Ten Key Compounds In Extra Virgin Olive Oil That Could Treat Dementia
Updated November 27th 2023
Compounds In Extra Virgin Olive Oil To Improve Brain Health
Summary:
New study using artificial intelligence has identified ten key components in extra virgin olive oil that can help treat dementia.
Ten phytochemicals in extra virgin olive oil acting similarly to pharmaceutical agents could guard against plaque build-up in the brain.
Quercetin had the highest likelihood of acting similarly to current medications against Alzheimer’s disease.
Algorithm only identified extra virgin olive oil chemical compounds that appear to impact the development of proteins but could not gauge their effectiveness.
Extra virgin olive oil, a staple in the Mediterranean diet, has been found to contain compounds that may help reduce the risk of developing Alzheimer’s disease.
Study follows research from Edinburgh University showing people who most closely adhered to a Mediterranean diet had the highest cognitive function scores
New Study Ids 10 Phytochemicals In Extra Virgin Olive Oil That Reduce Plaque Build-Up In Brain.
In the study published in Human Genomics, researchers identified ten phytochemicals in extra virgin olive oil that appear to act similarly to known pharmaceutical agents against plaque build-up in the brain.
The findings, from Yale School of Public Health, Imperial College London and the University of Athens, reported in The Olive Oil Times, said these compounds could be the subjects of future clinical studies.
“Our study, which integrates artificial intelligence, analytical chemistry, and omics studies into a unique framework, provides fresh perspectives on how extra virgin olive oil might contribute to the prevention and or treatment of Alzheimer’s disease.”
Vasilis Vasiliou, the chair of Yale School of Public Health’s environmental health sciences department.
How Can Extra Virgin Olive Oil Compounds Slow Causes Of Alzheimer’s?
As explained in The Olive Oil Times, the abnormal build-up of protein in and around the brain is one of the main characteristics of Alzheimer’s disease. Separate research predicts the rates of dementia will triple by 2050 due to the rising number of older people and diet and lifestyle choices that accelerate the disease.
Researchers in the Human Genomics study identified 67 bioactive chemicals in extra virgin olive oil that could potentially slow the causes and mitigate the symptoms of Alzheimer’s disease.
Using the machine learning algorithm, they simulated how the compounds might disrupt the accumulation of plaque associated with the disease.
Researchers described the study as unique because it uses a machine learning tool to process network structures common in biological data.
Quercetin In Extra Virgin Olive Oil Closest To Current Medications Against Alzheimer’s Disease.
Of the ten phytochemicals identified in the study – quercetin, genistein, luteolin, palmitoleate, stearic acid, apigenin, epicatechin, kaempferol, squalene and daidzein – researchers determined that quercetin had the highest likelihood of acting similarly to current medications against Alzheimer’s disease.
While the researchers believe these findings are highly relevant to highlighting the health benefits of extra virgin olive oil, they acknowledged the study’s limitations.
The researchers said the algorithm only identified extra virgin olive oil chemical compounds that appear to impact the development of proteins but could not gauge their effectiveness.
Furthermore, the algorithm was trained only using approved Alzheimer’s medication in the United States, meaning other potentially effective chemicals in extra virgin olive oil may not be identified.
“It is only through the conduct of such studies that the predictive utility of our machine learning approach will be validated. While the results of the present study shed light on how extra virgin olive oil may help treat or prevent Alzheimer’s disease, the same approach may be applied to identify extra virgin olive oil phytochemicals (or other food constituents) that treat other diseases, such as dementia, hypertension or dyslipidemia.”
Yale School of Public Health, Imperial College London and the University of Athens
Extra Virgin Olive Oil, The Mediterranean Diet And Brain Health
Extra Virgin Olive Oil Benefits Ageing Brain
Extra virgin olive oil, a staple in the Mediterranean diet, has been found to contain compounds that may help reduce the risk of developing Alzheimer’s disease. This latest study adds to recent research which found that oleocanthal, a compound found in extra virgin olive oil, may be able to remove toxic proteins associated with Alzheimer’s from the brain.
Meanwhile, oleuropein has been found to improve cognitive performance and memory in both animals and humans.
This is significant because these toxic proteins can lead to inflammation and damage in the brain, contributing to the development of Alzheimer’s. Additionally, other compounds found in extra virgin olive oil have shown to be beneficial for brain health and function. While more research is needed, incorporating this healthy oil into your diet may be a simple way to possibly decrease your risk of developing Alzheimer’s disease.
Scientific research in March 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.
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“.
How To Make Healthy Food Choices Like The Best Olive Oil When Recovering From A Heart Attack
Updated November 16th 2023
Beneficial Diets That Could Help After A Heart Attack
Summary:
Mediterranean And DASH Diets With Extra Virgin Olive Oil Can Risk Of Heart Attack Reccurance, experts say increasing heart-healthy fats like extra virgin olive oil following heart treatment can optimize your recovery.
Report from MedicalNewsToday promote a range of heart-healthy foods including fruits, vegetables, whole grains and Monounsaturated and polyunsaturated fats Including Extra Virgin Olive Oil.
The American Heart Association outlines foods to avoid after a heart attack, which include ultra-processed foods foods and drinks with added sugars, processed meats, foods high in salt, tropic oils and animal fats such as butter and lard.
Mediterranean and DASH Diets With Extra Virgin Olive Oil Are Best Choice After A Heart Attack Say Experts.
Though a heart attack can be devastating, your diet following the incident may play a part in reducing the risk of recurrence. Two diets that experts suggest specifically after a heart attack are the Mediterranean and DASH diets – both known for their ability to support cardiovascular health when incorporated into one’s lifestyle.
By making changes such as adding more fruits and vegetables, increasing heart-healthy fats like extra virgin olive oil and fish, decreasing salt intake and avoiding processed foods, you may benefit from these two diets’ power to optimize your health following whatever medical treatments you received. Read on to learn more about how to incorporate elements of both the Mediterranean or DASH diets into your life after recovering from a heart attack.
If you’ve experienced a heart attack, ensuring the health of your heart becomes paramount. In order to minimize the risk of recurrence, doctors often advise following a diet rich in heart-healthy foods. This includes an abundance of fruits, vegetables, and whole grains.
To guarantee that you’re receiving all the necessary nutrients, doctors may refer you to a dietitian. These professionals have the expertise to help you create a personalized eating plan that focuses on heart-healthy options. Additionally, they can provide valuable advice on foods to avoid.
By embracing a heart-healthy diet and enlisting the support of a dietitian, you can take proactive steps towards a healthier heart and a reduced likelihood of future heart attacks. A recent report in MedicalNewsToday looks at which foods to eat and avoid, whether a person should take supplements after a heart attack, and more.
Among the key questions explored in the article are;
Why Choose The Mediterranean or DASH Diet after a heart attack?
Why Choose The Mediterranean Or Dash Diet After A Heart Attack
According to the American Heart Association, being proactive with treatment and taking preventive steps, such as consuming a heart-healthy diet is a key priority after a heart attack.
While no specific diet can prevent or reduce the risk of another heart attack, the AHA does suggest that the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet may be beneficial.
The Mediterranean diet involves focusing on fruits and vegetables and limiting the intake of red meat.
The AHA says:
The Mediterranean diet emphasizes fruits and vegetables and little red meat. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, also incorporates a variety of fruits and vegetables, whole grains, skinless poultry and fish, nuts and legumes, low-fat dairy products and non-tropical oils.Learn more about the DASH diet.
It is best for a person to contact their doctor for advice before making any significant dietary changes or if following a vegetarian or plant-based diet.
Olive Oil And Other Foods That Are Best To Eat After A Heart Attack?
According to Medical News Today, consuming low fat or fat-free dairy products may be more beneficial than consuming full-fat alternatives. This can include low or no-fat versions of:
yogurt
cheese
milk
Protein
The National Heart, Lung, and Blood Institute recommends consuming foods rich in protein, such as:
lean meats, including 95% lean ground beef or skinless chicken or turkey
fish high in omega-3 fatty acids, such as salmon, tuna, or trout
eggs
nuts and seeds
soy products or tofu
legumes, such as:
black-eyed peas
chickpeas
kidney beans
lentils
lima beans
Foods to avoid after a heart attack
The AHATrusted Source recommends limiting or avoiding the following foods:
ultra-processed foods
foods and drinks with added sugars, such as corn syrup and concentrated fruit juices
processed meats
foods high in salt
alcoholic beverages
tropic oils, such as coconut, palm, and palm kernel oil
animal fats such as butter and lard
partially hydrogenated fats
For full details of the Medical News Today Report, including other recommended measures to take after a heart attack, please see here.
How Extra Virgin Olive Oil Can Help Keep Your Heart Healthy
One of the best ways to prevent a heart attack is to reduce your LDL (or ‘bad’ cholesterol level).
A quality extra virgin olive oil like Morroco Gold can help reduce cholesterol. If you are looking to decrease levels of LDL (bad) cholesterol in your arteries and arm yourself against heart disease, including a quality olive oil in your diet is a great place to start. By substituting saturated fats for healthier unsaturated fats and polyunsaturated fats (both present in extra virgin olive oil) you are contributing to a reduced risk of the health complications caused by high levels of LDL (bad) cholesterol.
By making a change from saturated fats, such as butter, lard or animal fats to extra virgin olive oil, which contains much higher levels of monounsaturated or polyunsaturated fats, you are helping to reduce the risk of high cholesterol affecting the function of your heart and arteries. Both beneficial diets have merits for someone looking for a healthy life style post heart attack.
How To Tackle Chronic Inflammation With The Mediterranean Diet And The Best Olive Oil
Updated November 13th 2023
If you are considering introducing anti-inflammatory foods to your diet, following the principles of The Mediterranean Diet, including extra virgin olive oil, is a great way to reap the health benefits.
Anti Inflammatory Diet For Better Health
Summary:
New study says anti-inflammatory diet including extra virgin olive oil can improve overall health and wellbeing.
Chronic Inflammation can be influenced by environmental toxins and foods like trans fats and processed meats.
Healthy Fats like extra virgin olive oil have a wide range of health benefits, including improving mental health, chronic illness, gut health and your immune system.
The anti-inflammatory diet can also tackle diseases such as Rheumatoid arthritis, dementia and depression.
Contents:
Recent Report Show Anti-Inflammatory Diet Including Extra Virgin Olive Oil Can Improve Overall Health.
What Is Chronic Inflammation And How Can Healthy Fats Like The Best Olive Oil Help?
Where Does Extra Virgin Olive Oil Fit In The Anti-Inflammatory Diet?
What Are The Health Benefits Of The Anti-Inflammatory Diet?
Extra Virgin Olive Oil And Other Foods You Can Eat on the Anti- Inflammatory Diet
What Foods Are Restricted On The Anti-Inflammatory Diet?
How To Spot The Signs That An Anti-Inflammatory Diet Could Improve Your Health
Recent Report Show Anti-Inflammatory Diet Including Extra Virgin Olive Oil Can Improve Overall Health.
Are you feeling tired more often than not? Are you struggling to stay energized throughout the day? If so, perhaps it’s time to consider incorporating an anti-inflammatory diet into your daily routine. According to a recent article in The Manual, the anti-inflammatory diet has recently become one of the most popular ways to improve overall health and well-being – and for good reason!
By cutting out certain foods that can cause inflammation in our bodies, we can reduce pain and discomfort associated with a variety of chronic medical conditions.
In this blog post, we’ll cover what exactly an anti-inflammatory diet is, some common Mediterranean Diet style foods involved with it (such as extra virgin olive oil) as well as why this type of eating is beneficial for you.
What Is Chronic Inflammation And How Can Healthy Fats Like The Best Olive Oil Help?
Chronic inflammation is a term used to describe a long-lasting, low-grade inflammatory response in the body. This response can have serious implications for a person’s overall health and can contribute to the development of a range of health conditions, including heart disease, cancer, and diabetes. Risk factors for chronic inflammation include smoking, stress, obesity, lack of exercise, and exposure to environmental toxins. Diet can also play a significant role in inflammation, with foods like refined carbohydrates, trans fats, and processed meats promoting inflammation in the body, while foods like fruits, vegetables, and healthy fats like extra virgin olive oil can help reduce it. Understanding chronic inflammation and its risk factors can help individuals take steps to improve their health and reduce their risk of developing chronic health conditions.
Where Does Extra Virgin Olive Oil Fit In The Anti-Inflammatory Diet?
Morocco Gold Extra Virgin Olive Oil
The Manual article describes an anti-inflammatory diet as one which focuses on eating foods that help reduce inflammation in the body and avoiding foods that promote inflammation. The diet emphasizes fruits, vegetables, lean protein, whole grains, nuts, seeds, spices, and healthy fats like extra virgin olive oil.
Foods like refined carbohydrates, fried foods, red and processed meats, and added sugars are restricted as they can trigger inflammation. The principles of the Mediterranean diet and the DASH diet are foundational to the anti-inflammatory diet.
What Are The Health Benefits Of The Anti-Inflammatory Diet?
Here are the key benefits of the anti-inflammatory diet as set out in this great article from The Manual:
Anti-Inflammatory Diet may reduce the risk of chronic illness
An anti-inflammatory diet rich in fruits, vegetables, and anti-inflammatory fats has been associated with a lower risk of heart disease, diabetes, cancer, and autoimmune disorders. In large population studies, eating patterns like the Mediterranean diet that emphasizes produce, seafood, plant oils, and whole grains show cardiovascular benefits and longevity. The anti-inflammatory properties of these healthy foods could be the driver behind reduced chronic disease risk.
Anti-Inflammatory Diet Supports gut and immune health
The anti-inflammatory diet includes many prebiotic foods like onions, garlic, bananas, and oats that support healthy gut bacteria. A healthy and diverse gut microbiome helps control inflammation and improves immunity against pathogens. Diets lacking in plant fiber and diversity are linked to higher inflammation and disease risk.
Anti-Inflammatory Diet may improve arthritis and mental health
Early studies suggest anti-inflammatory diets could benefit mental health conditions like depression and anxiety that are linked to underlying inflammation.
For individuals with rheumatoid arthritis, closely following an anti-inflammatory diet is associated with reduced symptoms like tender and swollen joints compared to a regular diet. Less inflammation could lessen arthritis flares.
Anti-Inflammatory Diet Promotes weight loss
Emphasizing produce, lean protein, and whole grains over processed foods can help with losing weight, especially belly fat. Reducing inflammation also helps regulate metabolism, appetite hormones, and blood sugar levels that manage weight. The high fiber and protein content provide satiety as well.
Extra Virgin Olive Oil And Other Foods You Can Eat on the Anti- Inflammatory Diet
Fruits, vegetables, whole grains, healthy proteins, and fats form the foundation of the anti-inflammatory diet, as they are amazing anti-inflammatory foods. Here is more guidance on what to eat.
Fruits: You can eat all fruits on the anti-inflammatory diet, but focus mainly on berries, citrus fruits, cherries, apples, grapes, mangoes, and pineapples for their high antioxidant content. Have fruits with meals, as snacks, or for dessert.
Vegetables: Aim for variety, eating different colors of vegetables. Get plenty of leafy greens like spinach, kale, lettuce, and Swiss chard, as well as broccoli, cauliflower, mushrooms, tomatoes, bell peppers, and squash. Fresh, frozen, or steamed veggies are great options.
Grains: Choose whole grains like oats, brown rice, buckwheat, barley, quinoa, and bulgur wheat instead of refined grains, which are more inflammatory. Use whole grains in cereal, salads, sides, and main dishes.
Proteins: Incorporate omega-3-rich proteins like salmon, sardines, mackerel, tuna, trout, and herring. Also, eat plant proteins like beans, lentils, chickpeas, tofu, and tempeh. Enjoy eggs, poultry, yogurt, and cheese in moderation. Limit red meat.
Fats: Use olive oil, avocado oil, walnut oil, and flaxseed oil for cooking and dressings. Eat avocados, nuts, seeds, and nut butters in moderation. Avoid trans and saturated fats.
Beverages: Drink plenty of water, herbal tea, seltzer or infused water, coffee, and tea in moderation. Limit sugary drinks and juices which are high in sugar. A glass of red wine can provide antioxidants.
What Foods Are Restricted On The Anti-Inflammatory Diet?
These pro-inflammatory foods are restricted on the diet:
Fried foods: Avoid fried items like French fries, potato chips, donuts, etc., which contain trans and saturated fats that promote inflammation.
Processed carbs: Swap out white bread, pasta, cereals, pastries, muffins, and crackers for whole-grain options which won’t spike blood sugar.
Processed meats: Limit processed meats such as bacon, sausage, and pork charcuterie which are high in saturated fats. Opt for leaner poultry, fish, and plant proteins.
Added sugars: Cut back on refined sugars in soda, candy, baked goods, and other sweets that can cause inflammation and weight gain.
Trans fats: Avoid trans fats found in some kinds of margarine, packaged foods, and fast food, which drive inflammation. Check labels.
Excess alcohol: Limit alcohol to one drink per day for women and two for men. Too much alcohol increases inflammation.
How To Spot The Signs That An Anti-Inflammatory Diet Could Improve Your Health
Chronic inflammation is a sneaky adversary in our daily lives. It can cause harm to our bodies, which may often go unnoticed. However, if you know what to look for, it is possible to detect the signs that your body is in need of a healthier diet. The nine signs of chronic inflammation include a lack of energy, allergies, frequent headaches, joint pain, skin irritations, mood changes, digestive problems, weight gain, and a weakened immune system. If you are experiencing any of these symptoms, it may be time to consider an anti-inflammatory diet. This type of eating plan can provide numerous health benefits, including a reduced risk of chronic diseases such as cancer and heart disease. By incorporating anti-inflammatory foods into your diet, you can help decrease inflammation levels in the body and reclaim your vitality.
Rheumatoid arthritis, dementia, depression
According to a recent report in Salon.com, there is mixed evidence for the role of anti-inflammatory diets in rheumatoid arthritis pain management. A recent 2021 systematic review (where researchers carefully group and examine the available evidence on a topic) found eating an anti-inflammatory diet likely leads to significantly lower pain in people with rheumatoid arthritis when compared with other diets.
However, the 12 studies included in the review had a high risk of bias — likely because people knew they were eating healthy foods — so the confidence in the evidence was low.
Inflammation is strongly implicated in the development of neurodegenerative diseases like Alzheimer’s disease and related dementia and evidence suggests anti-inflammatory diets might help to protect the brain.
A 2016 review showed an anti-inflammatory diet may be protective against cognitive impairment and dementia, but that further large randomized controlled trials are needed. A 2021 study followed 1,059 people for three years and observed their diet. They reported those with a greater pro-inflammatory diet had an increased risk of developing dementia.
Inflammation has also been linked with mental health, with people eating a pro-inflammatory diet reporting more symptoms of depression. Diet is the fundamental element of lifestyle approaches to managing anxiety and mental health.
More broadly, a 2021 review paper examined recent research related to anti-inflammatory diets and their effect on reducing inflammation associated with ageing. It found compounds commonly found in anti-inflammatory diets could help alleviate the inflammatory process derived from diseases and unhealthy diets.
Please refer to The Manual article including possible adverse effects here. The Salon.com article referenced above is republished from The Conversation under a Creative Commons license. Read the original article.
New Study Links A Daily Tablespoon of Extra Virgin Olive Oil With Reduce Fatal Dementia Risk
Incorporating half a tablespoon of olive oil in your diet every day can significantly decrease your risk of fatal dementia, a new study has found.
The research, from a team at Harvard T.H. Chan School of Public Health, analysed health records of 92,393 people between 1990 and 2018
According to the findings, which are summarised in a Eurekaalert.com press release, just half a tablespoon a day could reduce risk of fatal dementia by 28%, compared to those who consumed none.
By replacing a single tablespoon of another condiment, such as mayonnaise, with olive oil, the risk was reduced by 8-14%.
According to the press release, the inspiration behind the study was the much-hyped benefits of the Mediterranean Diet, based on the traditional eating patterns of people from countries surrounding the Mediterranean Sea, such as Greece, Italy and Spain.
It includes a high intake of fruits, vegetables, nuts, seeds, pulses, whole grains, plant-based oils such as extra virgin olive oil, a moderate intake of fish and poultry, and even a little red wine with meals, but a limited amount of red and processed meats.
Researchers found the benefits of extra virgin olive oil on the risk of dementia was the case regardless of the person’s wider diet quality — or how closely they adhered to the Mediterranean Diet.
It’s thought the positive impact is attributable to the combination of compounds in olive oil: monounsaturated fatty acids, vitamin E, polyphenols, oleocanthal and oleuropin.
“Our study reinforces dietary guidelines recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health but potentially brain health, as well,” said Anne-Julie Tessier, RD, PhD, a postdoctoral fellow at the Harvard T.H. Chan School of Public Health. “Opting for olive oil, a natural product, instead of fats such as margarine and commercial mayonnaise is a safe choice and may reduce the risk of fatal dementia.”
“Some antioxidant compounds in olive oil can cross the blood-brain barrier, potentially having a direct effect on the brain,” said Tessier. “It is also possible that olive oil has an indirect effect on brain health by benefiting cardiovascular health.”
The Health Benefits Of Oleuropin In Extra Virgin Olive Oil
Extra virgin olive oil is well-known for its numerous benefits for overall health. One of the key components that make this healthy oil so beneficial is oleuropin.
Oleuropin, found in abundance in high quality extra virgin olive oil, is a compound that is renowned for its anti-inflammatory properties, as well as its ability to boost immunity and offer protection against certain diseases. Studies have shown that oleuropin in olive oil plays a key role in reducing the risk of heart disease, lowering blood pressure, and aiding in weight loss. When looking for a solution that offers maximum health benefits, it is important to choose extra virgin olive oil that contains high levels of oleuropin.
The Health Benefits of Oleocanthal In Extra Virgin Olive Oil
Oleocanthal is a natural chemical that has potent anti-inflammatory properties, giving it a similar effect to ibuprofen. In fact, oleocanthal works by inhibiting an enzyme that plays a key role in inflammation, which could explain why people who consume this oil have lower rates of chronic diseases like heart disease, cancer, and Alzheimer’s. By incorporating extra virgin olive oil into your diet, you can benefit from both the overall health benefits of this superfood and the impressive properties of oleocanthal.
Extra Virgin Olive Oil And Vitamin E
Extra virgin olive oil is praised by many for its versatile taste and aroma, but did you know that it also contains high amounts of vitamin E? Vitamin E is a powerful antioxidant that is essential for maintaining the health of your skin, eyes, and immune system.
The benefits of vitamin E in extra virgin olive oil are plenty, including lowering the risk of heart disease, reducing inflammation, and improving brain function. Incorporating this nutritious oil into your diet can also aid in weight loss and assist in the absorption of other important vitamins and minerals. So, not only does extra virgin olive oil taste great, but it can also contribute to your overall health and well-being.
The findings are in-line with previous studies that have found olive oil to benefit dementia by protecting the brain and improving memory.
Morocco Gold Extra Virgin Olive Oil And Dementia Risk
Half A Tablespoon Of Olive Oil Per Day Can Reduce Risk Of Dementia
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.
So, the olive oil takeaway? For maximum health benefits, choose a quality extra virgin olive oil — and aim or 2-3 tablespoons a day.
Key Three Benefits Mediterranean Diet And Extra Virgin Olive OilBrings To Brain Health
The Mediterranean Diet, known for its healthy components, is not only great for your body but also good for your brain. Studies have shown that the Med diet can help your brain in three key areas. So, let’s explore them now.
Updated 8th November 2023
The Mediterranean Diet Can Improve Cognitive Capabilities
Summary:
Studies show The Mediterranean Diet Can Help Your Brain in Three Key Ways
Mediterranean Diet, Including Healthy Fats Like Olive Oil Can Help You Retain Information.
The Mediterranean Diet Can Reduce Dementia Risk
Extra Virgin Olive Oil Infused Mediterranean Diet Can Reduce Dementia Risk
Polyphenols In Extra Virgin Olive Oil Are Key To Improving Brain Health
The Mediterranean Diet And The Best Olive Oil Can Improve Cognitive Capabilities
Following a Mediterranean Diet, with its emphasis on fresh vegetables, healthy fats like extra virgin olive oil, nuts, whole grains, and pulses can largely improve cognitive capabilities, helping you to better retain and remember information.
A recent eatingwell.com article cites the 2017 meta-analysis of 17 cohort studies and randomized controlled trials on healthy older adults, published in Advances in Nutrition, which found that those who more closely followed the Mediterranean diet had better cognition.
The article explained that benefits were noticed in measures of delayed recall (the ability to recollect information acquired earlier, per the American Psychological Association, and working memory. The perks seemed more pronounced for people who cooked with olive oil.
While this study only focused on extra virgin olive oil, other nutritious oils, like avocado oil and sesame oil, have similar properties and benefits and are great options for your brain-supporting diet. Eating more fish and less meat is also associated with positive brain outcomes, thanks to fish’s omega-3 fatty acids, which protect blood vessels in the brain, quell damage from oxidative stress and reduce inflammation.
In addition, a 2019 observational study of Puerto Rican adults with diabetes, published in Diabetes Care, found that following the Mediterranean diet, including plenty of the best extra virgin olive oil, was associated with better cognitive functioning, such as memory, after two years. One of the reasons is that it helped improve blood sugar management. (High blood glucose levels in the brain can, over time, contribute to damaging inflammation.) The study’s authors point out that traditional foods in Puerto Rican cuisine, such as homemade soups with vegetables and meat, beans and legumes and fish, fit within the healthy eating pattern of a Mediterranean diet—showcasing how the diet’s principles extend beyond traditional Mediterranean fare.
The Mediterranean Diet And Extra Virgin Olive OilCan Help Prevent Dementia
One of the most significant benefits health benefits of olive oil and The Mediterranean Diet is its potential ability to prevent dementia, a degenerative brain disease that affects millions of people worldwide.
Eatingwell.com references a study in the Journal of the American Geriatrics Society in 2021 found that people who had the greatest adherence to a Mediterranean diet had a 72% decreased risk of developing dementia compared to those with the lowest adherence. In that same study, the higher the score one had on a scale that measured adherence to the Mediterranean diet, the younger, or healthier, their brains seemed.
Another study, published in 2018 in Neurology, found that those who followed the Mediterranean diet more closely benefited from 1.5 to 3.5 years of protection against Alzheimer’s disease. Though exactly why is still being studied, the Mediterranean diet limits red meat and highly processed foods rich in refined carbohydrates, added sugars and saturated fat. Researchers say these foods are more likely to increase the risk of heart disease, insulin resistance and inflammation, which may speed brain aging.
The Mediterranean Diet And Extra Virgin Olive OilCan Reduce Risk Of Depression
With its anti-inflammatory qualities, the Mediterranean Diet and healthy fats like the best olive oil you can find also significantly reduces the risk of depression, a clinical condition that negatively affects mental health. All three benefits are directly linked to the overall health benefits of the Mediterranean diet, making it a powerful addition to any lifestyle for everyone’s brain well-being.
A 2019 review in Neurology, Psychiatry and Brain Research analyzed 20 observational studies and six intervention trials. As Eatingwell.com summarised, the review concluded that 85% of the former studies support the suggestion that the Mediterranean diet reduces the risk of depression. Inflammation may be one of the factors driving depression, and the Mediterranean diet promotes foods packed with anti-inflammatory nutrients from plant-based oils (including extra virgin olive oil) and nuts, fruits and vegetables. Some vegetables with the highest anti-inflammatory properties include broccoli, tomatoes, edamame, peppers, collard greens and mushrooms.
More specifically, a 2019 study of Iranian adults, published in Nutritional Neuroscience, showed that subjects who adhered to the Mediterranean diet the most had 40% and 39% lower odds for depression and anxiety, respectively, compared to those who were the least able to follow the diet pattern. Specifically, eating more fruits and veggies was found to buoy one’s mood the most. The Mediterranean diet is rich in fiber, heart-healthy monounsaturated fats, magnesium and B vitamins, all of which have been shown in prior research to benefit psychological health.
Extra Virgin Olive Oil And Brain Health
Extra Virgin Olive Oil recently topped a new list of the top foods to protect your brain. The report from The Daily Star lists olive oil as first in a list of 14 foods which can help keep your brain healthy and can improve specific mental tasks such as memory and concentration. It says:
The powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s
The Daily Star
Why Polyphenols Found 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.
For more information on how Extra Virgin Olive can help protect your brain health, as part of a Mediterranean Diet come explore our range of news articles associated with healthy living.
Exploring the natural aging process of extra virgin olive oil and the simple steps you can take to preserve your best olive oil shelf life, taste and health benefits.
Updated October 17th 2023
Preserving The Best Olive Oil Shelf Life
Summary:
Botanically, the olive (Olea europaea) is considered a fruit. Fruits have a shelf life, and by extension, so does olive oil.
Storing extra virgin olive oil (EVOO) in a cool, dark place is the best way to maintain its shelf life.
Exposure to oxygen can cause your extra virgin olive oil (EVOO) to deteriorate faster than it should – so close the cap after use.
We take great care to ensure the longevity of Morocco Gold extra virgin olive oil, including the selection, early harvesting of our olives, carefully controlled handling and pressing of our olives, and the specialist nature of our glass bottle. This has been designed with a darker tone of green and thicker glass wall to maximise protection from UV rays that can interact with and alter foodstuffs. All these factors mean that our extra virgin olive oil, if stored in cool conditions, will have an extended shelf life.
We are often asked, how long will a bottle of Morocco Gold extra virgin olive oil last, will it go off? Botanically, the olive (Olea europaea) is considered a fruit. Fruits have a shelf life, and by extension, so does olive oil. There does come a point at which it will turn rancid and will no longer taste great.
That is why we have put together these tips on how to prevent your olive oil from expiring, so its quality, taste and benefits remain good for as long as possible.
Keep Extra Virgin Olive Oil (EVOO) Away From Light
Many people are tempted to store their bottles of extra virgin olive oil (EVOO) on the windowsill, so they are in easy reach when you need to use them for cooking. However, celebrity chef James Martin told TV viewers this is the worst place to keep extra virgin olive oil (EVOO).
Speaking on This Morning last week, the former Saturday Kitchen host spoke to Phillip Schofield and Holly Willoughby about storing extra virgin olive oil, Metro reported.
“Don’t put extra virgin olive oil (EVOO) on the windowsill, because it will go off, Oil is light sensitive, so [put it in a] dark cupboard or away from that windowsill.”
James Martin, TV Chef
Indeed, storing extra virgin olive oil (EVOO) in a cool, dark place is the best way to maintain its shelf life. However, you do not necessarily need to put EVOO in a refrigerator, unless you do not have a pantry or cupboard that is suitable for it.
An article on Healthline advised those who do keep it in the fridge that it is normal if it looks cloudy, as “this is a normal reaction to cooler temperatures and does not indicate that your extra virgin olive oil has gone off”.
It is also worth buying bottles made out of dark materials, such as Morocco Gold Extra Virgin olive oil as this prevents light entering the container.
Close The Cap Properly
It is not just light that can cause your extra virgin olive oil (EVOO) to deteriorate faster than it should, but exposure to oxygen too.
This can enable fat molecules to break down faster so to prevent oxidation, make sure the cap is closed on the bottle properly.
EVOO : The Natural Ageing Process
Superior extra virgin olive oil extra virgin olive oil (EVOO) like Morocco Gold is obtained only when harvest, milling and processing of olives are properly managed. Along those steps, there are two naturally occurring and interrelated processes that must be understood as they impact extra virgin olive oil extra virgin olive oil (EVOO) quality: lipolysis and oxidation. Lipolysis (a form of hydrolysis) begins on the olive fruit as it ripens, and is caused by enzymes present in the fruit, which are later on removed with the vegetation water. Lipolytic enzymes break down major EVOO components and generate free fatty acids, precursors to extra virgin olive oil (EVOO) change of condition.
Oxidation (more specifically, auto-oxidation) is triggered when the oil enters in contact with oxygen in the air, first during the milling process, and later on during storage in tanks and bottles. Oxidation produces peroxides from some fatty acids. Peroxides are unstable compounds which are further oxidized to yield volatile and non-volatile components that give rise to off-flavours and undesirable aromas in the oil (secondary oxidation). The other form of oxidation, photo oxidation, is usually minor and negligible if the oil is stored in the dark. In brief: lipolysis generates free fatty acids and oxidation causes the formation of peroxides from these fatty acids (primary oxidation), eventually leading to rancidity and degradation of the oil over time (secondary oxidation).
Attaining extra virgin olive oil (EVOO) of superior quality requires minimizing the generation of free fatty acids by hydrolysis and delaying the onset of oxidation. The oxidation process in extra virgin olive oil extra virgin olive oil (EVOO) takes place in three stages: initiation, propagation and termination.
Extra Virgin Olive Oil (EVOO) Oxidation
Olive Oil Oxidation
The figure shows how the oxidation of fatty acids in olive oil changes with time. Once the oil has been decanted or centrifuged, the free fatty acid level (or free acidity) will gradually decline while the oil remains in storage. [Declining free acidity is represented in the graph by the down-sloping line from upper-left to lower-right.] During the initiation stage, free fatty acids present in the oil become slowly oxidized, giving rise to small amounts of peroxides. Since peroxides, in turn, decompose into other substances, the overall peroxide level does not increase rapidly. However, when certain levels of peroxides are reached in the oil, a propagation stage ensues during which peroxide levels will rapidly increase, as peroxides beget other peroxides. [Increasing accumulation of peroxides is represented in the graph by the rising left-side of the curve.] During the termination stage, peroxides further decompose giving off numerous off-flavour compounds that humans can detect, even if present at extremely low concentrations—below parts per million. Therefore, even when just a tiny fraction of peroxides degrade into undesirable compounds, the oil will begin to taste rancid. [Rancidity is represented by the lower line rising from the bottom-left to the right of the graph.]
Use Your Extra Virgin Olive Oil (EVOO) Before ‘Best Before Date’
As olive oil is made from fruit, it only lasts a certain amount of time. It is not like a fine wine that improves with age, it will inevitably deteriorate over time.
While it will not cause you harm to consume olive oil that has passed its best-before date, it will lose some of its well-known health benefits and make dishes taste slightly strange.
You will be able to tell if your olive oil has gone off as its flavour will seem stale, sour or bitter, or it will smell slightly odd. If do not feel confident that you will be able to determine if it is rancid or not, it is a good idea to make a note of when you have bought it.
How We Preserve Morocco Gold EVOO
We take great care to ensure the longevity of Morocco Gold extra virgin olive oil, including the selection, early harvesting of our olives, carefully controlled handling and pressing of our olives, and the specialist nature of our glass bottle. This has been designed with a darker tone of green and thicker glass wall to maximise protection from UV rays that can interact with and alter foodstuffs. All these factors mean that our extra virgin olive oil, if stored in cool conditions, will have an extended shelf life.
How To Tell Whether Extra Virgin Olive Oil Is Going Off
There are a few ways to determine whether your extra virgin olive oil has gone bad.
Try a small taste The best way to tell whether your extra virgin olive oil has gone rancid is by tasting it. Don’t worry, a small taste won’t make you sick. If your olive oil tastes bitter, sour, or stale, it’s no longer good.
Give it a sniff Bad olive oil may also smell off — like crayons, putty, or Elmer’s glue — instead of bright, fruity olives. This is another sign that it has expired.
Effects of consuming rancid olive oil Rancid olive oil won’t make you sick. However, it may ruin your recipe by giving the dish a strange flavour. Also, olive oil has many health benefits. Rancid olive oil will lose some of its potent antioxidant properties.
How To Tell Whether Extra Virgin Olive Oil Is Rancid
There are a few ways to determine whether your extra virgin olive oil has gone bad.
Try a small taste
The best way to tell whether your extra virgin olive oil has gone rancid is by tasting it. Don’t worry, a small taste won’t make you sick. If your olive oil tastes bitter, sour, or stale, it’s no longer good.
Give it a sniff
Bad olive oil may also smell off — like crayons, putty, or Elmer’s glue — instead of bright, fruity olives. This is another sign that it has expired.
Effects of consuming rancid olive oil
Rancid olive oil won’t make you sick. However, it may ruin your recipe by giving the dish a strange flavour. Also, olive oil has many health benefits. Rancid olive oil will lose some of its potent antioxidant properties.
Choose Extra Virgin Olive Oil With Your Five A Day
National Nutrition Week
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.
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.
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.
Mediterranean Diet Can Reduce Inflammation Related Disease
Updated September 19th 2023
Inflammation And Diet
Summary
Extra Virgin Olive Oil has been listed in the top nine foods to reduce inflammation, according to top dieticians.
It’s widely known that an anti-inflammatory diet is important for overall health. But did you know that adding extra virgin olive oil (EVOO) to your meals can be a simple and tasty way to reduce inflammation in the body?
Extra Virgin Olive Oil is full of antioxidants and essential fatty acids like omega-3s that can help protect your cells from damage and reduce swelling. In this post, we’ll explore why Extra Virgin Olive Oil is one of the most beneficial foods when it comes to reducing inflammation in the body, as well as looking at the other top anti-inflammatory food choices.
What Is Inflammation And Why Can Extra Virgin Olive Oil Help?
Inflammation is a natural process that plays a vital role in the body’s immune system. When there is an injury, infection, or irritation, inflammation helps to protect the affected area by sending white blood cells to fight off any foreign invaders. While acute inflammation is necessary for healing, chronic inflammation can cause long-term damage to the body and lead to several health issues such as heart disease, cancer, and arthritis. Luckily, there are many anti-inflammatory foods you can incorporate into your diet to help combat chronic inflammation. Eating a balanced diet rich in these foods can help improve your overall health and reduce the risk of inflammation-related diseases.
Contributing to a list of top nine anti-inflammatory foods in SheKnows, nutritionist Mary Sabat, MS, RDN says:
“Inflammation is a natural response by the body’s immune system to injury or infection.”
Acute inflammation actually helps to heal wounds and fight off pathogens. Chronic inflammation, on the other hand, persists over a long period of time and can be harmful, potentially damaging tissue and stopping your organs from functioning properly, registered dietitian Catherine Gervacio of Living.Fit tells SheKnows. Chronic inflammation is ultimately associated with a number of health issues, like heart disease, cancer, diabetes, and autoimmune disorders.
The good news: certain foods can help you fight inflammation, essentially “help[ing] modulate your body’s inflammatory response and reduc[ing] the risk of developing … chronic conditions” related to inflammation, Gervacio says.
So, according to Sabat and Gervacio, just what are the best foods to include in your diet to reduce inflammation?
Extra virgin olive oil is known for being rich in monounsaturated fats and containing oleocanthal, an anti-inflammatory compound, Sabat explains. When a recipe calls for cooking oil, this is a healthy one to choose. (Extra virgin olive oil is also a staple in the super-healthy, anti-inflammatory Mediterranean diet.)
Berries
Gervacio says berries, such as blueberries, strawberries, and raspberries, are “on top of my list” when it comes to anti-inflammatory foods. They’re a rich source of potent antioxidants like anthocyanins and quercetin, she explains, with anthocyanins serving to “scavenge free radicals in the body” and quercetin helping to protect cells from oxidative damage that can lead to inflammation. (Note: free radicals are unstable atoms that can damage cells, which leads to illness and aging.)
Berries also contain vitamin C, “a well-known antioxidant that helps neutralize free radicals,” Gervacio says.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are “are packed with vitamins, minerals, and antioxidants like quercetin and beta-carotene, which have anti-inflammatory effects,” Sabat says. They’re also high in fiber, which helps keep your gut microbiome healthy, and “a balanced gut microbiome is associated with reduced inflammation,” Gervacio explains.
Green Tea
“Green tea is considered a good anti-inflammatory food due to its rich content of bioactive compounds, particularly catechins, which have been studied for their anti-inflammatory effects,” Gervacio says. She explains that the most abundant catechin in green tea, Epigallocatechin gallate (EGCG), works to inhibit certain enzymes and pathways that are involved in inflammation.
Nuts and Seeds
Craving an anti-inflammatory snack? Grab a handful of mixed nuts and seeds like almonds, walnuts, flax seeds, and chia seeds, says Sabat. They’re “excellent sources of healthy fats, fiber, and antioxidants,” helping reduce inflammation and improve your health overall.
Turmeric
Need a little spice in your life? Turmeric contains curcumin, which Sabat describes as a “potent anti-inflammatory compound.” Curcumin, she explains, “has been shown to reduce inflammation and may help alleviate symptoms of inflammatory conditions like arthritis.”
Ginger
Ginger is known for having many health benefits, from easing nausea and cramps to improving digestion, so no surprise that this do-it-all food can also help ease inflammation. “Ginger has gingerol, a bioactive compound with anti-inflammatory and antioxidant properties,” Sabat confirms. She recommends adding it to dishes or consuming it as ginger tea to help with inflammation.
Garlic
Garlic doesn’t just taste great — it can also help fight inflammation thanks to its sulfur compounds with anti-inflammatory properties, Sabat explains.
Whole Grains
Swap your white bread for whole wheat, brown rice, quinoa and old-fashioned oats. These foods are high in fiber and antioxidants, says Sabat, which can help lower inflammation levels in your body.
How to Combat Inflammation in the Body
Maintaining a healthy diet is a key aspect of keeping your inflammation low, but your whole lifestyle plays a part in it as well, Gervacio says. She recommends exercising regularly as another way to help avoid harmful levels of inflammation. And of course, while there’s a lot you can do on your own to avoid and lower chronic inflammation, make sure to talk to a doctor if the problem becomes persistent and doesn’t improve.
Inflammation And Chronic Disease
Inflammation is a key factor in many chronic diseases, including heart disease, arthritis, and diabetes. The Mediterranean diet has been shown to reduce inflammation, and as a result, may help to lower disease risk. The Mediterranean diet is rich in fruits, vegetables, whole grains, and healthy fats. These nutrients are known to have anti-inflammatory properties. In addition, the Mediterranean diet limits red meat and processed foods, which are major sources of inflammation.
The Importance Of A Healthy Diet
From the earliest days of the COVID pandemic, evidence emerged to suggest a link between obesity and increased risk from COVID-19. Researchers were united at an early stage in the understanding that obesity (and advanced age) appeared to reduce the body’s ability to fight infection such as COVID-19. This has prompted many of us to take a long hard look at our dietary choices and consider adjusting our eating patterns to follow diets such as the Mediterranean Diet, which focus on a combination of fruit, vegetables, whole grains, fish and healthy fats, such as the best olive oil – known to help followers maintain a healthy body mass index (BMI).
But what do we know about inflammation, how it is linked to our immune system and what nutritional choices we can make to help us fight off infection?
According to a report this month in Scientific American, the Mediterranean Diet ‘provides people with a host of protective compounds, including omega- 3s and polyphenols, plant-based compounds with antioxidant properties.’
What Is Inflammation And How Can Polyphenols Help?
Inflammation is a critical response to potential danger signals and damage in organs in our body. In diseases such as rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease and others, the immune system turns against the bodies’ organs. These painful and, in some cases, progressively debilitating conditions can take a toll on people’s quality of life and create both societal and economic burdens.
But there are choices we can make regarding our diet and lifestyle that can help prevent and manage these associated diseases. A lot of these involve increasing our intake of antioxidant compounds called polyphenols – which are present in abundance in foods such as high quality extra virgin olive oil.
The inflammatory process in the body serves an important function in the control and repair of injury. Commonly referred to as the inflammatory cascade, or simply inflammation, it can take two basic forms, acute and chronic. Acute inflammation, part of the immune response, is the body’s immediate response to injury or assault due to physical trauma, infection, stress, or a combination of all three. Acute inflammation helps to prevent further injury and facilitates the healing and recovery process.
When inflammation becomes self-perpetuating however, it can result in chronic or long-term inflammation. This is known as chronic inflammation, and lasts beyond the actual injury, sometimes for months or even years. It can become a problem itself and require medical intervention to control or stop further inflammation-mediated damage.
Inflammation And Diet: Where Does Extra Virgin Olive Oil Fit In?
Morocco Gold Extra Virgin Olive Oil
A healthy diet, like the Mediterranean diet, including extra virgin olive oil like Morocco Gold can help combat inflammatory diseases.
The polyphenols Oleouropein Aglycone and Oleocanthal within extra virgin olive oil help to combat inflammatory diseases. Morocco Gold extra virgin olive oil is rich in both polyphenols.
Extra Virgin Olive Oil: Part Of An Anti-Inflammatory Diet
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils like extra virgin olive oil.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.
Anti-Inflammatory Benefits of Extra Virgin Olive Oil
Phenols and polyphenols serve as the core substances that give Extra Virgin Olive Oil its unique anti-inflammatory properties. Researchers have determined that small amounts of Extra Virgin Olive Oil, as low as one tablespoon per day, can lower inflammatory signalling in our body, including levels of interleukin-6 (IL-6) and tumour necrosis factor alpha (TNF-alpha).
Interestingly, in Mediterranean-type diets that include daily intake of Extra Virgin Olive Oil, not only is there less production of signalling molecules like TNF-alpha, but there is also less activity by the cell receptors for these pro-inflammatory molecules. (This decreased receptor activity has been shown for tumour necrosis factor receptor 60 (TNFR 60) and tumour necrosis factor receptor 80 (TNFR 80). Levels of C-reactive protein (CRP) have also been show to decrease with daily intake of Extra Virgin Olive Oil.
In addition, scientists have shown that individuals who regularly consume Olive Oil have reduced activity of their pro-inflammatory cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2) enzymes, as well as reduced levels of related molecules including thromboxane B2 and leukotriene B4. Two molecules that are known to increase during inflammatory disease processes, vascular cell adhesion molecule-1 (VCAM-1) and intercellular adhesion molecule 1 (ICAM-1), have also been shown to decrease in amount following intake of Extra Virgin Olive Oil.
In this anti-inflammatory context, it is also worth noting that oxidative stress, a process that often parallels the process of chronic inflammation, is reduced by regular consumption of Extra Virgin Olive Oil. One common blood marker used to monitor oxidative stress is the formation of substances called F2-isoprostanes, and studies have shown 10-15% lower levels of this blood marker following Extra Virgin Olive Oil intake.
Importantly, the anti-inflammatory benefits of Extra Virgin Olive Oil do not depend on large levels of intake. In most studies, these benefits become statistically significant with as little as one tablespoon of Extra Virgin Olive Oil per day.
The anti-inflammatory benefits of Extra Virgin Olive Oil also appear to increase with daily intake above this level. An average daily Extra Virgin Olive Oil amount of 2 tablespoons per day is enough to provide strong anti-inflammatory benefits.
The Food & Drug Administration approves new qualified health claims for consuming extra virgin olive oil with high levels of oleic acid to reduce coronary heart disease risk.
Summary:
The European Food Safety Authority has long approved health claims for extra virgin olive oils.
The FDA have now approved qualified health claims for consuming extra virgin olive oil.
This approval focuses on the importance of consuming the right kind of fats – monounsaturated fat (oleic acid in extra virgin olive oil) rather than saturated fat to reduce coronary heart disease risk.
The FDA’s approach supports new ways to reduce the burden of chronic disease through improved nutrition.
Health Benefits Of Extra Virgin Olive Oil : The View From Europe
Extra virgin olive oil is probably the most extensively researched foodstuff on the planet and the health benefits of consuming extra virgin olive oil, whether taken on its own or including extra virgin olive oil in cooking, are evidence based. Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the phytonutrient composition of olive oil.
The European Food Safety Authority has for some time already approved health claims for extra virgin olive oils with polyphenol content of more than 250mg / kg. Polyphenols are a potent antioxidant, one that protects against damaging molecules in your body called free radicals. Free radicals can ricochet around inside your body and harm good cells. Antioxidants, such as the polyphenols found in extra virgin olive oil, work to neutralize free radicals and so protect the body at a cellular level.
Morocco Gold contains polyphenols well above the level quoted by the Food Safety Authority.
The Importance Of Oleic Acid In Extra Virgin Olive Oil
Unlike the EFSA, the FDA have focused their recommendations not on polyphenol levels but on the right kind of fat, in particular the mono-unsaturated fat – oleic acid. As far back a 2010, researches Sergio Lopez and Francisco J.G. Muriana reported:
Evidence from epidemiological studies suggests that a higher proportion of monounsaturated fatty acids (MUFA), notably oleic acid, in the diet is linked with a reduction in the risk of coronary heart disease (CHD). To achieve this benefit, olive oil as a major source of oleic acid is to replace a similar amount of saturated fat and not increase the total number of daily calories.
The biochemical bases of the ameliorative effect of oleic acid are thought to be modification of plasma lipid and lipoprotein concentrations, inhibition of coagulation, improvement of glucose homeostasis, and attenuation of inflammation and oxidative status in fasting conditions.
Dietary fats are an essential part of a healthy diet according to the American Heart Association. 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, it is also the only fat that contains high levels of polyphenols, the antioxidants associated with a range of health benefits. This makes extra virgin olive oil without question the healthiest of all fats and an essential part of a healthy diet.
To remain healthy, we need moderate amounts of the right type of fats eaten as part of a good, balanced healthy 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.
Which Fats Contribute To A Healthy Diet Fats are made up of fatty acids and glycerol. A fatty acid consists of a chain of carbon atoms, where 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 and therefore will contribute towards a healthy diet.
Saturated fats 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.
Saturated fats are usually solid or semi-solid at room temperature and are strongly associated with raised blood cholesterol which is why nutritionists recommend eating them as little as possible. Lard, butter, hard cheeses, whole milk, animal fats and palm and coconut oils – plus products containing them – all contain high levels of saturated fat that do not support a healthy diet.
Monounsaturated Fats Support A Healthy Diet If a pair of carbon atoms in the fatty acid chain is linked by a double bond instead of a single bond, the fatty acid is described as monounsaturated. Fats rich in monounsaturates tend 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.
Fat Content Comparison Not All Fats Are The Same
Extra Virgin Olive Oil & The FDA
The United States Food and Drug Administration (FDA) announced that it will allow all olive oil bottles to carry a new “qualified health claim” on their labels.
Olive oil manufacturers may now choose to advertise their product as a heart-healthy alternative to animal-based fats for cooking and food preparation.
“Supportive but not conclusive scientific evidence suggests that daily consumption of about 1.5 tablespoons of oils containing high levels of oleic acid, may reduce the risk of coronary heart disease,” Scott Gottlieb, the head of the agency, wrote.
“The claim will also need to make it clear that to achieve this benefit, these oils should replace fats and oils higher in saturated fat and not increase the total number of calories you eat in a day,” he added.
Joseph R Profaci, the executive director of the North American Olive Oil Association, said that in spite of olive oil already having its own qualified health claim, he is encouraged by the proactive steps taken by the current administration to adopt these types of regulations.
“Olive oil has had its own qualified health claim for years, however very few companies have used it because it requires a pretty extensive disclaimer, and label space is at a premium,” he said.
“What I do find encouraging about the announcement is that it indicates a willingness on the part of the current administration at the FDA to adopt changes and regulations that help inform consumers to make choices about their health,” Profaci added. “We are hoping that will translate into a willingness to adopt a standard of identity for olive oils in the near future.”
The FDA reviewed seven small studies while making its determination, of which six indicated participants who replaced animal fats with high-oleic oils had a reduced risk for coronary heart disease.
Six of the studies found that those who were randomly assigned to consume diets containing oils with high levels of oleic acid as a replacement to fats and oils higher in saturated fat experienced a modest lowering in their total cholesterol and heart-damaging low-density lipoprotein (LDL) cholesterol levels compared to those who ate a more Western-style diet that was higher in saturated fat.
The government is allowing health labels such as these with the hope that they will encourage people to eat more nutritious and healthy foods and that, in turn, will help to drive down rates of chronic illnesses associated with poor diets, including Type 2 diabetes, obesity and even cancer.
Statement from FDA Commissioner Scott Gottlieb, M.D., on a new qualified health claim for consuming oils with high levels of oleic acid to reduce coronary heart disease risk
As Commissioner of the U.S. Food and Drug Administration, I remain committed to finding new ways to reduce the burden of chronic disease through improved nutrition. Using the FDA’s labeling tools to foster innovation toward healthier foods that consumers want is one of the primary goals of the FDA’s Nutrition Innovation Strategy that I first announced in March.
FDA Commissioner Scott Gottlieb, M.D.
One tool the FDA has to help bring us closer to this important goal is the use of “health claims” on food package labels. These claims serve as efficient signals that consumers can look for on a product’s packaging to determine what benefits a food or beverage might have. By allowing such claims on food product labels, we at the FDA also hope to encourage the food industry to reformulate products”.
Recognizing the importance of science-based food decisions, there are two kinds of health claims on food product packages – authorized health claims and qualified health claims.
An authorized health claim meets the more rigorous standard of “significant scientific agreement,” meaning that the claim is supported by the totality of publicly available scientific evidence for a substance/disease relationship. A qualified health claim means it is supported by more limited scientific evidence that doesn’t meet the rigorous standard. To ensure qualified claims aren’t misleading, they must be accompanied by a disclaimer to communicate to consumers the level of scientific evidence supporting the claim.
Today, the FDA responded to a petition for a new qualified health claim for edible oils containing high levels of oleic acid, a monounsaturated fat that’s been shown to have cardiovascular benefits when it replaces heart-damaging saturated fat.
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.
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.
Olive Oil For Diabetic Patients
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
Can Extra Virgin Olive Oil 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.
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.
Polyphenol content in Morocco Gold 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.
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.
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;
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.
Flavanols also present in tea, red wine and various vegetables
Extra virgin olive oil also contains polyphenols – another powerful antioxidant
Antioxidants in olive oil can reduce inflammation associated with age-related disease
New research has found that extra virgin olive oil may lower the risk of a failing memory.
Reported in The Times this month, the research from Rush University Medical Center in Chicago reported that Half a tablespoon (7g) of olive oil daily can have tangible effects on your overall brain health.
According to the study, the presence of Flavanols (a group of plant chemicals known to reduce the sort of inflammation in the body that underlies many age-related health problems) in foods such as olive oil can boost brain health.
The report states:
Holland’s study praised [olive oil’s] levels of a flavonol called isorhamnetin, which protects against brain degeneration, as well as others including the flavonoid luteolin — shown to have anti-inflammatory properties that reduce the risk of Alzheimer’s — apigenin and flavones important for general cognitive function.
Half a tablespoon (7g) of olive oil daily resulted in a 29 per cent reduced risk of early death from neurodegenerative disorders, including Alzheimer’s, according to a study by Harvard nutritionists published in the Journal of the American College of Cardiology last year.
The researchers from Rush University Medical Center in Chicago reported that both tea and red wine also provide enough beneficial flavonols to keep your memory sharp as you age. The new study suggests that the more flavonols you can get in food, the slower the onset of forgetfulness.
Leading the study of 961 people with an average age of 81, neuroepidemiologist Thomas Holland said many plant-based foods, including red wine, fruits and vegetables are excellent sources of brain boosting Flavanols.
“Something as simple as eating more fruit and vegetables and drinking more tea is an easy way for people to take an active role in maintaining their brain health,”
Other key foods listed in the findings which are shown to have potentially powerful effects on brain health are:
Brussels sprouts
Broccoli and cauliflower
Dark berries
Green veg
Oranges
Tomatoes
Cocoa
Strawberries
Extra Virgin Olive Oil And Flavanols
Olive Oil Good For The Heart
As explained by Healthline, Flavonoids are various compounds found naturally in many fruits and vegetables. They’re also in plant products like wine, tea, and chocolate. There are six different types of flavonoids found in food, and each kind is broken down by your body in a different way.
Flavonoids help regulate cellular activity and fight off free radicals that cause oxidative stress on your body. In simpler terms, they help your body function more efficiently while protecting it against everyday toxins and stressors.
The amount of flavanols in a quality Extra virgin olive oil is worth exploring some more. These compounds have a variety of health benefits, including improved brain function. Research has shown that extra virgin olive oil can also help to reduce inflammation and improve blood sugar control, both of which are risk factors for cognitive decline. Therefore, including extra virgin olive oil in your diet may be beneficial for brain health.
Other Compounds In Extra Virgin Olive Oil
As well as containing these brain boosting Flavanols, extra virgin olive oil is also packed with other wonderful antioxidant compounds, including polyphenols.
The amount of polyphenols found in Extra Virgin Olive Oil is truly amazing! Olive oil health benefits are listed below with brief explanation on each.
Polyphenols are a potent antioxidant – one that can decommission a nasty molecule in your body called free radicals. Free radicals can ricochet around inside your body and harm good cells. Antioxidants, such as the polyphenols found in Extra Virgin Olive Oil, work to neutralize free radicals; protecting the body from their harmful antics. These antioxidants circulate in the body, hooking up with free radicals, unstable compounds thought to play a role in more than 60 different health conditions including cancer and atherosclerosis, as well as aging.
Now is a great time to pick up a bottle or more of the best polyphenol and flavanol packed extra virgin olive oil from the foothills of Morocco’s Atlas Mountains. We have a range of discounts available at our online shop right now. So, why not give the gift of health to those you love.
Keeping Your Bones Healthy Bones With Extra Virgin Olive Oil
Updated March 11th 2025
Olive Oil And Osteoporosis
Summary
Osteoporosis is extremely common, particularly in age groups over 50 and contributes to an estimated 2 million fractures each year
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
The key polyphenols in extra virgin olive oil that have been shown to reduce risk of bone fracture are Tyrosol and Hydroxytyrosol. Both are present in Morocco Gold extra virgin olive oil
Anyone experiencing or at risk of the effects of osteoporosis should talk to their doctor to determine the appropriate course of treatment
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.
Mediterranean Diet With Olive Oil
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.
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.
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.
Chemical Structure Of Oleuropein
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.
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