demonstrating their ability to modulate the human immune system by affecting the proliferation and activity of white blood cells, as well as the production of cytokines or other factors that participate in immunological defence.

Morocco Gold Extra Virgin Olive Oil Is High In Polyphenols

Our latset harvest has produced a low acidity level of 0.2% together with the highest level of polyphenols yet seen in our extra virgin olive oil.

Tyrosol : A Key Polyphenol In Morocco Gold Extra Virgin Olive Oil

Tyrosol is a phenylethanoid, a derivative of phenethyl alcohol. It is a natural phenolic antioxidant present in a variety of natural sources. The principal source for human diet is in high quality extra virgin olive oil like Morocco Gold. As an antioxidant, tyrosol can protect cells against injury due to oxidation.

Along with hydroxytyrosol, tyrosol is one of the most abundant polyphenols in extra virgin olive oil, where they occur as such, or in the form of esters of elenolic acid. There is an increasing level of research into these polyphenols and their properties to determine which is the most significant contributor towards the range of health benefits associated with high quality extra virgin olive oil.

Tyrosol is a colourless solid at room temperature, melting at 91–92°C and slightly soluble in water. Hydroxytyrosol on the other hand appears as a clear colourless liquid at room temperature. It is now believed that this affects the rate of ‘uptake’ when ingested with hydoxytyrosol acting more quickly in the gut, however tyrosol accumululating intercellularly over time to provide longer term protection due to its higher concentration and good bioavailability.

Source: Sciencedirect.com

Health Benefits Of Tyrosol

Its beneficial properties for human health are strongly related to the ability of the molecule to scavenge free radicals and reactive oxygen/nitrogen species as well as to activate endogenous antioxidant systems in the body. Free radical scavenging properties have been convincingly confirmed in studies on rats with alloxan-induced diabetes mellitus.

Extra Virgin Olive Oil & Diabetes : A Further Study

In a further study, conducted at Sapienza University in Romen, researchers examined the health benefits of a traditional Mediterranean diet, including extra virgin olive oil for people with diabetes

This was a small study involving only 25 participants, all of whom ate a typical Mediterranean lunch consisting primarily of fruits, vegetables, grains and fish on two separate occasions. For the first meal, they added 10g of extra virgin olive oil. For the second, they added 10g of corn oil. After each meal, the participants blood glucose levels were tested. The rise in blood sugar levels was much smaller after the meal with extra virgin olive oil than after the meal with corn oil.

“Lowering blood glucose and cholesterol may be useful to reduce the negative effects of glucose and cholesterol on the cardiovascular system,” said Francesco Violo, lead author of the study.

The findings were consistent with previous studies, which have linked extra virgin olive oil to higher levels of insulin, making it beneficial to people with type 2 diabetes.
More surprising, however, were the reduced levels of low-density lipoprotein (LDL), or “bad” cholesterol, associated with the extra virgin olive oil meal.

The researchers stressed that consuming extra virgin olive oil on its own is not going to provide the benefits observed during the study. Rather, it has to be consumed within the context of a balanced diet.

Extra virgin olive oil lowers blood glucose and cholesterol .

What is blood sugar (glucose)?

Blood sugar (glucose) is the key to keeping the working of the body in good condition. When blood sugar levels start to fluctuate, the body starts showing signs of unhealthy functioning.

Glucose plus healthy fat (monosaturated fats such as are found in Extra Virgin Olive Oil) is the preferred source of energy in the body. While glucose is important, it is also important to keep it in moderation. When we eat, our body immediately starts processing glucose. Enzymes breakdown with the help of pancreas.

In some people (diabetics) people cannot completely rely on pancreas to work. Diabetes is a condition where the pancreas doesn’t produce adequate insulin.

Maintaining glucose levels is important for normal functioning of the body. The ideal range of sugar levels is 90-130 mg/dL while fasting, whereas post meals, it needs to be less than 180 mg/DL.

Reasons why blood sugar rises:

• Heavy meals
• Stress
• Underlying illness
• Sedentary lifestyle
• Skipping medication

Further ways to lower blood sugar:

You should have foods you enjoy but keep a check on what goes inside the body because food can help in diabetes care and diabetes management. As well as Extra Virgin Olive Oil certain lifestyle choices that help manage blood glucose levels include;

1. Raw cooked food: Opt for low carb vegetables such as eggplants, tomatoes, sprouts and mushrooms. You can top it with some pepper or garlic seasoning.

• Green leafy food: If you enjoy salads, then you can try a spinach salad. They are rich in health and low in carb. You could top it with some chia seeds for the extra crunch.

• Low calorie drinks: Water is best, but you do need an alternative sometimes. You could try some cinnamon tea. They are low carb and also keep you feeling full.

• Nuts & Seeds: Nuts prevent heart disease and control blood sugar levels. Seeds like flax seeds help improve fasting glucose levels and lower bad cholesterol.

• Exercise: A sedentary lifestyle is the major cause of diabetes. It is essential that you invest in some low duty exercise daily along with your medication.

Individuals who are suffering from diabetes and related issues usually show drastic improvement in their development when they self-participate in diabetes management. It is recommended to track your blood glucose levels regularly using a glucometer as to a keep track of your blood glucose level patterns.

In the next of our series of articles that looks at the science behind the health-related benefits of high-quality Extra Virgin Olive Oil like Morocco Gold we look at the positive impact on blood sugar (glucose) levels.

Source: Beatoapp.com

Keeping Your Bones Healthy Bones With Extra Virgin Olive Oil

^{Updated March 11th 2025}

When it comes to maintaining strong and healthy bones, your diet plays a significant role. While milk and calcium supplements are widely recognized as essential contributors to bone health, there’s another powerful nutrient that deserves attention on this front: extra virgin olive oil (EVOO). Recently, research has uncovered a surprising yet beneficial link between EVOO and bone strength.

Extra Virgin Olive Oil Helps With Bone Strength

Extra virgin olive oil is well-celebrated for its anti-inflammatory properties and cardiovascular benefits, but its impact on bone health is now gaining recognition. EVOO is rich in antioxidants, particularly phenolic compounds, which can help combat oxidative stress. Oxidative stress is a condition that may weaken bones over time, making them fragile and prone to fractures.

Additionally, EVOO encourages calcium absorption, a critical nutrient for strong bones. This capability elevates EVOO as a superfood for not just your heart or skin but also the structure supporting your entire body.

A study published in the journal “PLoS One” found that people who consume The Mediterranean Diet and, in particular olive oil, have denser bones and are less likely to experience bone fractures than those who don’t consume it. Researchers believe that this is due to the anti-inflammatory effects of olive oil, which help keep bones healthy. So if you’re looking for a way to protect your bones, consider adding olive oil to your diet.

The study found:

Overall, our data suggest a protective impact of virgin olive oil as a source of polyphenols in addition to vitamin D3 on bone metabolism through improvement of oxidative stress and inflammation.

Olive oil is loaded with antioxidants and monounsaturated fats, which are essential for bone health. Adding olive oil to your diet can help keep your bones strong and healthy throughout your life. So next time you’re cooking up a storm with some of our recipe inspiration, don’t forget the olive oil!

What is Osteoporosis And How Can Olive Oil Help?

Osteoporosis is a condition where bones become brittle and fragile due to decreased bone density and quality. It is especially common in older adults, particularly women post-menopause, due to hormonal changes that affect bone health. If not addressed, osteoporosis can lead to fractures even from minor falls or bumps.

But how does Extra Virgin Olive Oil play into this? Studies indicate that people following a Mediterranean-style diet, which is high in olive oil, tend to have better bone density than those who don’t. The oleuropein and other polyphenols in olive oil might help stimulate bone-forming cells while reducing bone degradation over time.

By incorporating EVOO into your diet, you could effectively contribute to your daily bone maintenance and potentially slow down the progression of osteoporosis.

Osteoporosis is extremely common, particularly in age groups over 50. There are a number of contributing factors to osteoporosis including ageing, heredity factors, also nutrition and lifestyle. So, how can The Mediterranean Diet, rich in the best extra virgin olive oil help boost your nutritional health?

Skeletal mass and microarchitecture degenerate with aging, thus predisposing the elderly to skeletal fragility and fractures. The global estimate of osteoporotic hip fracture incidence in 2000 was nine million and resulted in more disability adjusted life years lost compared to common cancers excluding lung cancers. The prevalence of osteoporosis is predicted to rise exponentially with the accelerated expansion of elderly population, especially in developing countries. The tremendous economic and healthcare burdens caused by osteoporotic fractures deserve much attention from the medical and scientific community.

Lost bone cannot be replaced, so current treatments focus on preventing the condition from worsening. But did you know that inclusion of a quality extra virgin olive oil in your diet could help to guard against Osteoporosis? According to the Bone Health & Osteoporosis Foundation, the food that you eat can affect your bones. It reminds us that:

Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health with help you make healthier food choices every day. If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you’re not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.

Studies have shown that a healthy diet like the Mediterranean diet, with extra virgin olive oil as a key constituent leads to decreased fracture incidence.

The key polyphenols in extra virgin olive oil that have been shown to reduce risk of bone fracture are Tyroso and Hydroxytyrosol.

Both are present in Morocco Gold extra virgin olive oil.

How Does Extra Virgin Olive Oil Help Keep Bones Healthy

1. It Reduces Oxidative Stress

The antioxidants in EVOO, like vitamin E and polyphenols, help neutralize free radicals that may contribute to bone weakening. Reducing oxidative stress can slow down the deterioration of bone tissue.

2. It Improves Calcium Absorption

Calcium is essential for strong bones, but it needs to be properly absorbed to be effective. Extra virgin olive oil aids in calcium absorption, ensuring your body makes the most of this critical mineral.

3. It Combats Bone Loss

EVOO contains compounds that may interfere with the cells responsible for breaking down bone tissue. By regulating this process, it can help maintain bone density, especially in aging populations.

4. It Supports a Healthy Mediterranean Diet

The Mediterranean diet, which is rich in vegetables, nuts, legumes, fish, and, of course, olive oil, has been associated with better overall bone health. EVOO is a staple food in this diet, solidifying its importance for skeletal maintenance.

5. It May Promote Osteoblast Activity Emerging research suggests that some bioactive compounds in EVOO stimulate osteoblasts, the cells responsible for forming new bone. This could be critical in restoring bone density, especially in individuals diagnosed with osteoporosis.

Adherence to a Mediterranean diet with extra virgin olive oil at its heart was associated with decreased fracture incidence in the European Prospective Investigation into Cancer and Nutrition Study involving 188,795 subjects followed for nine years. The Mediterranean diet including extra virgin olive oil was also associated with increased calcium absorption and retention and a decrease in urinary calcium excretion in male adolescents.

Olives and extra virgin olive oil are important components in the Mediterranean diet. A Mediterranean diet enriched with olive oil has been associated with increased levels of bone formation markers than non-enriched diet in elderly men. 

Mice fed with olive oil also had higher apparent calcium absorption and calcium balance, but a lower serum calcium, phosphate and magnesium level compared to groups fed with other lipids. It is thought that this could be attributed to the high phenolic content of extra virgin olive oil. These phenolic compounds, which include tyrosol, hydroxytyrosol and oleuropein, exert prominent antioxidant and anti-inflammatory effects; thus are potential candidate agents for osteoporosis prevention.

Extra Virgin Olive Oil & Bone Fractures: A Study

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. When the study results were analysed, the researchers divided 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.

While all of these Extra Virgin Olive Oil intake levels are fairly high, they nevertheless show a link between reduced risk of bone fracture and incorporation of Extra Virgin Olive Oil into an ordinary meal plan. It’s also worth noting that numerous animal studies have shown increased bone formation in rats and mice that were given Extra Virgin Olive Oil in their feeding plan. This increased bone formation has also been specifically tied to the presence of two phenols, tyrosol and hydroxytyrosol in Extra Virgin Olive Oil.

What Causes Osteoporosis?

Though the exact causes of osteoporosis are unknown, doctors have identified major factors that can lead to the disease.

Aging

Losing bone with age is a natural phenomenon and after the age of 35 the body builds less new bone to replace the loss of old bone. As a general rule, your bone mass goes down as your age goes up, and thus your risk for osteoporosis increases.

Heredity

A family history of the disease, fair skin, and Caucasian or Asian descent can increase the risk for osteoporosis. This fact may help explain why some develop the disease early in life.

Nutrition and Lifestyle

A calcium-deficient diet, excessively low weight, and a sedentary lifestyle have all been linked to osteoporosis, along with smoking and excessive alcohol consumption.

Medications and Other Illness

Some medications, including steroids, and other diseases like thyroid problems have been linked to osteoporosis.

Treatment

Lost bone cannot be replaced, and as such, treatment focuses on preventing the condition from becoming worse. Treatment plans often involve work from physicians, orthopaedists, a gynecologist, and an endocrinologist. In addition to including regular intake of Extra Virgin Olive Oil, exercise and nutrition as part of your lifestyle choices, other treatments include:

Estrogen Replacement Therapy

• Often offered to women at high risk for osteoporosis, estrogen replacement therapy (ERT) helps prevent bone loss and reduce fracture risk. The hormones also help prevent heart disease and improve cognitive function but can increase the risk for breast cancer.

Selective Estrogen Receptor Modulators

• Known as SERMs, these anti-estrogens can increase bone mass, reduce fracture risk, and lower the risk for breast cancer.

Calcitonin

• This medication is available in nasal spray form and helps increase bone mass and relieve pain.

Bisphosphonates

• These significantly increase bone mass and help prevent spine and hip fractures.

Conclusion

Olives, extra virgin olive oil or olive polyphenols have the potential to be developed as bone protective agents. This is supported by evidence derived from preclinical studies using animal models of osteoporosis and a limited number of human studies. The bone protective effects of olive and its products are attributed to their ability to increase bone formation and inhibit bone resorption, by suppressing oxidative stress and inflammation. However, the exact pathways are still elusive and await future validation. Well-planned randomized controlled trials on olive and its derivatives are warranted to justify its use in osteoporosis prevention.

Anyone experiencing or at risk of the effects of osteoporosis should talk to their doctor to determine the appropriate course of treatment.

Why Sending The Best Olive Oil This Year Is The Gift Of Wellness

If you’re looking for the perfect lifestyle gift this Christmas, look no further than a bottle of quality extra virgin olive oil.  With products such as Morocco Gold developed and designed with attention to detail, a bottle of the best olive oil you can find truly is the ultimate gift of health and luxury.

Here are five reasons why a bottle of superior quality extra virgin olive oil makes the ideal present this holiday season:

1/ The health benefits of Extra virgin olive oil are abundant and constantly growing. Extra Virgin Olive Oil is packed with antioxidants and healthy fats, making it a great choice for anyone looking to improve their health. Hardly a month goes by without some new research to support the many health benefits of regular consumption of extra virgin olive oil. So, a bottle of single sourced, cold pressed extra virgin olive oil such as Morocco Gold is – quite literally – a gift of health for your nearest and dearest. You can’t argue with that now, can you?

2/ Extra Virgin Olive Oil is enormously versatile. 

There is a reason that our jam packed recipe section online is overflowing with a dish for every diet or taste imaginable. And, whether your recipient is a budding chef or an experienced cook, they’ll be able to find lots of uses for their extra virgin olive oil. From dressing salads to roasting vegetables, it’s a kitchen essential. Extra virgin olive oil makes a great gift for the foodie in your life. For a truly unique present, look for extra virgin olive oil that has been infused with herbs or spices. You can also find extra virgin olive oil that has been flavored with citrus fruits or other flavors. There are endless possibilities when it comes to extra virgin olive oil, so get creative and enjoy the versatility of this healthy cooking ingredient.

3. It’s long-lasting (If you treat it well!) – A quality bottle of extra virgin olive oil will last for months, so your recipient can enjoy it long after Christmas is over. Although there are many factors which determine the shelf life of even the best extra virgin olive oil, the antioxidants which are present in the oil allow it to retain its high-quality even after many months of being bottled.

According to The Olive Oil Times, there are five keyways you can maximise the shelf life of your extra virgin olive oil.  These are:

• Avoid exposure to light
• Choose the right packaging
• Read the labels
• Find the best-before date
• Buy it fresh

If attention is given to all of the above factors, the best Extra Virgin Olive Oil can remain ‘extra virgin’ for up to two years after being packaged.

4. It looks stunning in a Christmas hamper – Just a quick glance at the packaging of some of the best olive oils on the market will tell you just how stunning these bottles look.  The attention to design and quality ensures that the end result is a bottle that is a joy to receive and to place on show as the centrepiece of any holiday feast. There’s no other gift quite like extra virgin olive oil, making it a truly special present for someone special in your life.

5. Holiday season is a great time to enjoy a discount off the very best quality olive oil around.  At Morocco Gold, we are offering a range of incentives right now to ensure you get the very best value for money with your purchase. As well as free delivery and our hugely popular refer a friend 15% discount, we are also offering a 16% discount when you buy 5 bottles and 2 bottles free when you buy 10.

So if you’re looking for a thoughtful, practical and unique gift this year, extra virgin olive oil is the perfect choice!

Put Nutrition At The Healthy Heart Of Your Wellness Agenda

National wellness month in August is a great time to focus on good nutrition and making healthy choices and including the best extra virgin olive oil in your diet is a great way to start. One simple way to do this is by incorporating extra virgin olive oil into your diet. This delicious oil is packed with nutrients and offers a host of health benefits. For example, it can help to reduce inflammation, lower cholesterol levels, and improve blood sugar control. What’s more, extra virgin olive oil is a great source of antioxidants, which are important for protecting the body against disease. So make the most of national wellness month by adding some extra virgin olive oil to your meals!

Why Celebrate National Wellness Month?

Did you know that focusing on your own self-care and wellness helps manage stress and promotes happiness?  Whether you challenge yourself to a new fitness regime or book yourself in for a spa treatment, making even small changes can have a positive impact on your health.

There are numerous ways to make those small changes, too.

• Add more fruits and vegetables to your meals with a diet such as The Mediterranean Diet.
• Increase your water intake.
• Monitor your sleep and make adjustments for better sleep habits
• Join a yoga, walking, or aerobics class.
• Learn to meditate.

The Mediterranean Diet For Wellness: Tell Me More!

According to a fascinating article from Everydayhealth.com, there are eight scientific health benefits of The Mediterranean Diet.  So what are the hard facts?

1. The Mediterranean Diet May Reduce Your Risk of Heart Disease
2. A Mediterranean Diet May Reduce Women’s Risk of Stroke
3. A Mediterranean Diet May Prevent Cognitive Decline and Alzheimer’s Disease
4. The Mediterranean Diet May Help With Weight Loss and Maintenance
5. A Mediterranean Diet May Stave Off Type 2 Diabetes
6. People With Rheumatoid Arthritis May Benefit From the Mediterranean Diet
7. Are Foods in the Mediterranean Diet Protective Against Cancer?
8. Some Foods in the Mediterranean Diet May Ease Depression

Depression is a serious mood disorder that can significantly impact a person’s quality of life. According to the National Institute of Mental Health, an estimated 16 million adults in the United States experience depression each year. While there are many factors that can contribute to depression, research has shown that diet can play a role. In particular, the Mediterranean diet has been linked to a reduced risk of depression.

While more research is needed to confirm the link between the Mediterranean diet and depression, there is evidence to suggest that this way of eating may be beneficial for mental health.

Wellness And Nutrition: What The Scientists Say

These are some seriously impressive claims and full details of the science behind each health benefit can be found at Everydayhealth.com

Jo Ann Carson, PhD, a former professor of clinical nutrition at UT Southwestern Medical Center in Dallas and a former chair of the nutrition committee for the American Heart Association puts the science in to a wider context:

“Whether you’re thinking of diabetes or cancer or heart disease, we want people to be at a healthy weight and not to be gaining weight unnecessarily. As you’re following the Mediterranean pattern, make sure that you’re doing it in a way that helps you control calories, which is very doable,” she says.

Jo Ann Carson, PhD

This well-rounded approach to good nutrition emphasizes fruits, vegetables, whole grains, legumes, and nuts. It also allows for moderate amounts of dairy, lean protein, and red wine. One of the key components of the Mediterranean diet is extra virgin olive oil. This healthy fat has been shown to lower blood pressure and LDL cholesterol levels. It can also reduce the risk of stroke and heart disease. In addition, olive oil is a great source of antioxidants and vitamins E and K. So next time you’re looking for a way to improve your health, consider giving the Mediterranean diet a try.