How to get the maximum health benefits of the best olive oil – extra virgin olive oil – daily
Summary
- Olive oil is a staple in many kitchens, and for good reason. Extra virgin olive oil (EVOO) is considered to be the best olive oil and is packed with health benefits. It is rich in polyphenols, which are antioxidants that protect the body from free radicals.
- Studies have shown that a diet rich in extra virgin olive oil can reduce the risk of heart disease and stroke, and may even help to prevent certain types of cancer. However, to get the full range of health benefits many people now take a daily ‘shot’ of their favourite extra virgin olive oil – Morocco Gold.
- Drinking olive oil has become increasingly popular.
- So, if you’re wondering whether olive oil is good for you, the answer is a resounding yes. Just be sure to choose high-quality EVOO and use it in moderation as part of a balanced diet.
Contents:
- Extra Virgin Olive Oil : A History Of Health & Wellbeing
- Taking Extra Virgin Olive Oil : What The Studies Reveal
- Health Benefits of Extra Virgin Olive Oil (EVOO)
- Drinking Extra Virgin Olive Oil
Extra Virgin Olive Oil : A History Of Health & Wellbeing
The ancient Greeks were on to something when they referred to extra virgin olive oil as an “elixir of youth and health.” Olive oil is derived from the fruit of the olive tree, cultivated mainly in the Mediterranean for over 5,000 years. Centuries later, research offers evidence about the benefits of olive oil in our daily diets.
Among all edible plant oils, extra virgin olive oil has the highest percentage of monounsaturated fat, which lowers “bad” LDL cholesterol and increases “good” HDL. It’s been shown to lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process, including heart disease.
Several grades of olive oil are found on store shelves in the U.S., from regular to extra virgin olive oil, commonly known as EVOO. Extra virgin olive oil (EVOO) is the staple fat source for the Mediterranean diet, considered one of the healthiest dietary patterns and a diet emphasized by the American Heart Association for preventing cardiovascular disease.
Extra virgin olive oil (EVOO) is the fatty fraction of olive juice extracted only by mechanical and physical processes without any refinement. It’s the lack of refinement that maintains both its sensory and health properties. “First-pressed” and “cold-pressed” are terms that emphasize extra virgin olive oil (EVOO) as an unrefined, natural product that has undergone a single, simple milling process without any processing to alter its quality.
Regular olive oil, on the other hand, has been refined, bleached, deodorized and then blended with anything between 5% to 15% extra virgin olive oil (EVOO). “Pure” or “light” are marketing terms used for olive oil that has been refined and mixed with a small amount of extra virgin olive oil (EVOO) to yield a product that’s lighter in flavor, aroma or color.
Taking Extra Virgin Olive Oil : What The Studies Reveal
Consuming more than half a tablespoon of olive oil a day may lower heart disease risk, a 2020 study found. And earlier this year, researchers reported in the Journal of the American College of Cardiology that people who ate more than half a tablespoon per day had lower rates of premature death from cardiovascular disease, Alzheimer’s disease and other causes compared to people who never or rarely consumed olive oil.
“Olive oil is the hallmark of the Mediterranean diet, and its link to lower mortality is well established in southern European countries. But this is the first long-term study to show such a health benefit here in the U.S.,”
Dr. Frank Hu, the study’s senior author and a professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health in Boston.
Hu’s recent study did not differentiate between grades of olive oil, but he said European studies have shown better health results with extra virgin olive oil (EVOO) which has a higher amount of plant compounds and antioxidants than other edible oils. Hu said future research may compare the different grades of olive oils for beneficial effects.
When cooking, extra virgin olive oil (EVOO) can be a healthy substitute for butter, margarine and other types of fat. In Hu’s study, for example, replacing unhealthy fats with extra virgin olive oil was associated with a lower risk of dying. “Olive oil is a much healthier replacement for dietary fats, especially animal fats,” Hu said.
Health Benefits of Extra Virgin Olive Oil (EVOO)
Extra virgin olive oil (EVOO) has many different health benefits, including:
- Cardiovascular health: Extra virgin olive oil (EVOO) contains two types of healthy fats, monounsaturated fat and polyunsaturated fat, both of which help reduce bad cholesterol levels and, in turn, lower the risk of heart disease and strokes.
- Digestive health: Extra virgin olive oil (EVOO) lubricates the intestinal tract and may also help reduce the production of gastric acid.
- Inflammation relief: Extra virgin olive oil (EVOO) contains oleocanthal, an antioxidant with significant anti-inflammatory properties.
- Blood sugar stabilization: Extra virgin olive oil (EVOO) can help reduce glycemic response to high-glycemic foods, which, in turn, can help manage Type 1 and Type 2 diabetes.
- Healthy skin and hair: Extra virgin olive oil (EVOO) is high in both vitamin E and vitamin K, both of which are essential for maintaining healthy skin and hair.
- Constipation relief: Consuming extra virgin olive oil (EVOO) may help soften stool and relieve constipation
Drinking Extra Virgin Olive Oil
You may have heard that people in the Mediterranean region drink 1/4 cup (60 ml) of olive oil every morning and, in recent years, consuming oils straight has spread beyond the region and become somewhat popular. If you would like to start drinking olive oil, then you should start off with a smaller amount. Consuming between one teaspoon and one tablespoon (three teaspoons) of olive oil should be enough to get you the benefits without upsetting your stomach.
While you can drink olive oil at any time of day, many people say that they prefer to do it first thing in the morning on an empty stomach. Be sure to pay close attention to your body, as some people with delicate digestive systems find that consuming anything too oily or acidic on an empty stomach can cause gastrointestinal distress. If you find that drinking olive oil on an empty stomach does not agree with your body, then try taking it with a meal instead.
When you drink olive oil every day for health benefits, you should always choose extra virgin olive oil (EVOO). Extra virgin olive oil (EVOO) contains higher amounts of healthy fats and antioxidants when compared to refined olive oils and thus will provide the most health benefits.
