The health benefits of olive oil are derived primarily from its monounsaturated fats and polyphenols. However, not all olive oils are created equal. In fact, the most notable health benefits fall into one category: extra virgin olive oil (EVOO).
Olive oil has long been considered the healthiest fat in existence. The Greek poet Homer called it “liquid gold,” while Hippocrates, widely considered the father of medicine, referred to it as “the great healer.”
Extra virgin olive oil is made solely through mechanical methods, without the heat or solvents used to produce refined olive oil and almost all other edible oils. As a result, extra virgin olive oil retains the compounds that give it its many health benefits.
Thousands of studies have been published linking the consumption of extra virgin olive oil to a wide range of benefits, from its well-known heart-healthy qualities to less documented ones, such as increased testosterone in men with insufficient levels.
For thousands of years, people around the Mediterranean basin have consumed olive oil as their primary source of dietary fat. It was therefore suggested that this would be one of the reasons why we live longer than our neighbors to the north and across the Atlantic, who consume animal fats.
In 1958, Ancel Keys, a physiologist at the University of Minnesota, postulated a correlation between people’s diets and observed incidences of coronary heart disease. Notably, Keys’ well-known Seven Country Study was the first to suggest that not all dietary fats are created equal.
The study’s findings showed that Greeks had lower rates of heart disease despite their high-fat diet, with olive oil being the main source of fat. In parallel, other countries with high-fat, meat-based diets had higher rates of heart disease. In fact, these findings boosted the popularity and fame of the Mediterranean diet outside the Mediterranean basin.
Olive oil is approximately 73% monounsaturated fats, which are liquid at room temperature. In reality, all fats, from saturated and trans to monounsaturated and polyunsaturated, help the body absorb vitamins and minerals, build cell membranes, and are essential for the mechanisms that cause blood clotting, muscle movement, and inflammation. However, replacing saturated and trans fats with monounsaturated fats helps lower low-density lipoprotein (LDL) cholesterol, also known as “bad cholesterol,” thereby reducing the risk of heart disease and stroke.
Polyphenols are the powerful antioxidants that make EVOO superior. While its monounsaturated fat content is undoubtedly one of olive oil’s primary heart-health boosters, its host of other benefits are attributed to its phenolic content. In fact, polyphenols are responsible for 99% of olive oil’s health benefits, according to Nasir Malik, a plant physiologist with the USDA’s Plant Research Service. Polyphenol is a general term for a class of organic chemicals found in various types of plants that function as powerful antioxidants. More than 8,000 polyphenols have been identified.
Hundreds of studies over the years have shown that polyphenols are responsible for a variety of benefits, from reducing the risk of prostate and breast cancer to mitigating the effects of dementia.
New research on the health benefits of extra virgin olive oil is constantly being published by private and publicly funded entities.
According to the World Health Organization, cardiovascular diseasess are the leading cause of death worldwide. Specifically, in 2019 alone, an estimated 17.9 million people died from cardiovascular disease, including heart attacks and strokes, nearly a third of global deaths.
Furthermore, an April 2020 study published in the Journal of the American College of Cardiology concluded that consuming just half a tablespoon (8.8 milliliters) of olive oil per day could reduce the risk of heart disease by 14%. Researchers reached this conclusion after monitoring the health and diet data of 93,000 adults for 24 years.
While the researchers noted that it was impossible to know what grade of olive oil the participants consumed (i.e., refined, virgin, or extra virgin), they said the benefits were more likely to come from EVOO.
A small study published by the Yale-Griffin Prevention Center at Yale University in February 2021 found that consuming extra-virgin olive oil high in polyphenols improved endothelial function in adults at risk for type 2 diabetes.
Recall that endothelial function measures how wide blood vessels expand when blood is pumped through them. and is an independent predictor of cardiovascular disease. In particular, the polyphenols in extra virgin olive oil modulate oxidative stress in blood vessels, which reduces inflammation, a common symptom in many patients with heart disease and stroke.
An independent study by researchers in Australia found that consuming four tablespoons (60 milliliters) of extra virgin olive oil high in polyphenols “significantly reduced” peripheral and central systolic blood pressure.
Similarly, previous research published in The Lancet showed that reducing systolic blood pressure reduces the risk of cardiovascular disease, coronary heart disease, stroke, and heart failure.
Cholesterol is a A waxy substance that circulates in the blood and helps build cells, make vitamins, and produce hormones. There are two types of cholesterol: LDL, or “bad” cholesterol, and high-density lipoprotein (HDL), or “good” cholesterol. High levels of LDL cholesterol are bad for your cardiovascular system because they contribute to the buildup of fat in the arteries, known as atherosclerosis, which increases your risk of heart attack and stroke. In contrast, HDL cholesterol carries LDL cholesterol out of your arteries and takes it to the liver to be broken down and removed from the body. As mentioned above, the monounsaturated fat in extra virgin olive oil also helps lower LDL cholesterol.
Furthermore, a 2015 study determined that the polyphenols found in extra virgin olive oil also play an important role in preventing HDL cholesterol from being damaged by oxidative stress, which improves its ability to transport LDL cholesterol away from arterial walls.
An estimated 422 million people worldwide have diabetes. Of these, about 90% have type 2 diabetes. Remember that type 2 diabetes occurs when the body’s cells don’t normally respond to insulin, so the pancreas continues to produce more to try to provoke a response. This causes blood sugar levels to rise to unhealthy levels, leading to other health problems, such as heart disease, vision loss, and kidney disease. There is no cure for diabetes, but consuming extra virgin olive oil has been linked to some benefits in diabetics. In particular, a 2017 study found that participants who consumed high levels of polyphenols were 57% less likely to develop type 2 diabetes over two to four years. One reason consuming polyphenols reduces a person’s chances of developing type 2 diabetes may be that polyphenols help stimulate insulin secretion, which removes sugar from the bloodstream andIt is deposited in cells. This keeps blood sugar levels stable.
Furthermore, a 2017 meta-analysis involving 15,784 participants found that people who consumed the highest levels of olive oil had a 16% lower risk of type 2 diabetes compared to those who consumed the lowest amounts.
In short, diets rich in polyphenols are linked to lower fasting blood sugar levels and improved glucose tolerance, which reduces the risk of developing type 2 diabetes.
Along with cardiovascular disease, cancer is one of the leading causes of death worldwide. Specifically, according to the WHO, 10 million people died of cancer in 2020.
In this regard, landmark research in 2015 showed that oleocanthal, a polyphenol found in extra virgin olive oil, can disrupt and even kill cancer cells. Oleocanthal does this by causing a partial rupture of cancer cells, which releases an enzyme that causes cell death without harming healthy cells.
Therefore, EVOO-based treatments show promise in the fight against breast and colon cancer. In fact, this study had a snowball effect on the world of cancer research and has led to the development of oleocanthal-based treatments against certain forms of breast cancer. In particular, researchers at the University of Louisiana-Monroe previously found that an oleocanthal-based treatment can suppress the initiation and progression of triple-negative breast cancer, the deadliest type. Overall, previous epidemiological studies of Mediterranean populations following a traditional Mediterranean diet rich in extra virgin olive oil found fewer cases of breast cancer and colon cancer than other European or North American populations. Another study published in 2014 showed that, in a laboratory setting, hydroxytyrosol, Secoiridoids and lignans, three types of polyphenols, inhibited the growth of colon cancer cells. The polyphenols did this by mimicking the signal sent by the estrogen receptor β, which is the body’s natural defense against the growth of cancer cells in the colon. The disease only begins to proliferate when the signals sent by this receptor fade.
According to the WHO, breast cancer is the most common and fifth most deadly type of cancer, and colon cancer is the third most common and second most deadly.
Since the discovery of the role of polyphenols in fighting cancer in the mid-2010s, much research has been devoted to the role of the Mediterranean diet in fighting cancer. Recall that, along with EVOO, the Mediterranean diet includes abundant consumption of fruits, vegetables, seeds, and whole grains, many of which contain other polyphenols.
A 2019 meta-analysis of 13 studies found that medium to high adherence to a traditional Mediterranean diet appeared to have a protective effect against bladder cancer.
While researchers were unable to isolate any specific foods that appeared to have the desired effects against bladder cancer, experts suggested how foods combined during digestion and their anti-inflammatory properties played a role in achieving the results.
Consuming a Mediterranean diet has also been associated with a lower risk of prostate cancer in men. Diets high in trans fats and saturated fats cause oxidative stress in bladder cells, leading to DNA damage. And this DNA damage can lead to cellular mutations, causing cancerous tumors.
However, the polyphenols found in EVOO and other foods in the Mediterranean diet have the opposite effect, preventing oxidative stress in these cells and, therefore, the development of cancerous tumors.
Researchers warn that by 2050, more than 153 million people could have dementia worldwide, almost triple the number in 2019. However, lower levels of dementia have been observed in populations living in the Mediterranean region.
Observational and controlled trials have shown that adherence to theMediterranean diet and extra virgin olive oil consumption are associated with improved memory and cognition in the elderly.
Alzheimer’s disease is the most common type of dementia. It begins when deposits of beta-amyloid proteins form a plaque in the brain that eventually disrupts nerve cell function and causes neuron death.
Laboratory and animal experiments have shown that oleocanthal promotes the production of two other proteins that play an important role in preventing plaque buildup in the brain. Research also showed that oleocanthal modulates the complementary C3a peptide receptor 1 (C3AR1).
Recall that in Alzheimer’s patients, C3AR1 overactives, causing inflammation that impairs the function of the innate immune system. The anti-inflammatory properties of oleocanthal prevent C3AR1 from overworking and reduce inflammation linked to Alzheimer’s and other neurodegenerative diseases.
While the health benefits of extra virgin olive oil are most broadly associated with mitigating the risk of cardiovascular disease and dementia and preventing cancer, many other studies show a variety of benefits of its consumption for other parts of the body.
For example, a 2021 study found that following the Mediterranean diet can delay the onset of Parkinson’s disease by up to 17 years for women and eight years for men. Remember that Parkinson’s disease is a degenerative disease of the central nervous system that has no cure. Researchers discovered that polyphenols found in extra virgin olive oil protect against the disease by reducing oxidative stress in the brain.
Another study published last year showed that diets rich in fast-acting monounsaturates, such as the Mediterranean diet, increased testosterone levels in men with insufficient amounts. In this sense, low testosterone levels in men have been linked in previous studies to depression, cardiovascular disease, diabetes, and dementia.
Researchers in Spain also published a study in 2021 that found that patients with systemic lupus erythematosus who followed the Mediterranean diet experienced an improvement in the course of the disease.
Lupus, an autoimmune disease, has no cure, but patients who followed the Mediterranean diet had lower rates of obesity and cardiovascular disease, which are common comorbidities for patients.
Some studies also link adherence to the Mediterranean diet with lower levels of rheumatoid arthritis in smokers, a lower risk of having a small-for-gestational-age baby, better stress management, and the restoration of healthy gut bacteria in the gastrointestinal tract. digestive, which helps with weight loss.
The monounsaturated fat content of extra virgin olive oil and its polyphenols provide countless health benefits. EVOO is the key ingredient in the Mediterranean diet, so it’s no coincidence that the eating program has just been named the best overall diet for the fifth consecutive year by U.S. News.
Consuming between one and four tablespoons (18 and 70 milliliters) of EVOO a day will begin to provide the many health benefits associated with Homer’s “liquid gold.” However, EVOO is far from a panacea. Therefore, to enjoy its health benefits, consuming EVOO should be part of a nutritious diet along with plenty of exercise and other healthy lifestyle choices (i.e., drinking alcohol in moderation, not smoking, and finding ways to de-stress).
Source: oliveoiltimes.com/health-news/health-benefits-olive-oil/103696
Replacing other forms of fat, such as butter, margarine, and mayonnaise, with olive oil could help you live longer and prevent dementia. Plus, from acne to itchiness, dryness, and wrinkles, olive oil is known to be excellent for the skin.
Thus, this staple of the Mediterranean Diet is packed with health benefits. In fact, olive oil has been the subject of numerous scientific studies, highlighting its positive effects on the brain, heart, and lungs..
In particular, it has antioxidants, monounsaturated fatty acids, vitamins, and minerals, and although its composition may vary depending on the climate or the olive variety, it is rich in healthy fats, according to the latest scientific research.
And this is not only to help maintain heart and brain health, but also to combat premature death.
Presented at the annual meeting of the American Society of Nutrition, a new study highlights the virtues of olive oil for brain health.
Thus, after analyzing dietary questionnaires and death records of more than 90,000 Americans over three decades, researchers suggested that consuming more than half a tablespoon of olive oil a day was associated with a 28% lower risk of dementia, compared to little or no consumption.
According to the World Health Organization (WHO), more than 55 million people worldwide suffer from dementia. The study thus reinforces dietary guidelines that recommend vegetable oils like olive oil and suggests that these recommendations not only support heart health, but potentially brain health as well.
“Choosing olive oil, a natural product, instead of fats like margarine and commercial mayonnaise, is a safe choice and may reduce the risk of fatal dementia,” said Harvard T.H. Chan School of Public Health postdoctoral fellow Dr. Anne-Julie Tessier.
The scientist notes, however, that this is observational research that does not prove that olive oil is directly responsible for reducing the risk of fatal dementia. Still, the findings lend weight to the idea that olive oil can help maintain a healthy diet.
Olive oil may also be beneficial in protecting the heart from certain diseases, according to a study published in the Journal of the American College of Cardiology in 2022. Notably, this study approached the topic from a slightly different angle.
More than 60,000 women and more than 31,000 men without cardiovascular (heart) disease were followed for 28 years, with a questionnaire about their diet every four years.
The study showed that consuming more than 7g of olive oil per day (again, the equivalent of more than half a tablespoon) was associated with a lower risk of cardiovascular death (-19%), cancer death (-17%), and also death from neurodegenerative diseases (-29%), compared to occasional or no consumption.
“”Our findings support current dietary recommendations to increase intake of olive oil and other unsaturated vegetable oils. And doctors should advise patients to replace certain fats, such as margarine and butter, with olive oil to improve their health,” said the study’s lead author and Harvard T.H. Dr. Marta Guasch-Ferré, adjunct associate professor at the Chan School of Public Health.
This research also found that people who consumed more olive oil were more likely to be physically active, less likely to smoke, and ate more fruits and vegetables.
Concluding their research, the scientists note that the anti-inflammatory and antioxidant properties of olive oil could significantly contribute to maintaining good health.
Source: thestar.com.my/lifestyle/health/2023/08/25/three-health-benefits-of-eating-olive-oil
Olive oil has multiple benefits for our bodies. Nutritionist Nicola Shubrook explains the nutritional benefits of olive oil.
Olive oil is the liquid fat obtained from the pressing of whole olives. The fruit of the tree native to the Mediterranean, it has a unique flavor that depends on the country of origin; some are sweet, others spicy or bitter. Processing techniques allow for olive oils of different qualities to be obtained.
Unrefined oils are pure, untreated oils, meaning no heat or chemicals were used in the extraction process. This creates a purer oil with a more pronounced flavor. Refined oils have been processed to remove defects and are generally lighter in color and milder in flavor.
Extra virgin olive oil (EVOO) is an unrefined oil obtained from theFirst pressed from the fruit. No heat is used in the extraction process, so it retains the beneficial plant compounds called polyphenols. It is considered the highest quality EVOO and is the most expensive. It also has a more pronounced flavor and a darker color.
Olive oil is a key part of the Mediterranean diet, and much research has been done to demonstrate its benefits (especially those of EVOO) on heart health. These include its ability to lower blood pressure and improve cholesterol levels, two factors that help reduce the risk of heart disease.
A major review of these studies showed that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
Inflammation is believed to be one of the main factors behind some of the most common chronic diseases, including Alzheimer’s and Type 2 Diabetes. Research into the role of antioxidants and their anti-inflammatory effects, including oleic acid found in olive oil, found that they play a key role in reducing inflammation and the inflammatory marker known as C-reactive protein (CRP).
Olive oil is rich in polyphenols, one of which is called oleocanthal. This compound appears to share the same pharmacological activity as ibuprofen and acts as a natural anti-inflammatory. Interestingly, this useful property has been associated with positive changes in people with rheumatoid arthritis.
As part of a healthy diet that includes a high intake of fruits, vegetables, whole grains, and fatty fish, olive oil has been found to play a role in reducing the risk of depression.
A 2015 study found that in older populations, a Mediterranean diet supplemented with olive oil or nuts was associated with improved cognitive function and may reduce the risk of Alzheimer’s.
Other early research suggested that olive oil and its high polyphenol content may have a protective effect against type 2 diabetes and certain forms of cancer. However, more research is needed before firm conclusions can be drawn.
Olive oil is a dietary staple for many of the world’s healthiest populations. It is considered a good choice for most people. That said, rare cases of allergies have been reported, although these are usually to olive pollen rather than the fruit’s oil.
Due to its calorie density, olive oil should be used in moderation and substituted with other fats in the diet.
According to scientists, the Mediterranean diet is probably the best diet for preventing disease and aging. It is characterized by high vegetable consumption, moderate fish and wine consumption, low-to-moderate dairy consumption, and, most importantly, significant amounts of olive oil.
Although the health benefits of olive oil are commonly attributed to its minor components, such as polyphenols, less attention has been paid to oleic acid, which accounts for 70% to 80% of its composition. Now, a team of researchers led by the University of Seville has investigated the beneficial properties of oleic acid.
The experts found that the main function of this monounsaturated fatty acid (MUFA) is that of an energy molecule and a component of cell membranes. Since it directly regulates both the synthesis and activity of antioxidant enzymes, it has important antioxidant properties, thus benefiting physical and mental health. In the brain, oleic acid is an important component of membrane phospholipids, abundant in neuronal myelin sheets and therefore contributing to proper cognitive functioning. In fact, studies have observed a significant decrease in oleic acid levels in the brains of patients suffering from major depressive disorders and neurodegenerative conditions such asAlzheimer’s disease.
Furthermore, oleic acid also has a potent cholesterolemic effect, by inhibiting the expression of various proteins associated with cholesterol transport, thus reducing cholesterol absorption and preventing atherosclerosis. Furthermore, this acid is recognized as an anticancer molecule due to its inhibitory effects on oncogene overexpression and its effects on programmed cell death.
Finally, scientists discovered that oleoylethanolamide, a derivative of oleic acid, has anti-inflammatory and antioxidant effects and has recently been proposed as a potent therapeutic agent for treating conditions such as obesity.
Emerging research suggests that oleic acid may influence epigenetic mechanisms (direct modifications to DNA and DNA-associated proteins) while modulating the immune system, particularly by regulating cells involved in inflammatory processes.
However, since most studies on olive oil have been conducted in animals, more research is needed to evaluate its properties. and possible health effects in humans.
Olive Oils from Spain held a demonstration and tasting event in Beijing on June 14 to invite Chinese consumers to experience high-quality products and reveal the many uses of the amber liquid in cooking.
Olive oil consumption in China has continued to rise in recent years. In 2022, sales of Olive Oils from Spain in China reached 45,571 tons, an increase of 6.15%. In the last two decades, Spanish olive oil sales in the Chinese market have increased 400-fold.
Alfonso Noriega, Chief Economic and Commercial Counselor at the Spanish Embassy in Beijing, attended the event and stated that olive oil is one of the foundations of the Mediterranean diet and one of the elements that make Spanish cuisine one of the healthiest and most flavorful in the world. It is no coincidence that Spain is among the five countries in the world with the highest life expectancy, at over 83 years.
Alfonso Pino, Counselor for Agriculture, Fisheries, and Food at the Spanish Embassy in Beijing, noted that China is the second-largest consumer of Spanish olive oil outside the European Union. With Chinese consumers’ awareness of healthy eating and increasing consumption patterns, we are very optimistic about this dynamic and potential market.
Teresa Pérez, General Manager of Spanish Olive Oils, said that Spanish Olive Oils are very popular among Chinese consumers. We will continue to bring quality products to China, promote a healthy and balanced diet among Chinese consumers, and strengthen our presence in the Chinese market.
Chef Gu Chao, founder of Shanghai Chef Alliance, presented two dishes that used Spanish olive oils. The first dish was grouper in Spanish Olive Oils with clam and vegetable sauce, which showcased the versatility of Spanish Olive Oils in cooking. The second was Mediterranean-style stewed chicken with Chinese puff pastry, which is the perfect fusion of the Mediterranean and Chinese diets.
Important Note: aceitedelcampo.com promotes the consumption of extra virgin olive oil for its culinary qualities and health benefits. However, no medication or current treatment should be replaced without the guidance of a healthcare professional.
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