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How The Mediterranean Diet With Healthy Fats Can Reduce Risk Of Ulcerative Colitis

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

Mediterranean Diet and Ulcerative Colitis

Summary

  • The anti-inflammatory properties of extra virgin olive oil and The Mediterranean Diet can help prevent Ulcerative Colitis
  • Ulcerative Colitis is a type of inflammatory bowel disease (IBD) that causes chronic inflammation in the inner lining of the large intestine (your colon and rectum).
  • Polyphenols serve as the core substances that give Extra Virgin Olive Oil its unique anti-inflammatory properties.

Contents

  1. Anti-Inflammatory Foods And The Mediterranean Diet Can Help Prevent Ulcerative Colitis
  2. What Is Ulcerative Colitis And Can Extra Virgin Olive Oil Help?
  3. The Importance Of A Healthy Gut Microbiome
  4. Anti-Inflammatory Properties Of The Mediterranean Diet
  5. Implementing the Mediterranean Diet for UC Prevention and Management
  6. Anti-Inflammatory Benefits of Extra Virgin Olive Oil

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

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

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

These include:

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

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

Morocco Gold Olive Oil For Brain Health

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

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

The Importance Of A Healthy Gut Microbiome

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

Our Extra Virgin Olive Oil Is Packed With Healthy Polyphenols

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

Anti-Inflammatory Properties Of The Mediterranean Diet

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

Implementing the Mediterranean Diet for UC Prevention and Management

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

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

Anti-Inflammatory Benefits of Extra Virgin Olive Oil

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

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

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

Conclusion

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

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

Mediterranean-Ketogenic Diet With Olive Oil Benefits Psoriasis and Psoriatic Arthritis

Med Keto Diet For Skin Health

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

Med Keto Diet For Skin Health
Mediterranean & Keto Diet For Skin Health

Summary

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

Contents

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

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

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

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

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

It says:

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

hcplive.com

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

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

Vaia Lambadiari, MD, PhD

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

Extra Virgin Olive Oil Benefits for Your Skin

Our Extra Virgin Olive Oil Is Packed With Healthy Polyphenols

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

The Cellular Impact of Polyphenols In Extra Virgin Olive Oil

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

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

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

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

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

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

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

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

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

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

Why Are Avocado And Extra Virgin Olive Oil Considered Healthy Fats?

Avocado And Olive Oil Considered Healthy Fats

New Research Shows Avocado and Extra Virgin Olive Oil Boost Heart Health

Updated March 20th 2024

Healthy Fats & The Mediterranean Diet
Extra Virgin Olive Oil And Avocado For Heart Health

Summary

  • Avocado Oil And Extra Virgin Olive Oil are two of the stand-out healthy fats and they have lots in common but some differences in health benefits.
  • Both Avocados and Extra Virgin Olive Oil are a rich source of monounsaturated fats.
  • Avocados contain lutein and zeaxanthin, antioxidants that are beneficial for eye health where olive oil contains antioxidants such as vitamin E and polyphenols which help neutralize free radicals.
  • Nutritionists and Chefs recommend both avocado and extra virgin olive oils as they each have unique flavours and considerable health benefits.

Contents

  1. Considering Which Is Better For Health: Extra Virgin Olive Oil Or Avocado Oil.
  2. Health Benefits of Avocado Oil
  3. What Do The Experts Say About Extra Virgin Olive Oil Or Avocado Oil?
  4. Health Benefits of Extra Virgin Olive Oil
  5. Choosing The Right Fat To Combat Heart Disease
  6. Monounsaturated Fats Support A Healthy Diet
  7. How to Avoid Excess Weight Gain And Maintain A Healthy Diet
  8. What Is In 1 Tablespoon Of Extra Virgin Olive Oil?
  9. Conclusion: Extra virgin olive oil and Avocado Oil both have many health benefits.

Considering Which Is Better For Health: Extra Virgin Olive Oil Or Avocado Oil.

In recent years, avocados and extra virgin olive oil have taken center stage in the world of healthy eating. These two food items have become popular not just as ingredients in delicious recipes but also as superfoods with significant health benefits.

But what makes them stand out as “healthy fats,” and why should food enthusiasts and health-conscious individuals consider incorporating them into their diet?

Eating at least two servings of avocado a week reduced the risk of having a heart attack by 21% says a new study this week.  But lovers of olive oil don’t have to change their healthy fat as olive oil and avocado are great together!

According to the latest research from the Journal of the American Heart Association, eating avocados reduced the risk of heart attacks in both men and women, including when eaten in place of butter, cheese or processed meats.

“Although no one food is the solution to routinely eating a healthy diet, this study is evidence that avocados have possible health benefits,” said Cheryl Anderson, chair of the American Heart Association’s Council on Epidemiology and Prevention, in a statement. Anderson was not involved in the study.

“We desperately need strategies to improve intake of AHA-recommended healthy diets — such as the Mediterranean diet — that are rich in vegetables and fruits,” said Anderson, who is also professor and dean of the Herbert Wertheim School of Public Health and Human Longevity Science at University of California San Diego.

Health Benefits of Avocado Oil:

Avocados are rich in monounsaturated fats, particularly oleic acid, which is known for its positive impact on heart health. Unlike saturated fats, which can raise the body’s levels of bad cholesterol, monounsaturated fats help maintain good cholesterol levels and reduce inflammation, reducing the risk of cardiovascular diseases.

  • Heart Health: The “good” fats in avocado can help lower bad cholesterol levels and support heart health.
  • Nutrient Absorption: They enhance the absorption of fat-soluble vitamins like vitamins A, D, E, and K.
  • Fiber Content: High fiber content contributes to weight management and digestive health.
  • Antioxidants: Avocados contain lutein and zeaxanthin, antioxidants that are beneficial for eye health.

What Do The Experts Say About Extra Virgin Olive Oil Or Avocado Oil?

If, as Anderson suggests, you choose to align your lifestyle with the Mediterranean diet, to reduce your ldl cholesterol levels replacing saturated fats with foods containing monounsaturated fatty acids is vital.  Both avocado and olive oil have a very similar fatty acid composition, containing over 70 percent monounsaturated fatty acids. Both foods have been shown to reduce inflammation and protect against heart disease.

According to a recent article in Healthline.com  both Avocado Oil and Olive Oil have been proven to reduce levels of ldl cholesterol – the bad kind and protect against heart disease. Healthline reports:

 Both avocado oil and olive oil are primarily made up of oleic acid, a beneficial monounsaturated omega-9 fatty acid.  Studies have shown that foods rich in oleic acid may benefit your health. Particularly, they may help reduce inflammation and blood pressure levels.

Healthline.com

When it comes to choosing the best olive oil for oleic acid, the principles are simple.  There are different grades of olive oil according to its level of acidity, or level of free oleic acid within the olive oil. The amount of free oleic acid in olive oil indicates the extent to which fat has broken down into fatty acids.  To qualify as extra virgin olive oil, it is an olive oil of less than 0.8% acidity and has no taste defects. In practice, the very best extra virgin olive oils have acidity levels much lower. Morocco Gold extra virgin olive oil is consistently below 0.5%, normally around 0.25% to 0.3% depending on the weather conditions throughout the growing season.

Health Benefits of Extra Virgin Olive Oil:

Extra virgin olive oil (EVOO) is another excellent source of monounsaturated fats, primarily oleic acid. It is a staple in the Mediterranean diet, which has been associated with a multitude of health benefits.

  • Cardiovascular Benefits: EVOO can improve heart health by regulating cholesterol levels and preventing inflammation.
  • Rich in Antioxidants: It contains antioxidants such as vitamin E and polyphenols which help neutralize free radicals.
  • Anti-Inflammatory Properties: The compound oleocanthal in EVOO has been found to have anti-inflammatory effects similar to ibuprofen.
  • Cancer Prevention: Some studies suggest that the antioxidants in EVOO may help protect against certain types of cancer.

Choosing The Right Fat To Combat Heart Disease

Morocco Gold For Keto Diet
Olive Oil For Monounsaturated Fatty Acids

Dietary fats are an essential part of a healthy diet according to the American Heart Association. Firstly, the right fats provide energy, improve cell growth and absorption of nutrients, and create important hormones. Not only does extra virgin olive oil like Morocco Gold consist mainly of healthy monounsaturated fats. Secondly, this fat that contains high levels of polyphenols. The antioxidants associated with a range of health benefits. However, this makes extra virgin olive oil without question the healthiest of all fats and an essential part of a healthy diet.

Fats consist of fatty acids and glycerol. A fatty acid is a chain of carbon atoms. Each carbon atom in the chain is attached to hydrogen atoms. The number of hydrogen atoms per carbon atom determines whether the fatty acid is saturated or unsaturated. Therefore will contribute towards a healthy diet.

Saturated fats

Firstly, if a fatty acid has all of the hydrogen atoms it can hold (2 per carbon atom in the chain) and all of the carbon atoms in the chain are linked by single bonds, it is described as saturated.

Secondly, saturated fats are usually solid or semi-solid at room temperature. Nutritionists recommend eating them as little as possible. Lard, butter, hard cheeses, whole milk, animal fats and palm and coconut oils. They can cause high blood pressure. Plus products containing them – all contain high levels of saturated fat that do not support a healthy diet.

Monounsaturated Fats Support A Healthy Diet

There is a common misconception that fats cause weight gain, making some people wary of foods like avocados and olive oil. However, healthy fats are actually crucial for weight management as they provide a sense of satiety that can curb overeating. Both avocado and extra virgin olive oil can be part of a healthy diet when used in moderation.

A pair of carbon atoms in the fatty acid chain linked by a double bond instead of a single bond is described as a monounsaturated fat. Monounsaturated fat tends to be liquid at room temperature. Olive oil is one of the richest sources of monounsaturated fatty acids and therefore supports a healthy diet.

Monounsaturated fats—omega-6s in the case of olive oil—are important because they help boost heart health. This is important for helping prevent health issues such as cardiovascular disease or stroke.

Polyunsaturated fats

These contain more than one double bond and are liquid at room temperature. The main sources are vegetable oils, such as sunflower oil, corn oil and rapeseed, but not tropical oils such as coconut, palm and palm kernel oils.

Trans fats

Trans fats are created when a hydrogenation process is applied to solidify oil for use in margarines or to improve a product’s shelf life. This processing causes trans fats to act like saturated fats.

The following illustrates the differing fat contents of a range of products.

Olive Oil A Healthy Fats
Olive Oil A Healthy Fats

What Is In 1 Tablespoon Of Extra Virgin Olive Oil?

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

  • 120 calories
  • 10 grams of monounsaturated fat
  • 2 grams of saturated fat
  • 2 grams of polyunsaturated fat
  • 1.9 milligrams of vitamin E (10 percent of Daily Value)
  • 8.1 micrograms of vitamin K (10 percent of DV)
Fat Content Comparison Not All Fats Are The Same
Fat Content Comparison Not All Fats Are The Same

Not All Calories Are Created Equal

As part of maintaining a healthy diet many people want to know how many calories are in olive oil. Research has shown that not all calories are necessarily equal.

In a famous study at Middlesex Hospital in London in the 1950s, two British researchers, Professor Alan Kekwick and Dr. Gaston L.S. Pawan, tested a series of diets on overweight patients. The patients on a high-carbohydrate diet consistently gained or sustained weight, even when given limited calories. Conversely, subjects on a high-fat diet lost considerably more weight than any of the other diets, even when provided with excess calories.

A more recent study published in The Journal of the American Medical Association also challenges the notion that a “calorie is just a calorie.” Led by Cara Ebbeling, PhD, associate director and David Ludwig, MD, director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, the purpose of the study was to learn what kind of diet helped people maintain their new weight after successfully losing weight. The results indicated that a low-fat diet predicts weight regain, while diets featuring a moderate to high percentage of calories from fat both increased subjects’ energy expenditure and reduced the surge in their blood sugar after eating, making these diets preferable to a low-fat diet for those trying to achieve lasting weight loss.

How to Avoid Excess Weight Gain And Maintain A Healthy Diet

Adding extra virgin olive oil to your healthy diet provides your body with important nutrients and all the healthy fats it needs. This reducing the cravings that lead to nutrient-empty foods like soft drinks, cookies and breads.

Extra virgin olive oil reduces the risk of acid reflex and prevents gastric juices from traveling back up from the stomach to the esophagus. Olive oil inhibits gastric acid’s motility (the ability to move food through the digestive tract). Because of this, the stomach’s gastric content releases more gradually and slowly into the duodenum, making one feel fuller and benefiting from full nutrient absorption in the intestine. By emphasizing nutrient-rich extra virgin olive oil alongside vegetables and protein in your healthy diet, you can avoid excess consumption of weight-inducing sugars and grains.

By feeding your body the healthy fats it needs and increasing your intake of olive oil, research shows you will feel more full for a longer period of time and be less tempted to overeat, making extra virgin olive oil an important aid in weight loss and improved health for adults and children alike.

On the other hand, consumption of man-made trans fats found in hydrogenated and refined vegetable oils interferes with numerous biochemical processes in the body and can cause serious health problems and contribute to weight gain. Using extra virgin olive oil as part of a healthy diet can instead begin reversing the negative effects of trans fats.

Conclusion: Extra virgin olive oil and Avocado Oil both have many health benefits.

Avocado and extra virgin olive oil are considered healthy fats because they contribute to heart health, combat inflammation, and are rich in antioxidants, among other benefits. As part of a balanced diet, they can be powerful allies in maintaining your well-being. Not only that, their potential in various dishes makes them essential items in any health-conscious foodie’s pantry.

Next time you’re at the grocery store, remember that the fats found in avocados and extra virgin olive oil are nothing to shy away from. Grab that vibrant green fruit or that bottle of golden oil and give your meals—and your health—a boost.

Whether you’re an aspiring chef exploring new recipes or someone just starting your health and wellness journey, consider avocados and extra virgin olive oil your trusted companions. They remind us that not all fats are created equal, and when chosen wisely, they can significantly elevate both the flavor of our food and the quality of our health.

Extra Virgin Olive Oil Fuelled Mediterranean Diet Can Improve Young Adults Memory

Mediterranean Diet And Evoo

Mediterranean Diet With EVOO Boosts Cognitive Behaviour In Students

Updated February 23rd 2024

Mediterranean Diet And Evoo
Mediterranean Diet And Extra Virgin Olive Oil

Summary

  • Following Extra Virgin Olive Oil Fuelled Mediterranean Diet Can Boost Young Adults’ Cognitive Performance.
  • Study Reports Improved ‘Working Memory’ Linked To Mediterranean Diet.
  • Mediterranean Diet includes use of healthy fats like extra virgin olive oil which has multiple health benefits.
  • The polyphenols in extra virgin olive oil support brain health.

Contents

Mediterranean Diet With Extra Virgin Olive Oil Can Boost Students’ Working Memory

Adherence to the principles of The Mediterranean Diet – with a focus on fresh fruit, vegetables, healthy fats like extra virgin olive oil and regular activity – can boost the cognitive performance of young adults, according to a new study.

The study, as reported in The Olive Oil Times, shows that following the Mediterranean diet and exercising regularly demonstrated improved ‘working memory’ – a system in the brain responsible for temporarily holding and manipulating information necessary for performing complex cognitive tasks.

Researchers from The University of Bologna, which produced the study, say the results should be considered when developing public programs and educational policies targeting school-age children.

Talking to The Olive Oil Times, Laura Dellolio, a researcher at the University of Bologna and co-author of the study, said:

“Working memory is a short-term memory; it is the ability to remember information and to build on it. It is like having a blackboard one can take notes on, retain and elaborate on.

“We did not expect these results, as the beneficial effects of the Mediterranean diet on students have rarely been researched, and they are usually broadly associated with well-being and general health,” Dellolio said.

Researchers linked better working memory with improved learning skills, impacting academic achievement and opportunity. Language skills, reading comprehension, mathematics and reasoning are impacted by working memory. Working memory is one of the key executive brain functions, along with problem-solving, self-control and mental flexibility, which are interrelated.

Why Polyphenols In Extra Virgin Olive Oil Boost Brain Health

Polyphenols are a type of micronutrient found in many fruits and vegetables. They have numerous health benefits, including the promotion of brain health. Polyphenols help to protect the brain from damage caused by free radicals, and they also help to improve blood flow and reduce inflammation.

Additionally, polyphenols have been shown to improve cognitive function and decrease the risk of age-related cognitive decline. Because of their many potential benefits, polyphenols are an important part of a healthy diet. Including plenty of polyphenol-rich foods in your diet may help to keep your brain healthy and functioning at its best.

Extra Virgin Olive Oil And Adolescent Health

Mediterranean Diet And Adolescent Health
Mediterranean Diet And Adolescent Health

The Mediterranean Diet has countless health benefits for young people, and is even being recommended for adolescents by the World Health Organization. It is a healthier way of eating based on the traditional cuisine of countries that surround the Mediterranean Sea. Research suggests this type of diet can provide various dietary and lifestyle improvements associated with good health, especially among adolescents.

Instead of processed food, meals in this diet are generally composed of fruits and vegetables, legumes, nuts and whole grains, as well as occasional servings of fish and poultry. The Mediterranean Diet also relies heavily on extra virgin olive oil as a main fat source instead of red meat, butter or processed options. This healthy diet provides numerous nutritional benefits to help young people live an active lifestyle which results in improved cognitive development and overall improved physical fitness.

Mediterranean Diet & Evoo – A Cognitive Plus

This most recent study linking the benefits of The Mediterranean Diet with improved cognitive function in young adults supports research that shows teenagers who stick to the principles of the Mediterranean Diet may be helping to reduce the risk factors associated with metabolic and chronic diseases later in life.

The study, conducted by researchers in Calabria, Italy, is based on analysis of the serum of healthy adolescents, aged 14 to 17.   It concluded that:

“Optimal adherence to the MD [Mediterranean Diet], rich in fruits, legumes, vegetables, and nuts, exerts anti-inflammatory and antioxidant properties in adolescents that may be due to the healthy quality of the MD pattern, which may have a positive impact on the prevention of metabolic and chronic diseases in adulthood.”

Researchers in Calabria, Italy

The study, explained in full in our earlier blog post, used the Mediterranean Diet Quality Index for children and teenagers (KIDMED) as a benchmark to ‘score’ adherence to the Mediterranean diet by study participants.

A value of +1 was assigned for the intake of whole cereals or grain, vegetables, fruits, legumes, dairy products, fish, nuts and olive oil. A value of −1 was assigned for skipping breakfast, eating fast food and consuming baked goods and sweets.

The results were ranked from zero to 12, with ‘optimal adherence’ considered a score of eight or more and ‘poor adherence’ a score of three or lower.

Encourage Our Young People To Adopt The Mediterranean Diet For Life

The results of the study showed that among the 43 percent of participants who scored in the ‘optimal adherence’ category, there was clear evidence of increased levels of antioxidants and anti-inflammatory properties.

The information presented demonstrates how following a Mediterranean Diet produces positive effects on comprehensive health and cognitive functioning among young adults. This result signals a need to encourage the principals of the Mediterranean Diet among our young people while they are still in their formative years.

Adopting this dietary routine early can foster the development of a lifetime of healthy habits and choices, simultaneously promoting well-being and disease prevention. Implementing activities that correspond with ingesting quality extra virgin olive oil, such as smart food shopping, frequent physical activity, and mindful plate portioning will provide invaluable knowledge for young people’s current and future selves. To ensure the longevity of young peoples’ healthy eating habits, it is vital to encourage the principles of The Mediterranean Diet and evoo among our youth now.

Can Extra Virgin Olive Oil Infused Diets Protect Your Brain From Cognitive Decline?

Age Related Cognition And Spatial Span Length Over 10 Years In Mz Twins Discordant For Mind And Med Diet Score

New Study Shows Link Between Mediterranean Diet And Brain Health In Old Age

Mediterranean Diet With Olive Oil
Mediterranean Diet With Olive Oil

Summary:

  • New research in Alzheimer’s Research & Therapy  has found a link between adherence to MED and MIND Diets and Reduced Cognitive Decline In Old Age.
  • Study reported by News-Medical.net looking at Dietary Patterns of Twins Reveals Increasing Adherence to MED or MIND diet associated with improved episodic memory.
  • Age-Related Cognitive Decline can affect morbidity and mortality and be a risk factor for Alzheimer’s Disease.
  • Extra virgin olive oil has been found to aid in the prevention of Alzheimer’s Disease.

Contents:

New Study Explores Link Between MED and MIND Diets And Cognitive Performance.

Extra Virgin Olive Oil And Alzheimers
Extra Virgin Olive Oil And Alzheimers

The Mediterranean and MIND Diets – both including extra virgin olive oil – could help keep your brain functioning well as you age, says a new study this month.

According to a study published in the journal Alzheimer’s Research & Therapy  the Mediterranean and MIND diets could effectively preserve episodic and visuospatial working memory in midlife. But what does this mean and why is it good news for extra virgin olive oil lovers?

How Can The Mediterranean Diet And Olive Oil Boost Your Brain Function?

Study researchers from Rush University in Chicago reported that participants following The Mediterranean Diet recorded higher scores in cognitive function – even if they were demonstrating signs of Alzheimer’s in their brains.

The study was based on data obtained from the UK Adult Twin Registry. Baseline dietary intake was assessed to calculate scores for the MED and MIND dietary patterns. Cognitive performance of each participant was assessed at baseline and after 10 years.

As reported in more detail by News-Medical.net,

The assessment of the impact of dietary patterns on baseline cognitive performance revealed no significant association between MED diet scores and cognitive test scores. For the MIND diet, each 1-point increase in diet score was found to be associated with faster reaction time and better visual episodic memory after adjusting for demographic, health, and lifestyle confounding factors.

The assessment of the impact of dietary patterns on cognitive performance at a 10-year follow-up revealed that increasing adherence to the MED or MIND diet is associated with improved episodic memory.

What Is Age-Related Cognitive Decline And How Can Dietary Choices Impact It

Age-related cognitive decline is a public health concern as it can affect morbidity and mortality. Although most individuals experience cognitive decline in midlife, the rate of cognitive decline can significantly vary between individuals depending on their cardiovascular health and lifestyle behaviors. A faster-than-usual rate of cognitive decline with age can be a risk factor for Alzheimer’s disease.

Nutrient-rich dietary patterns, such as the Mediterranean (MED) and the Mediterranean-dietary approaches to stop hypertension intervention for neurodegenerative delay (MIND) diets, are known to have neuroprotective and cognition-enhancing abilities. In this context, evidence indicates that the MED diet can improve cognitive functions by positively influencing the gut microbiota.

In this study, scientists have investigated the impact of MED and MIND diets on cognitive function and 10-year change in cognitive performance in cognitively healthy female twins.

Age Related Cognition And Spatial Span Length Over 10 Years In Mz Twins Discordant For Mind And Med Diet Score
Age Related Cognition And Spatial Span Length Over 10 Years In Mz Twins Discordant For Mind And Med Diet Score

Mediterranean Diet, Extra Virgin Olive Oil & Dementia : An Earlier Study

People who eat a Mediterranean-style diet, known to include fish, leafy vegetables and extra virgin olive oil, increase their chances of better cognitive function later in life, according to a new study this month.

The scientific research, from Edinburgh University, has shown that consuming lower amounts of read meat and following the principles of Mediterranean cuisine correlated with higher scores in memory and thinking tests in the over 70s.

Extra virgin olive oil is a key component of the Mediterranean diet, which is rich in fruits, vegetables, whole grains, olive oil and nuts.

These latest findings suggest that this primarily plant-based diet may have benefits for cognitive function as we get older.

Researchers involved in the study tested the thinking skills of more than 500 people aged 79 and without dementia. The participants completed tests of problem solving, thinking speed, memory and word knowledge, as well as a questionnaire about their eating habits during the previous year.

More than 350 of the group also underwent a magnetic resonance imaging (MRI) brain scan to gain insights into their brain structure.   The team used statistical models to look for associations between a person’s diet and their thinking skills and brain health in later life. 

The findings show that, in general, people who most closely adhered to a Mediterranean diet had the highest cognitive function scores, even when accounting for other factors, including childhood IQ, smoking, physical activity and health factors.

Dr Janie Corley, from the University of Edinburgh’s School of Philosophy, Psychology and Language Sciences, said:

“Eating more green leafy vegetables and cutting down on red meat might be two key food elements that contribute to the benefits of the Mediterranean-style diet.”

Dr Janie Corley, University of Edinburgh

Extra Virgin Olive Oil and Alzheimer’s

In 2019, researchers from the Lewis Katz School of Medicine at Temple University in Philadelphia were reported to discover that extra virgin olive oil could aid in preventing Alzheimer’s disease. Researchers found out that the most common component of the Mediterranean diet, extra virgin olive oil, boosts the cognitive performance and could prevent Alzheimer’s in genetically modified mice.  The Alzheimer’s disease mice models were said to have no changes in physical appearance after several months after the experiment. Yet, the mice fed with extra virgin olive oil were mentioned to perform better when they reached the age of 9 months and 12 months old.

This latest research from Edinburgh University adds further strength to the weight of evidence supporting the benefits of a Mediterranean Style Diet to many aspects of our overall health.

Diet For A Healthy Heart With Extra Virgin Olive Oil

Fry Your Eggs With Olive Oil

Why You Should Fry Your Eggs With Olive Oil

Updated February 9th 2024

Fry Your Eggs With Extra Virgin Olive Oil
Fry Your Eggs With Olive Oil

Summary:

  • Choosing a Mediterranean Diet breakfast to start your day is an excellent way to incorporate the health benefits of extra virgin olive oil into your nutritional intake.
  • Cooking your eggs with extra virgin olive oil is a healthy alternative to saturated fats which brings a number of health benefits.
  • Extra virgin olive oil is the best cooking oil for fried eggs because it has the highest smoke point.
  • Morocco Gold extra virgin olive oil offers a wealth of cooking ideas and inspiration to make your Mediterranean Diet full of flavour as well as health.

Contents:

Why It’s Time To Go Mediterranean For Breakfast With Extra Virgin Olive Oil

Are you looking for a delicious and healthy way to start your day? Look no further than cooking up a Mediterranean Breakfast using the best extra virgin olive oil around! In this blog post, we will dive into the wonderful world of the Mediterranean Diet and explore why you should be using extra virgin olive oil in your breakfast foods.

Whether you are a health-conscious food lover or simply want to switch up your morning routine, incorporating this ancient and flavorful ingredient into your breakfast dishes will not only elevate the taste but also provide numerous health benefits.

From improving heart health to promoting weight loss, the Mediterranean Diet coupled with extra virgin olive oil is the perfect way to kickstart your mornings and set the tone for a day full of energy and vitality. Join us as we embark on a journey through the vibrant Mediterranean cuisine, learning about the history, science, and incredible flavors that come with using this golden elixir in your breakfast meals. Get ready to fall in love with the Mediterranean Diet all over again, and revolutionize your breakfast routine with the power of extra virgin olive oil.

Why Fry Your Eggs With Extra Virgin Olive Oil?

When it comes to frying eggs, extra virgin olive oil is the best option. Not only is extra virgin olive oil healthier than other oils, but it also imparts a delicious flavor. Here are some of the health benefits of extra virgin olive oil:

  • Olive oil is rich in monounsaturated fats, which have been shown to reduce cholesterol levels and improve heart health.
  • Olive oil is also a good source of antioxidants, which protect against cell damage and inflammation.
  • Studies have also linked olive oil consumption to a reduced risk of Alzheimer’s disease and cancer.

Not only is extra virgin olive oil good for your health, but it also makes your eggs taste amazing. The rich, buttery flavor complements the natural taste of eggs perfectly. So next time you’re frying up some eggs, reach for the extra virgin olive oil and enjoy the deliciousness!

Health Benefits Of Eggs

Fried eggs are a popular choice, and they can be cooked in different ways to suit your preference.  Eggs are a good source of protein and essential nutrients, and they have several health benefits. For example, eggs can help to regulate blood sugar levels and reduce the risk of heart disease. Eggs are also a good source of choline, which is important for brain development. In addition, eggs are low in calories and fat, making them a healthy choice for breakfast or any meal. Whether you like them scrambled, sunny-side up, or poached, eggs are a nutritious option that can benefit your health.

Extra Virgin Olive Oil And Eggs: The Perfect Combination For Top Chefs

Mediterranean Diet With Olive Oil
Mediterranean Diet With Olive Oil

At Morocco Gold, we don’t just like you to take our word for it, we help you learn from the best in business and this great article from Tasting Table shows how Martha Stewart makes fried eggs with extra virgin olive oil.  In her own words:

Simplicity is best so that you might actually experience the richness of the oil, the contrasting textures of the egg, and the subtle balance of the salt. Stewart’s instructions detail that to have a perfectly fried egg, you must put a pool of olive oil on medium heat until it is nice and hot, then crack the egg in, leaving it alone until the edges begin to crisp. And don’t feel bad about adding a little extra oil into the pan. Bon Appétit assures us that olive oil is healthier compared to the butter most people use on eggs, so it evens itself out. 

After seeing the rim of the egg lace up, tilt the pan so that the oil pools in one corner, and using a spoon, scoop the oil onto the egg whites. Finally, don’t forget to season with salt. It’s that easy.

Martha Stewart

Tips For Frying Eggs With Extra Virgin Olive Oil

Tasting Table offers some more handy tips and tricks to get the most from frying your eggs with extra virgin olive oil.

Use room temperature eggs. Robert Irvine, Food Network host and celebrity chef, divulges that using eggs right out of the refrigerator will make them steam themselves while frying, meaning that your yoke won’t be as runny and the edges won’t be as crispy.

Another key is picking out the right kind of olive oil. Cooking eggs with olive oil is considered to be a healthier opinion when compared with butter (via Live Strong). The Olive Oil Source details exactly what kinds of benefits different olive oils have. Extra virgin seems to be the best for fried eggs because it has the highest smoke point. In addition, when oil is heated in the frying process, the natural flavor will be reduced so it’s okay to buy oil with less flavor if you’re just going to use it to fry.

For more inspiration on cooking with extra virgin olive oil and eggs, see our own fabulous recipe section here.

Metabolites In Extra Virgin Olive Oil Could Improve Cardiovascular Disease Outcomes

Can You Drink Olive Oil Every Day

New Study Links Metabolite Profile Of Olive Oil With Reduced Risk Of Cardiovascular Disease

Health Benefits Of Olive Oil

Summary:

  • New research links metabolite profile of virgin olive oil with lower risk of cardiovascular disease in Mediterranean population.
  • Metabolomics is the study of chemical fingerprints of cellular processes and researchers are looking at links between dietary components and metabolic responses.
  • There is a wealth of research linking intake of healthy fats like extra virgin olive oil with reduced cardiovascular disease.
  • Extra virgin olive oil is also linked to reduced inflammation.

Contents:

New Study Links Extra Virgin Olive Oil With Reduced Cardiovascular Disease Risk

The metabolite profiles of extra virgin olive oil could be linked to a reduced risk of developing cardiovascular disease, according to new research.

The study, reported in The Olive Oil Times, and published in Cardiovascular Diabetology also indicated metabolite profiles of virgin olive oil are associated with a lower risk of developing the disease than refined olive oil metabolite profiles.

“The metabolomic profile we found for extra virgin olive oil was also inversely associated with the risk of contracting cardiovascular disease in the future.”

Marta Guasch-Ferré, public health researcher, University of Copenhagen

The research findings were part of the PREDIMED study, a landmark clinical trial conducted in Spain that showed a link between the Mediterranean diet rich in extra virgin olive oil and cardiovascular health.

Dietary information and blood samples from around 2,000 participants, all at high risk of cardiovascular disease, were used in the study, which stems from an investigation into the metabolomic profiles associated with the regular consumption of different types of olive oil.

What Is Metabolomics?

The burgeoning field of metabolomics, which examines the unique chemical fingerprints generated by cellular processes, offers a new lens with which to study human health. Researchers are delving into the impact of dietary components, such as extra virgin olive oil, on metabolic responses in the body.

Understanding these intricate mechanisms can lead to significant breakthroughs in the prevention and treatment of diseases, particularly in relation to cardiovascular health. By tracing the intricate interplay of thousands of metabolites, metabolomics has the potential to reveal essential interactions, influencing both the development of new medications and the promotion of healthier lifestyle choices.

Our Extra Virgin Olive Oil Is Packed With Healthy Polyphenols

Researchers of the new study identified a pattern in the expression of plasma metabolites when olive oil is consumed.

As explained by The Olive Oil Times:

Researchers employed machine learning to analyze the plasma metabolite profiles of olive oil consumption. They then correlated these profiles with the risk of type 2 diabetes and cardiovascular disease.

“Plasma metabolites are the result of various metabolic processes,” Marta Guasch-Ferré, co-author of the study and researcher at the University of Copenhagen’s public health department, told Olive Oil Times.

“Thanks to new metabolomic technologies, we can identify them just as in the past we identified biomarkers such as cholesterol or triglyceride,” she said. “Today, we can investigate those molecules and have a clearer picture of what is happening in the blood.”

“Plasma metabolites can change depending on factors such as what we eat. And they can help us predict the insurgence of diseases way ahead of their manifestation, even years or many years before,” Guasch-Ferré added.

“We found some metabolites that were the same across the different kinds of olive oil, and others which were different and specific for each grade of olive oil,” Guasch-Ferré said.

“That is part of the novelty of this research. We identified what we call metabolomic signature, a cluster of different metabolites that include lipids, amino acids and others associated with different origins. The metabolomic profile we found for extra virgin olive oil was also inversely associated with the risk of contracting cardiovascular disease in the future.”

Marta Guasch-Ferré, public health researcher, University of Copenhagen

Extra Virgin Olive Oil And Wider Links To Reducing Cardiovascular Disease Risk

Emerging nutritional research points to extra virgin olive oil (EVOO) as a key player in lowering the risk of cardiovascular disease (CVD). With its high content of monounsaturated fats—particularly oleic acid—EVOO has been associated with reducing the levels of LDL cholesterol, which is a primary culprit in heart complications. Its polyphenol compounds also contribute to EVOO’s potential to improve arterial health and lower blood pressure.

Incorporating EVOO into one’s diet, particularly in place of saturated fats, may not only enhance the flavor of dishes but also promote heart health by improving lipid profiles and blood vessel function.

Anti-Inflammatory Effects Of Extra Virgin Olive Oil

Inflammation is a natural response to potential dangers and damage to organs in our body, however it can become self-perpetuating leading to long-term problems. There are 2 types of inflammatory diseases, acute and chronic. Poor diet can contribute to long-term chronic inflammatory diseases.

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

Recent studies have also shown that EVOO may have anti-inflammatory effects in the body, which can further aid in preventing CVD. Chronic inflammation is a contributing factor to various diseases, including heart disease. By reducing inflammation, EVOO can potentially decrease the risk of developing CVD.

A Mediterranean Diet During Pregnancy Can Benefit Children’s Health

Mediterranean Diet Benefits In Pregnancy

Study Claims Olive Oil Infused Mediterranean Diet Can Improve Neurodevelopment

Updated January 20th 2024

Mediterranean Diet Benefits In Pregnancy
Mediterranean Diet Benefits In Pregnancy

Summary:

  • New research says Extra Virgin Olive Oil fuelled Mediterranean Diet In Pregnancy Can Boost Child’s Neurodevelopment.
  • Children whose mothers followed the Mediterranean diet scored higher in both the cognitive and social-emotional domains.
  • Mediterranean Diet includes lots of fruit, vegetables and healthy fats like extra virgin olive oil.
  • Extra virgin olive oil can be used to make a wide range of healthy snacks for children.

Contents:

New Study Links Olive Oil Fuelled Mediterranean Diet With Better Neurodevelopment.

According to new research published in JAMA Network Open, children born to mothers who adhered to a Mediterranean diet during pregnancy had better neurodevelopment at the age of 2.

The findings, which have been reported on in Medical News Today, claim that children born to mothers who followed a Mediterranean diet in pregnancy had better cognitive and social-emotional scores.

“The association between maternal diet and offspring neurodevelopment has been suggested by several epidemiological studies. It has been proposed that several dietary components may mediate changes in inflammatory status interfering with brain development in utero.

The positive findings in our study may be explained by the use of a healthy dietary pattern instead of supplementation with a specific nutrient… several dietary components, including long-chain polysaturated fatty acids, monosaturated fatty acids from extra virgin olive oil, antioxidant vitamins, dietary fiber, and polyphenols, may explain the effects of the Mediterranean diet on reducing inflammatory and oxidative stress markers.

JAMA Network Open

Please note: Experts say a Mediterranean diet is healthy in pregnancy, but some kinds of fish high in mercury should not be eaten.

Mediterranean Diet And Pregnancy: Study Findings

Medical News Today explained the study findings in greater detail as below:

In all, 1,221 pregnancies between 19 to 23 weeks gestation were randomly allocated to three groups. One group of participants followed the Mediterranean diet intervention, another followed the mindfulness-based stress reduction intervention, and one was given no intervention.

Our Extra Virgin Olive Oil Is Packed With Healthy Polyphenols

Researchers reported that women in the Mediterranean diet group followed that eating pattern for roughly 11 to 13 weeks. During this time, they underwent 30-minute visits with a trained nutritionist once a month as well as a 1 hour group session once a month. During their visits with the nutritionist, the women were given recipes, a shopping list, meal plans, and daily menus.

The researchers assessed 626 children from these participants at about 2 years of age.

The researchers reported that, compared with children whose mothers were part of neither intervention group, the children whose mothers followed the Mediterranean diet scored higher in both the cognitive and social-emotional domains.

Commenting on the findings for Medical News Today, Dana Hunnes, PhD, a senior clinical dietician at the UCLA Medical Center in Los Angeles who was not involved in the study said:

“It does not surprise me. So much brain development occurs in utero and in the first few years of life, so it makes total sense that a very healthy anti-inflammatory diet that is primarily plant-based and filled with very healthy fats would result in better neurodevelopmental outcomes. I think it shows that healthy diets can have big effects on health outcomes later in life.”

Dana Hunnes, PhD

What Is The Mediterranean Diet And Why Is Extra Virgin Olive Oil Important?

Looking After High Quality Olive Oil

A Mediterranean diet emphasizes eating a variety of fruits and vegetables, whole grains, nuts, beans, lean proteins, fish, and extra virgin olive oil and a decreased reliance on processed and red meats.

The Mediterranean Diet has been touted as one of the healthiest ways to eat, and it’s no wonder why. But perhaps the most important element of the Mediterranean Diet is the use of extra virgin olive oil. As a staple ingredient in many Mediterranean dishes, this type of oil has numerous health benefits, such as reducing inflammation, improving heart health, and even potentially lowering risk of certain types of cancer. Its high levels of antioxidants and anti-inflammatory compounds make it a crucial part of this diet, and one that should not be overlooked. By incorporating plenty of extra virgin olive oil into your meals, you too can enjoy the health benefits of the Mediterranean Diet.

Not only does it add delicious flavor to meals, but extra virgin olive oil is also loaded with healthful substances like polyphenols and monounsaturated fats, which have been shown to protect against heart disease, cancer, and a host of other chronic illnesses. As such, extra virgin olive oil plays a crucial role in the Mediterranean Diet and is truly a cornerstone of good health.

Using Extra Virgin Olive Oil In Children’s Diet

If you’re looking to give your child the benefits of a healthy diet, you may want to include extra virgin olive oil in their meals. Not only is olive oil packed with beneficial nutrients, but it’s also a tasty addition to a variety of dishes.

From sautéing vegetables to pairing with a selection of tasty treats, olive oil is a versatile ingredient that can be used throughout the day. For maximum health benefits, stick to extra virgin olive oil as it has the most nutrients and antioxidants. Whether adding it to sauces, marinades, or soups, incorporating olive oil into your child’s diet can be an easy and tasty way to promote a healthy lifestyle.

Extra Virgin Olive Oils, like Morocco Gold, are a great way to add healthy fats to your children’s diet – helping to keep their immune system and growing bodies strong. 

We loved a report in Mom Junction which lists seven great reasons why a high quality olive oil can benefit our children.  These include promoting brain development, providing a rich source of vitamins and reduced risk of obesity.

Mediterranean Diet With Extra Virgin Olive Oil Among Top Five Choices For Gut Health

Female Digestive System

Gastroenterologist Backs Olive Oil Powered Mediterranean Diet For Health Microbiome

Updated 16th January 2024

The Best Olive Oil For Gerd
Gut Health With The Mediterranean Diet

Following a Mediterranean Diet and choosing more plant-based foods like extra virgin olive oil are among the top five best choices you can make for improved gut health, a Gastroenterologist has claimed.

Summary:
  • Gastroenterologists agree Extra Virgin Olive Oil Infused Mediterranean Diet Among Best For Improved Gut Health.
  • Get the most from your olive oil-infused plant-based diet by diversifying your plate with fruit and vegetables.
  • Quality extra virgin olive oils like Morocco Gold can inhibit bad bacteria, encourage good bacteria, and protect the gut lining.
Contents:
  1. Nutritionists Agree Extra Virgin Olive Oil Infused Mediterranean Diet Among Best For Better Gut Health.
  2. Top Five Practical Tips For Better Gut Health With Plant-Based Foods Like Extra Virgin Olive Oil.
  3. Morocco Gold Extra Virgin Olive Oil And Gut Health

Nutritionists Agree Extra Virgin Olive Oil Infused Mediterranean Diet Among Best For Improved Gut Health.

We all want to feel our best and nourish our bodies with wholesome, nutritious foods. But with so many confusing and conflicting messages about diets out there, it can be difficult to know which eating pattern is truly best for our digestion and overall wellbeing.

After years of research and practice, top gastroenterologists have reached a consensus on the top diets that promote gut health and reduce disease risk.

According to nutritional experts, both diets earned their place at the top for their emphasis on filling up on fiber-rich plant foods, healthy fats like extra virgin olive oil, and minimal amounts of highly processed foods that can irritate the digestive tract.

In this blog post, we’ll explain the key research supporting these diets and provide tips for transitioning your eating habits to gain similar benefits for your own gut and overall health.

Top Five Practical Tips For Better Gut Health With Plant-Based Foods Like Extra Virgin Olive Oil.

According to a new article from Eatingwell.com,  it’s hard to beat The Mediterranean Diet for providing a wide range of the veggies, fruits, whole grains, healthy fats (including olive oil) and heart protein to get the nutrients you need to thrive.

Speaking to Eatingwell.com,  Gastroenterologist Will Bulsiewicz, MD, MSCI, listed the five key things he does every day to protect his own gut health. These are;

1. Don’t count calories—but eat more plants.

“Stop counting calories,” Bulsiewicz says. “Start counting plants. Enough with the dietary restrictions—let’s live a life of abundance with as many different varieties of plants as possible.”

At Morocco Gold, we fully support the health benefits of a plant-focused diet, including The Green Mediterranean Diet which – as the name suggests – places extra emphasis on the nutrients found in green leafy vegetables.

2. Diversify your plate (with The Mediterranean Diet!)

As the article suggests, there are few diets as effective as The Mediterranean Diet for providing lots of different kinds of foods—veggies, fruits, whole grains, healthy fats and heart protein.

As well as keeping your meals interesting, following this pattern of eating and lifestyle will ensure that you at least get some protein and veggies on your plate.

As we may have mentioned, a quality extra virgin olive oil is the ideal component to a Mediterranean or plant-based diet.  Packed with a type of phytonutrient found in plant foods, extra virgin olive oil will provide your body with some vital antioxidants which are great for improving gut health.

Morocco Gold Extra Virgin Olive Oil And Gut Health

Add Olive Oil To Your Shopping List
Add Olive Oil To Your Shopping List

Extra Virgin Olive Oil has been shown to be beneficial for gut health in multiple ways, including by inhibiting bad bacteria, encouraging the growth of good bacteria, and protecting the gut lining.  But don’t take it from us, listen to the words of an expert!

Enjoy Plant Based Foods – Use Morocco Gold

Writing in MindBodyGreen.com, Integrative Gastroenterologist Marvin Singh, M.D. says he is always looking for the best foods and nutrients that can help my patients live their healthiest lives. And this has led him to the door of polyphenols.  Pointing out that many of us may be aware of the potential benefits of drinking green tea or adding olive oil to the diet and eating plenty of vegetables but questions if we really know why?

Did you know that part of the reason for these recommendations has to do with compounds called polyphenols? Polyphenols are found in lots of plant-based foods and have been found to have numerous benefits for health.

Research has revealed numerous potential benefits of polyphenols, many of which have to do with reducing the risk of chronic disease or even supporting gut health.

Marvin Singh, M.D

The remaining three principles of how to achieve better gut health through daily habits, as advised by Will Bulsiewicz, MD, MSCI, are;

3. Enjoy your morning cup of joe.

“Coffee actually has prebiotics in it already, but I actually like to put in a soluble fiber supplement and some spices, really take it up to the next level,” Bulsiewicz says.

4. Eat fermented foods.

Fermented foods are rich in probiotics, the good bacteria that can help your gut balance itself out and even support digestion. There are plenty of ways to work this tip into your diet, from kimchi and sauerkraut to yogurt and kombucha. If you don’t think of yourself as a person who enjoys the funky tang of condiments like miso or kraut, you could opt for a serving of kefir or mix your favorite fruit with ice and yogurt for a quick smoothie.

5. Wear blue light-blocking glasses before bed.

You might be surprised to see this tip show up on a list focused on healthy eating, but research has shown that your exposure to blue light just before bed can have quite an impact on your health. Blue light stimulates your brain—yup, even when you’re sleeping—so donning blue light-blocking glasses can help you wind down at the end of the day and get better sleep. One recent study even indicated that significant blue light exposure just before bed can do a number on your metabolism, which can be especially annoying for those trying to maintain a healthy weight or lose weight. If you need helpful lenses before bed to read, keep an eye out for blue light-blocking readers, like these from Warby Parker, or even splurge for a blue light filter on your next pair of prescription eyeglasses.

Extra Virgin Olive Oil In Top Ten Best And Worst Foods For Wellness

Food For Energy And Reduced Stress

Foods To Choose And Avoid For More Energy And Less Stress

Updated December 15th 2023

Food For Energy And Reduced Stress
Food For Energy And Reduced Stress

Summary:

  • Extra virgin olive oil has been listed as one of top ten foods to help boost energy and reduce stress, according to Harvard Nutritionist.
  • Mediterranean Diet including healthy fats like extra virgin olive oil can boost chance of happy brain and healthy body.
  • Other foods listed in the report include a range of Probiotics, Low-GI carbohydrates, vitamins, minerals and herbs.
  • One study found that following a Mediterranean Diet improved 5K running times when compared to eating a standard Western diet.

Contents:

The Link Between Certain Foods Like Quality Olive Oil, Energy And Stress Levels

Are you looking for ways to boost your energy and reduce stress? If so, you’re not alone. A lot of people are looking for healthy foods that can help them feel their best both mentally and physically.

While there is no one perfect food that will do the trick, there are some foods, including a quality extra virgin olive oil, that are better than others when it comes to providing energy and reducing stress. In this post, we’ll take a look at what those foods are, as well as some of the best choices to avoid if you’re looking for high energy and low stress. So whether you’re looking to change up your diet or just curious about which foods are best for you, keep reading!

The Mediterranean Diet For High Energy And Low Stress

Have you been feeling bogged down lately? Are you looking for natural ways to increase your energy and decrease your stress levels? Look no further than The Mediterranean Diet. This approach to eating is centred around whole foods such as fruits, vegetables, nuts, and legumes. However, the real star of the show is the use of extra virgin olive oil.

Studies have shown that incorporating this healthy oil into your diet can lead to higher energy levels and lower stress. So not only will you be improving your physical health, but your mental health as well. Give The Mediterranean Diet a try and feel the difference!

According to Harvard Nutritionist and Brain Expert Dr Uma Naidoo the gut and the brain are in constant two-way communication, and the health of one directly influences the health of the other. 

More specifically, when inflammation is present in the gut, less energy is available to the brain and body. That’s because low-grade inflammation flips off a metabolic switch in the chemical pathway that produces energy.

By choosing a diet that replicates many of the principles of The Mediterranean Diet, including plenty of healthy fats, vitamins and minerals, you can boost your chances of a happy brain and a healthy body.

The Top Ten Recommended Foods To Boost Energy And Reduce Stress

Dr Naidoo specifically recommends the following foods to fight fatigue and boost energy:

  • Probiotics: yogurt with active cultures, tempeh, miso, sauerkraut, kefir, kimchi, kombucha and certain cheeses
  • Prebiotics: beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, artichokes and leeks
  • Low-GI carbohydrates: brown rice, quinoa, steel-cut oatmeal and chia seeds
  • Medium-GI foods, in moderation: honey, orange juice and whole-grain bread
  • Healthy fats: monounsaturated fats like a high quality olive oil, nuts, nut butters and avocados
  • Omega-3 fatty acids: fish, especially fatty fish like salmon, mackerel, tuna, herring and sardines.
  • Vitamins: B9, B12, B1, B6, A and C
  • Minerals and micronutrients: iron, magnesium, potassium, zinc and selenium
  • Spices: saffron and turmeric
  • Herbs: oregano, lavender, passionflower and chamomile

Boost Your Energy And Reduce Stress With A Quality Extra Virgin Olive Oil

Conversely, she suggests that the following foods should be avoided to reduce stress levels:

  • Processed foods
  • Industrial Seed Oils
  • Added and Refined Sugars
  • Fried Foods
  • Artificial Sweeteners

How Extra Virgin Olive Oil Can Benefit Your Energy Levels

Extra virgin olive oil has been shown to have benefits for energy levels. One reason is that it contains monounsaturated fats, which help to increase energy and vitality. Additionally, the antioxidants in extra virgin olive oil can help to protect cells from oxidative damage, which can lead to fatigue. Using extra virgin olive oil in your cooking or as a dietary supplement can help you feel more energetic and vibrant.

In normal adult diet, fats represent between 25% and 30% of the total energy intake. This energy intake cannot be replaced by another type of food, since fatty acids are essential to maintain proper health. 

That is why we must consume excellent quality fats. As you may know if you’ve done a bit of prior research, we must avoid saturated fats (pastries, butter, meat, coconut or palm oil). Instead, we should take healthier ones such as monounsaturated fats (extra virgin olive oil) and polyunsaturated fats (blue fish and nuts).

Whether you are training for a competition or just building your fitness and strength for wellbeing and health, your results will be influenced by the diet you eat. 

Choosing foods which are rich in healthy fats, such as Extra Virgin Olive Oil, can help improve your body’s potential in many ways, including muscle recovery and increased energy levels.

One study found that following a Mediterranean Diet improved 5K running times when compared to eating a standard Western diet. The significant quantity of omega-3 fatty acids and antioxidants obtained from eating the Mediterranean way can also potentially boost endurance energy and a person’s ability to stay mentally strong in performance.

Morocco Gold Extra Virgin Olive Oil And Wellness

Most people think of wellness as a way to achieve or maintain physical health. But, at Morocco Gold, we know that wellness is about more than just your body. It’s also about your mind and spirit. Wellness is about being healthy in all aspects of your life. It’s about making choices that support your well-being.

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

One of the best ways to start your day with a nutritional boost is by drinking extra virgin olive oil, first thing in the morning.  This is a quick and easy way to boost your daily intake of antioxidants and healthy fats. Drinking a shot of olive oil in the morning can be good for your skin, throat and help as part of a wellness plan.

Mediterranean-DASH Diet Including Extra Virgin Olive Oil One Of Six Ways To Reduce Alzheimer’s Risk

Mediterranean & Dash Diet For Wellness

New Report Backs Benefits of Mediterranean-DASH Eating Plan With The Best Olive Oil

Mediterranean & Dash Diet For Wellness
Mediterranean & Dash Diet For Wellness

Summary:

  • New report lists Mediterranean – DASH diet Including Extra Virgin Olive Oil as one of 6 ways to reduce your Alzheimer’s risk.
  • Diet (including olive oil as primary healthy fat) lowers risk for diseases like Alzheimer’s and can improve your cardiovascular health.
  • Recent Neurology study revealed Mediterranean and MIND diets (Mediterranean-DASH Intervention for Neurodegenerative Delay) helped reduce the signs of Alzheimer’s disease and lowered amyloid plaque levels in the brain.
  • Oleuropein aglycone is a polyphenol in extra virgin olive oil including Morocco Gold Extra Virgin Olive Oil.
  • Oleuropein aglycone has biological properties including in anti-Alzheimer’s disease, anti-breast cancer, anti-inflammatory, anti-hyperglycemic effect, and anti-oxidative properties.

Contents:

Mediterranean DASH Including Extra Virgin Olive Oil Best Diet For Brain Health

A new report for USNews.com lists the increasingly popular Mediterranean – DASH diet as one of six key ways to reduce your Alzheimer’s risk.

This delicious, nutrient-rich dietary pattern is one of six lifestyle habits that have been scientifically proven to lower the chances of developing this devastating neurodegenerative illness. With its focus on fresh fruits and vegetables, legumes, whole grains, nuts and seeds, healthy fats including extra virgin olive oil – and even red wine in moderation – this wholesome eating plan not only lowers risk for diseases like Alzheimer’s but also aids in weight management and can significantly improve your cardiovascular health.

Read on to learn more about why incorporating the Mediterranean DASH diet into your life is one of the best ways to optimize your long-term health!

What Is Alzheimer’s and How Can The Mediterranean Diet and the best Olive Oil Help?

Alzheimer’s is a degenerative brain disease that impacts millions of individuals worldwide. It is one of the most common forms of dementia, affecting mainly the elderly population. The root cause of the disease is still unclear, but research suggests that a combination of genetic, environmental, and lifestyle factors can increase the risk of developing it. Alzheimer’s gradually affects an individual’s cognitive and behavioral abilities leading to memory and language impairment, mood swings, and disorientation. Despite ongoing efforts to find a cure, Alzheimer’s remains a challenging disease to manage, affecting not only individuals but their families and caregivers as well.

According to USNews.com, there are many preventive measures that can be taken to reduce your risk of developing Alzheimer’s, listing The Mediterranean DASH Diet as one of six healthy habits to combat the condition. The article quotes  Dr. Gad Marshall, director of clinical trials at Brigham & Women’s Center for Alzheimer Research and Treatment, who said in a recent article that eating a Mediterranean diet “has been shown to help thwart Alzheimer’s or slow its progression.”

One NIA-funded study published recently in the journal Neurology revealed that both the Mediterranean and MIND diets (Mediterranean-DASH Intervention for Neurodegenerative Delay) helped reduce the signs of Alzheimer’s disease and lowered amyloid plaque levels in the brain.

These diets consist of foods like:

Our Extra Virgin Olive Oil Is Packed With Healthy Polyphenols

The other five lifestyle choices recommended in the article to reduce Alzheimer’s risk are:

  • Regular exercise
  • Stop smoking
  • Manage your heart health
  • Get a good night’s rest
  • Stay socially connected

What is the MIND Diet?

The MIND diet is a powerful eating plan designed to reduce the risk of developing Alzheimer’s. Combining elements of two popular diets, the Mediterranean Diet, including extra virgin olive oil and the healthy eating practices of the DASH (Dietary Approaches to Stop Hypertension) diet, this program encourages proper nutrition as a way to affect biological mechanisms that lead to Alzheimer’s.

Created by experts in public health, neuroscience research and medicine, such as Rush University, Harvard School of Public Health and Brigham & Women’s Hospital thanks to backing from NIH’s National Institute on Aging, it embraces whole foods and plant-based recipes as part of an overall journey to better health and wellness.  This well-supported diet may help reduce the chance for neurological ailments by following a balanced food plan which includes extra virgin olive oil.

This collaboration was formed to reduce risk of developing Alzheimer’s Disease by influencing biological mechanisms responsible for Alzheimer’s, such as oxidative stress and inflammation. The MIND diet can be integrated into everyday lifestyle for long term wellness and has been proven to substantially reduce an individual’s chance of being diagnosed with this progressive neurological disorder.

What Is In Extra Virgin Olive Oil That Helps Protect Against Dementia?

Olive Oil Can Stabilise Blood Sugar Levels

Oleuropein aglycone is a glycosylated seco-iridoid, a type of bitter phenolic compound found in green olive skin, flesh, seeds, and leaves. The term oleuropein is derived from the botanical name of the olive tree, Olea Europaea. The chemical formula is: C25H32O13.

Oleuropein aglycone is one of the chief polyphenols found in extra virgin olive oil. It is getting more and more global attention within the scientific and medical communities due to its biological properties including in anti-Alzheimer’s disease, anti-breast cancer, anti-inflammatory, anti-hyperglycemic effect, and anti-oxidative properties.

OA is derived from the de-glycosylation of oleuropein that exists in the leaves and stones of the olive fruit during the maturation period and is obtained during the pressing of the olives.

New Study Backs Mediterranean Diet And Extra Virgin Olive Oil In Prevention Of Cardiovascular Disease

Morocco Gold The Very Best Extra Virgin Olive Oil

Research Charts Effect Of Extra Virgin Olive Oil Infused Diet On 20 Year Incidence of CVD

Morocco Gold The Very Best Extra Virgin Olive Oil
Morocco Gold The Very Best Extra Virgin Olive Oil

Summary:

  • A 20 year study has reported a new evidence base on the benefits of The Mediterranean Diet (infused with extra virgin olive oil) and Cardiovascular Disease prevention.
  • Study showed up to 44% lower 20-year CVD risk for those in highest adherence to Mediterranean Diet.
  • The Mediterranean Diet is known for its wide range of health benefits to the Cardiovascular System.
  • Regular consumption of Extra Virgin Olive can reduce bad cholesterol and aid lower blood pressure.

Contents:

A new study is providing some exciting news for those who swear by the Mediterranean Diet and their love of extra virgin olive oil.

A recent paper released in the Nutrition, Metabolism and Cardiovascular Diseases journal has further added to the evidence base on the benefits of the Mediterranean diet in the prevention of cardiovascular disease. 

Findings Of Study Linking Mediterranean Diet Including Olive Oil With Reduced Heart Disease 

The study, reported in The Olive Wellness Institute, followed nearly 2,000 Greek adults for 20 years, measuring adherence to the Mediterranean diet at baseline and at 10 years.  The study then measured CVD incidence at the 20 year mark, and concluded that the Mediterranean diet offers long term protection against CVD.  Results showed that compared to the lowest tertile of baseline Med diet score, those in the highest tertile had a 44% lower 20 year CVD risk.

This research recently found that consuming a Mediterranean Diet can help in the prevention of cardiovascular disease. This news comes as a breath of fresh air for people who are looking to maintain a healthy lifestyle, as cardiovascular disease continues to be one of the leading causes of death globally.

The Mediterranean Diet And Benefits To Your Heart Health

The Mediterranean Diet has long been known for its health benefits, and this new study only further highlights the positive impact it can have. So, if you’re looking to take steps towards a healthy heart, don’t forget to include extra virgin olive oil and the Mediterranean Diet in your routine.

Healthier fat choices such as a quality olive oil are often listed in recommendations for people trying to reduce their chances of heart disease, high cholesterol and high blood pressure.

For example, the commonly used Eatwell guidance, states:

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.  Remember all types of fat are high in energy and should be eaten sparingly.

How Does Extra Virgin Olive Oil Aid Lower Blood Pressure

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.

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.


Can Extra Virgin Olive Oil And The Mediterranean Diet Reduce Bad Cholesterol?

Many of us are looking for ways to improve our health and well-being, and one area of concern that often comes up is cholesterol. Fortunately, there may be a natural solution that can help reduce bad cholesterol: the Mediterranean diet, which emphasizes whole foods, lean proteins, and healthy fats.

The Best Extra Virgin Olive Oil: Morocco Gold

One key component of this diet is extra virgin olive oil, which has been shown to have a number of health benefits, including a positive impact on cholesterol levels. By swapping out less healthy fats for extra virgin olive oil, and incorporating other Mediterranean staples like nuts, fish, and whole grains, you may be able to support your heart health and feel better overall. While it’s always important to talk to your doctor about any big dietary changes, the Mediterranean diet and extra virgin olive oil are certainly worth considering as part of a healthy lifestyle.

Nearly twenty years ago two landmark randomized clinical trials appeared in The Lancet which forever changed the course of medicine for patients with coronary heart disease (CHD). The 4S study employed a cholesterol-lowering statin drug and reported a 30% mortality reduction. The Lyon Diet Heart Study utilized the Mediterranean diet and reported a 70% mortality reduction. Subsequent studies of the Mediterranean diet have confirmed these findings and have also shown a reduced risk of cancer, diabetes, and Alzheimer’s disease.

Subsequent statin studies have led the United States Food and Drug Administration to issue warnings regarding the increased risk of diabetes and decreased cognition with statin drugs. Paradoxically, statins have gone on to become a multi-billion dollar industry and the foundation of many cardiovascular disease prevention guidelines while the Mediterranean diet has often been ignored.

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