Is Extra Virgin Olive Oil Good For Bone Health?
Updated April 26th 2023
If you’re looking for a tasty way to boost your bone health, you might want to consider adding extra virgin olive oil to your diet.
Contents:
- Antioxidants In EVOO For Bone Health
- How Much Olive Oil Should You Consume For Better Bone Health?
- Higher Polyphenol Count In Cold Pressed Olive Oils
- What Are The Olive Oil Health Benefits For Your Bones?
- Strong Bone Health Starts With Extra Virgin Olive Oil
- What Is Osteoporosis?
- Bone Health As We Age
- Heredity Factors Of Bone Health
- A Healthy Diet And Lifestyle
- Treatment For Bone Fractures And Osteoporosis
Antioxidants In EVOO For Bone Health
Studies have suggested that the antioxidants in Extra Virgin Olive Oil, such as oleuropein and hydroxytyrosol, may be able to improve bone density and reduce the risk of osteoporosis. Plus, EVOO is an excellent source of vitamin K, which plays a crucial role in bone health by increasing the absorption of calcium. So, the next time you’re whipping up a salad or sautéing some veggies, drizzle on some extra virgin olive oil for a delicious and bone-healthy touch.
By choosing a high-quality olive oil, rich in antioxidant compounds (or polyphenols) we can arm our bodies against harmful free radicals – the unstable atoms which can increase oxidative stress, damage the body’s cells and lead to a range of diseases.
The antioxidants in high quality, cold pressed, single source extra virgin olive oil such as Morocco Gold are an excellent weapon against the potential harm caused by free radicals. Because olive oil is high in antioxidants and vitamin E, it provides significant natural protection from oxidative damage.
How Much Olive Oil Should You Consume For Better Bone Health?
If you’re looking for a way to improve your bone health, look no further than your pantry. Olive oil, a staple in many kitchens, has been shown to have a positive effect on bone formation and density. But how much should you consume? While there isn’t a hard and fast rule, experts recommend incorporating two to three tablespoons of olive oil into your daily diet. This versatile oil can be used in everything from salad dressings to sautéing vegetables, making it easy to work into your meals. Not only can it improve bone health, but it’s also loaded with healthy fats and antioxidants, making it a delicious and nutritious addition to your diet.
Increased consumption of extra virgin olive oil can reduce your chance of osteoporosis related bone fractures, due to the levels of two phenols, tyrosol and hydroxytyrosol in Extra Virgin Olive Oil.
There are a number of studies which support the contribution of a high-quality extra virgin olive oil in reduced risk of bone fractures due to the presence of these phenolic compounds.
Higher Polyphenol Count In Cold Pressed Olive Oils
Cold Pressed, high quality extra virgin olive oils such as Morocco Gold have a high content of polyphenols, which also help to neutralize free-radicals in your body which can in turn reduce the risk of a range of diseases.
The quality of production is one of the most important factors that contribute to the quality of the oil. This is because it can ensure that the highest possible levels of polyphenol count is preserved in the process.
The high polyphenol content of Morocco Gold Extra Virgin olive oil is dependent on three factors. Firstly, the variety of the olive. Secondly, the climate and terroir of the growing region. Thirdly, the time in the growing season and the harvest of the crop.
The exceptionally high quality of Morocco Gold extra virgin olive oil is the result of care and attention to detail throughout the entire production process.
This results in a truly premium quality extra virgin olive oil with a very high polyphenol count and low acidity – a benefit to both the taste and health benefits of the olive oil. In fact, this year’s 2022 Harvest of Morocco Gold has a truly exceptional polyphenol count of 644mg/kg and an acidity level of 0.28% – enviable by any standards!
What Are The Olive Oil Health Benefits For Your Bones?
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. Results allowed the researchers to divide this large group into three categories.
Strong Bone Health Starts With Extra Virgin Olive Oil
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. We examined what the outcome for both groups on bone health.
While all of these Extra Virgin Olive Oil intake levels are fairly high. 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. We tied this to the presence of two phenols, tyrosol and hydroxytyrosol in Extra Virgin Olive Oil.
What Is Osteoporosis?
One of the most common health problems in the United States, osteoporosis affects more than 44 million Americans and contributes to an estimated 2 million fractures each year. Fifty percent of women and 25% of men over the age of 50 will sustain fractures thanks to osteoporosis. Many fractures happen as a result of a fall, but even simple household tasks can cause severely osteoporotic bones to fracture. This is a lot to concern someone interested in bone health.
Though the exact causes of osteoporosis are unknown, doctors have identified major factors that can lead to the disease.
Bone Health As We Age
Losing bone with age is a natural phenomenon. Ater the age of 35 the body builds less new bone to replace the loss of old bone. Typically your bone mass goes down as your age goes up, and thus your risk for osteoporosis increases. Therefore you naturally lose bone health.
Heredity Factors Of Bone Health
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.
A Healthy Diet And Lifestyle
A calcium-deficient diet, excessively low weight, and a sedentary lifestyle have all been linked to osteoporosis. As well as smoking and excessive alcohol consumption. This is where adherence to a healthy diet, such as the Mediterranean Diet can work wonders on your overall health.
Treatment For Bone Fractures And Osteoporosis
Some medications, including steroids, and other diseases like thyroid problems have been linked to osteoporosis. Lost bone is not replaceable. However 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
- Coincidentally women 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.
Bone health or healthy bones is a serious modern condition. Anyone experiencing or at risk of the effects of osteoporosis should talk to their doctor. And determine the appropriate course of treatment.