How Extra Virgin Olive Oil Can Contribute To Your Wellness Goals

Introducing: Wellness Wednesday With Morocco Gold

^{Updated May 6th 2024}

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

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

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

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

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

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

How to Incorporate Extra Virgin Olive Oil into Your Wellness Diet

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

Three Great Ways To Boost Breakfast with Olive Oil Goodness

1/ Olive Oil With Your Eggs

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

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

2/ Olive Oil As A Substitute For Your Spread

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

3/ A Shot Of Olive Oil

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

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

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

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

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

Why Choosing The Right Type Of Olive Oil Is Important

Types Of Olive Oil

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

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

What is Extra Virgin Olive Oil?

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

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

The Wider Health Benefits Of Extra Virgin Olive Oil

The Heart-Healthy Hero

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

Antioxidant Abundance

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

Anti-inflammatory Advantages

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

Cognitive Clarity

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

Enhancing Digestive Health

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

Conclusion

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