Archives: Health Benefits

Demonstrating the evidence-based health benefits of extra virgin olive oil like Morocco Gold

Polyphenols – Extra Virgin Olive Oil’s Powerful Antioxidant

Polyphenols are potent antioxidants that neutralise free radicals and help protect cells from damage. Free radicals are unstable compounds thought to play a role in more than 60 different health conditions, including heart disease and atherosclerosis, as well as ageing.

Several polyphenols in extra virgin olive oil, including hydroxytyrosol, oleuropein, and luteolin, have shown beneficial effects such as avoiding unhealthy blood clotting by keeping blood platelets in check. These properties contribute to the anti inflammatory properties that make olive oil such a powerful ally in protecting long-term health.

Extra Virgin Olive Oil and the Cardiovascular System

Lowering the risk of cardiovascular problems has been the focus of several recent studies on extra virgin olive oil. Chronic inflammation is a risk factor for many types of cardiovascular disease, and olive oil’s well-documented anti inflammatory properties play a central role.

Inflammation in the blood vessels compromises circulation and overall health. Daily intake of extra virgin olive oil – even as little as one tablespoon – reduces inflammatory processes within the blood vessels, lowering the risk of conditions such as atherosclerosis.

Additional health benefits of extra virgin olive oil for the cardiovascular system include:

• Reduced risk of unwanted blood clots
• Lower LDL cholesterol levels and improved lipid profiles
• Better protection of cholesterol from oxidation, reducing damage known as lipid peroxidation

These combined effects contribute to better cardiovascular health and reduced risk factors for heart disease.

Extra Virgin Olive Oil And The Digestive System

“All disease begins in the gut.”

Hippocrates, father of modern medicine

Digestive health problems are common, yet often hidden due to stigma. People with digestive disease may endure pain, fatigue, and constant bowel issues before seeking medical help. Severe cases can result in missed workdays, emergency interventions, and long-term prescriptions.

Including extra virgin olive oil as part of a balanced diet has shown potential health benefits for the digestive system, thanks to its natural anti inflammatory properties and the presence of healthy fats like monounsaturated fatty acids.

How Does Extra Virgin Olive Oil Help the Digestive System?

We all know that extra virgin olive oil is one of the healthiest oil choices for cooking and eating. It is high in fat, but most of it is heart-healthy monounsaturated fats, making it far superior to refined oils like butter or seed oils. Choosing olive oil over less healthy fats supports heart health, helps lower cholesterol, and may also benefit digestion.

As soon as you consume extra virgin olive oil like Morocco Gold, it has positive effects all along the digestive system. Used since ancient times for assorted digestive disorders, its beneficial properties are now supported by scientific research and modern nutritional studies.

Extra Virgin Olive Oil & the Stomach

Eating quickly or consuming high-fat foods can cause gastric reflux or heartburn. A study published in Grasas y Aceites found that extra virgin olive oil may reduce gastric acid secretion. By slowing the release of stomach contents into the duodenum, olive oil helps you feel fuller for longer, aids nutrient absorption, and contributes to better digestion.

Extra Virgin Olive Oil & the Hepatic-Biliary System

One of the most important health benefits of extra virgin olive oil is its effect on bile flow. Olive oil acts as a cholagogue, ensuring optimal bile drainage, and as a cholecystokinetic, stimulating contraction of the gall bladder. This helps prevent bile duct issues and supports the synthesis of bile salts in the liver. By aiding lipid digestion and preventing gallstones, olive oil demonstrates clear potential health benefits for long-term digestive health.

Extra Virgin Olive Oil & the Pancreas

Your pancreas plays a key role in hormone production and enzyme release for digestion. Extra virgin olive oil is particularly beneficial here, as it requires the pancreas to produce fewer enzymes compared with other oils. This reduces strain on the organ and supports long-term function.

The Journal of Epidemiology and Community Health reported that olive oil consumption may even reduce the risk of pancreatic cancer. For patients with pancreatic conditions such as chronic pancreatitis or malabsorption syndromes, virgin olive oil can be an important part of a balanced diet.

Extra Virgin Olive Oil & the Intestines

Replacing less healthy oils with extra virgin olive oil improves intestinal efficiency and enhances absorption of vitamins and minerals. The polyphenols in olive oil, such as oleuropein, hydroxytyrosol, tyrosol, and ligstroside, may also help maintain gut health by balancing bacteria and inhibiting harmful strains like Helicobacter pylori, which causes stomach ulcers.

Some polyphenols, including secoiridoids, are under study for their role in reducing cancer risk in the digestive tract. This makes olive oil a powerful component of diets aimed at reduced risk of digestive disease.

Extra Virgin Olive Oil Can Boost Beneficial Gut Bacteria

Looking after gut microbes is essential for digestion and immune defence. Diets rich in plant polyphenols, whole grains, oily fish, and extra virgin olive oil – such as the Mediterranean diet – are associated with higher levels of beneficial, anti-inflammatory bacteria in the gut. This demonstrates the beneficial effects of including olive oil as a core part of your daily meals.

How Does Extra Virgin Olive Oil Aid Blood Pressure?

Polyphenols in extra virgin olive oil have shown the ability to lower blood pressure and support the immune system. Their antioxidant and anti inflammatory properties help reduce reactive oxygen species in the body, lowering inflammation and contributing to overall cardiovascular health.

Polyphenol Oleuropein

One of the key polyphenols in Morocco Gold extra virgin olive oil is oleuropein. Studies show it helps prevent LDL cholesterol from oxidising and sticking to arterial walls, reducing a major risk factor for cardiovascular disease. This contributes to the long-term health benefits of including extra virgin olive oil in a heart healthy diet.

Oleuropein is a natural phenolic compound found in olive leaves and green olives, including the skin and flesh, from which olive oil is derived. It is responsible for the distinctive bitter taste in extra virgin olive oil.

Health Benefits Of Oleuropein

The health benefits of oleuropein include antioxidant and natural anti inflammatory properties, reduced blood glucose levels, and free radical removal. Oleuropein has also been linked to cardioprotective and neuroprotective activity.

Belonging to a group of compounds called secoiridoids, oleuropein has shown activity against bacteria, viruses, fungi, moulds, and even parasites. Studies show that oral intake of oleuropein reduces blood vessel formation, demonstrating strong anti-angiogenic properties. In addition, phenolic compounds in virgin olive oil, such as oleuropein and protocatechuic acid, help protect against LDL oxidation. Extracts from olive leaves and olive fruit containing oleuropein may also protect insulin-producing cells from damage caused by cytokines, helping to reduce insulin resistance.

Extra Virgin Olive oil And Hypertension: Clinical Trials

One of the earliest randomized controlled trials assessing the antihypertensive effect of extra virgin olive oil dates back to the late 1980s. In this study, a diet enriched in olive oil was compared to a low-fat, high-carbohydrate diet in 47 healthy subjects. After 36 days, both systolic and diastolic blood pressure were significantly reduced, suggesting that dietary intake of olive oil could help regulate blood pressure.

Follow-up research confirmed these findings in type 2 diabetic patients, who experienced even stronger antihypertensive effects from a diet enriched with extra virgin olive oil compared to one high in carbohydrates.

Further Studies on Olive Oil and Blood Pressure

While diets high in saturated fat are associated with higher blood pressure, research suggests that monounsaturated fatty acids may have the opposite effect. A study from the University of Naples compared monounsaturated fats from extra virgin olive oil with polyunsaturated fatty acids from sunflower oil in 23 participants.

Participants consuming extra virgin olive oil required fewer antihypertensive medications, with usage cut in half within four months. In contrast, sunflower oil had only mild effects. Cholesterol and triglyceride levels were also slightly lower in the olive oil group. Importantly, olive oil contains about 5 mg of antioxidant polyphenols per 10 g – absent in sunflower oil – which further contributes to its potential health benefits for cardiovascular health and lower blood pressure.

Extra Virgin Olive Oil Can Help Fight Inflammatory Diseases

Inflammation is the body’s natural response to injury or infection, but when it becomes chronic it can contribute to chronic diseases such as cardiovascular disease, rheumatoid arthritis, lupus, Crohn’s disease, and ulcerative colitis. Chronic inflammation is also linked to heart disease, obesity, poor sleep quality, and long-term pain.

Because of its unique anti inflammatory properties, extra virgin olive oil can help reduce inflammation and protect against damage caused by oxidative stress. Regular inclusion in a healthy diet lowers the risk of inflammation-mediated conditions and supports overall general health.

Extra Virgin Olive Oil: Part of an Anti-Inflammatory Diet

To reduce inflammation, focus on a balanced diet with foods typical of the Mediterranean diet, such as fruits, vegetables, nuts, whole grains, oily fish, and extra virgin olive oil. This way of eating delivers long-term health effects, including a reduced risk of chronic diseases and improvements in mood and wellbeing.

Anti-Inflammatory Benefits of Extra Virgin Olive Oil

Phenols and polyphenols are the core substances that give olive oil its anti inflammatory properties. Researchers have shown that even one tablespoon of extra virgin olive oil per day lowers inflammatory signalling molecules such as IL-6 and TNF-alpha.

In Mediterranean countries, daily olive oil consumption has been linked with reduced C-reactive protein (CRP), lower levels of inflammatory enzymes, and decreased oxidative stress markers. Studies suggest that two tablespoons per day of extra virgin olive oil provides strong and consistent anti-inflammatory benefits.

Phenols and polyphenols are the core substances that give olive oil its anti inflammatory properties. Researchers have shown that even one tablespoon of extra virgin olive oil per day lowers inflammatory signalling molecules such as IL-6 and TNF-alpha.

In Mediterranean countries, daily olive oil consumption has been linked with reduced C-reactive protein (CRP), lower levels of inflammatory enzymes, and decreased oxidative stress markers. Studies suggest that two tablespoons per day of extra virgin olive oil provides strong and consistent anti-inflammatory benefits.

The Anti-inflammatory Effect of Polyphenol Oleuropein Aglycone (OA)

Oleuropein aglycone is a glycosylated secoiridoid, a type of bitter phenolic compound found in green olive skin, flesh, seeds, and leaves. The term oleuropein is derived from the botanical name of the olive tree, Olea Europaea.

Oleuropein aglycone is one of the main polyphenols in extra virgin olive oil. It has gained global attention within the scientific and medical communities due to its biological properties, including activity against Alzheimer’s disease, breast cancer, hyperglycaemia, and its strong anti inflammatory properties.

OA is formed through the de-glycosylation of oleuropein during olive maturation and is released during pressing. Studies suggest it helps reduce inflammation by inhibiting COX enzymes, thereby lowering the production of prostanoids, prostaglandins, and thromboxanes — all key contributors to inflammation.

Inflammation is a complex immune response to pathogens, damaged cells, or irritants, and enables during infection or injury. Pain from inflammation is something most people experience at some point in their lives and a common daily occurrence for many people with arthritis OA plays an anti- inflammatory role during chronic inflammation and improves tissue damage associated with collagen-induced arthritis.

In addition, OA may be responsible for inhibiting cyclooxygenase (COX) enzymes. COX is an enzyme that forms prostanoids, prostaglandins, prostacyclins, and thromboxanes, which are all contributors to the inflammatory response. Therefore, OA can play an effective role in anti-inflammatory activities. 

Anti-inflammatory Polyphenol Oleocanthal

Oleocanthal, also known as p-HPEA-EDA, is another polyphenol in virgin olive oil. Responsible for the peppery sensation at the back of the throat when tasting fresh oil, oleocanthal has anti inflammatory properties similar to ibuprofen, a commonly used non-steroidal anti-inflammatory drug.

This makes extra virgin olive oil a natural source of compounds with pharmacological activity, supporting its reputation as liquid gold in the context of health benefits of extra virgin olive oil.

Extra Virgin Olive Oil Helps Control Healthy Cholesterol

High cholesterol occurs when too much fatty substance builds up in the blood. While diet, inactivity, smoking, and alcohol are common causes, it can also run in families. Excess cholesterol can block blood vessels and increase the risk of cardiovascular disease, stroke, and heart disease.

LDL and HDL Cholesterol

Cholesterol travels through the blood on proteins called lipoproteins:

• LDL (low density lipoprotein): “bad” cholesterol. High levels raise your risk of heart disease and stroke.
• HDL (high density lipoprotein): “good” cholesterol. It absorbs cholesterol and carries it back to the liver for removal. High levels reduce your risk.

The Health Benefits of Extra Virgin Olive Oil on Cholesterol: A Study

Research led by Montserrat Fitó, Ph.D., published in the American Heart Association’s Circulation, explored whether a Mediterranean diet enriched with extra virgin olive oil or nuts improved the beneficial effects of HDL.

The study included 296 participants at high risk of heart disease. Three diets were tested over one year:

• Mediterranean diet with ~4 tablespoons of extra virgin olive oil daily.
• Mediterranean diet with nuts.
• A healthful “control” diet with less red meat, processed foods, and high-fat dairy.

Blood tests showed:

• LDL (“bad”) cholesterol decreased only in the control diet group.
• Both Mediterranean diets improved HDL function, with the most pronounced effect in the olive oil group.

Benefits included:

• Improved reverse cholesterol transport (removing cholesterol from arterial plaque).
• Greater antioxidant protection, counteracting LDL oxidation.
• Increased vasodilation, keeping blood vessels open and blood flowing.

Although the control diet contained fruits and vegetables, it reduced HDL’s anti-inflammatory capacity, a negative effect not seen in the Mediterranean diets. This reinforces that a Mediterranean diet enriched with extra virgin olive oil supports cardiovascular health and reduces risk factors for disease.

How Can Extra Virgin Olive Oil Help Improve Blood Sugar Levels?

Tyrosol, a key polyphenol in Morocco Gold extra virgin olive oil, has powerful antioxidant activity. Along with hydroxytyrosol, it is one of the most abundant polyphenols in extra virgin olive oil, contributing to the broad range of health benefits.

Studies show that tyrosol and hydroxytyrosol can protect cells from oxidative injury, scavenge free radicals, and activate the body’s own antioxidant systems. In animal models, these compounds helped reduce blood sugar and support better glycaemic control, showing promise for reducing insulin resistance and lowering the risk of developing type 2 diabetes.

Extra Virgin Olive Oil & Diabetes: A Study

In a study at Sapienza University in Rome, researchers examined the health benefits of extra virgin olive oil within a traditional Mediterranean diet for people with diabetes.

This small study involved 25 participants who ate a typical Mediterranean lunch of fruits, vegetables, grains, and fish on two occasions. For the first meal, they added 10 g of extra virgin olive oil; for the second, 10 g of corn oil. After each meal, blood sugar levels were tested. The rise in blood glucose 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.

The findings aligned with previous work linking extra virgin olive oil with higher insulin levels and benefits for people with type 2 diabetes. More surprising were the reduced levels of LDL, or “bad” cholesterol, after the olive oil meal.

The researchers stressed that extra virgin olive oil should be consumed within a balanced diet to see these potential health benefits. 

How Does Extra Virgin Olive Oil Help To Keep Bones Healthy?

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 key components of the Mediterranean diet. A Mediterranean diet enriched with olive oil has been linked with increased markers of bone formation in elderly men.

Mice fed with olive oil showed higher apparent calcium absorption and calcium balance, but lower serum calcium, phosphate, and magnesium compared with groups fed other lipids. This may relate to the high phenolic content of extra virgin olive oil. Phenolic compounds including tyrosol, hydroxytyrosol, and oleuropein exert prominent antioxidant and anti inflammatory properties and are potential candidates for osteoporosis prevention.

Extra Virgin Olive Oil & Bone Fractures: A Study

A recent study followed 870 participants for seven years to see if extra virgin olive oil intake related to fracture numbers. Participants were grouped into thirds by intake:

Lowest third: ~38 g per day (about 3 tablespoons)
Middle third: ~48 g per day
Highest third: ~57 g per day

Those in the highest intake group reported 51% fewer fractures than those in the lowest group. While intakes were high, the results indicate a link between reduced fracture risk and incorporating extra virgin olive oil into an ordinary meal plan. Numerous animal studies also show increased bone formation with extra virgin olive oil, tied specifically to phenols such as tyrosol and hydroxytyrosol.

Extra Virgin Olive Oil Can Help Combat Osteoarthritis

Osteoarthritis is a joint condition featuring breakdown and loss of cartilage. It occurs more frequently with age and often affects the hands, feet, spine, and weight-bearing joints such as hips and knees. It can be primary (no known cause) or secondary.

Polyphenol Ligstroside-Aglycone (LA) In Extra Virgin Olive Oil: Its Role In Combating Osteoarthritis

This polyphenol, synonymous with p-HPEA-elenolic acid, is part of the Tyrosol family and has the chemical formula C19H22O7.

Evidence on LA bioactivity is limited, yet it behaves as an antioxidant and shows anti inflammatory properties by down-regulating NF-κB, a factor involved in osteoarthritis and chronic inflammation. LA may also induce a caloric restriction-like state via sirtuins, proteins that help regulate cellular balance.

A Study Of Ligstroside-Aglycone In Treatment Of Osteoarthritis

Researchers at the Faculty of Pharmacy Seville and the Biomedical Research Institute Coruna examined LA and related compounds as anti-inflammatory agents for OA. They tested oleocanthal (OLC), ligstroside aglycone (LA), an acetylated LA (A-LA), and two marine polyunsaturated fatty acids (EPA and DHA).

Results: Acetylated ligstroside showed the most promising effect. It reduced expression of pro-inflammatory genes (iNOS, MMP13, IL1B), lowered nitric oxide levels from cartilage explants, and reduced proteoglycan loss in human osteoarthritic cartilage. These findings support a role for polyphenols in OA therapy.

Polyphenols In Extra Virgin Olive Oil Have Anti-bacterial Properties

Researchers at the National Research Council’s Institute of Food Sciences and the University of Salerno showed that polyphenols from three olive oil varieties inhibited several bacterial strains at low concentrations, confirming broad antibacterial capacity.

All three extracts were effective against Escherichia coli, a cause of urinary tract infections, and against Pseudomonas aeruginosa, a pathogen known for biofilm formation. Biofilms are dense microbial communities that can protect pathogens and complicate treatment, especially on medical devices used in surgery.

“These extracts showed notable activity against pathogenic species responsible for biofilms. This could guide complementary studies to formulate natural-origin drugs with optimal polyphenol mixtures for antibacterial efficacy,” said Filomena Nazzaro, senior scientist at the Institute of Food Sciences, Italy.

Polyphenols In Extra Virgin Olive Oil Can Help Combat Cancer

Growing evidence documents anti-cancer health benefits of extra virgin olive oil. Early work used animal or cell models; more recent studies in people including olive oil in daily meals have found encouraging outcomes.

Intakes as low as 1–2 tablespoons per day have been associated with decreased cancer risk for breast, respiratory tract, and digestive tract cancers. In the digestive tract, reduced risk appears more likely in the upper tract.

Mechanisms under investigation include the role of secoiridoids such as oleuropein and decarboxylmethyl oleuropein, which may shift metabolic pathways toward better stress resistance. Higher phenolic content in extra virgin olive oil has been linked to a decreased ability of cancer cells to regenerate. Two phenols—tyrosol and hydroxytyrosol—may block matrix metalloproteinase-2 (MM-2), a step required for angiogenesis, limiting oxygen supply to tumours.

Investigating Polyphenols In Extra Virgin Olive Oil & Their Impact On Cancer

Dr Limor Goren and Dr David Foster explored the anti-cancer effects of oleocanthal, a phenolic compound in extra virgin olive oil that causes the peppery sensation at the back of the throat.

Their work showed oleocanthal can kill human cancer cells while sparing normal cells, likely by triggering lysosomal membrane permeabilisation, which releases digestive enzymes inside cancer cells and leads to cell death. Similar results were seen when using olive oil-enriched culture media. Oils with higher oleocanthal content were most effective in vitro; oils with average content reduced viability to a lesser extent; oils with no oleocanthal had no effect.

Extra Virgin Olive Oil And Breast Cancer

Dr Javier Menendez and colleagues at the Catalan Institute of Oncology investigated extra virgin olive oil on breast cancer cells. Using solid-phase extraction, they isolated polyphenols from commercially available oils and tested them on HER2-positive and HER2-negative cell lines.

They found that polyphenols from extra virgin olive oil reduced HER2 protein levels and increased tumour cell death in HER2-positive cells. Single compounds, including hydroxytyrosol and tyrosol, also produced strong tumouricidal effects and reduced HER2 activation. The authors concluded that polyphenols from extra virgin olive oil may provide a basis for new HER2-targeting agents.

Why Extra Virgin Olive Oil Deserves a Place in Your Healthy Diet

Including extra virgin olive oil like Morocco Gold in your daily meals is a simple way to support long-term health. From protecting your heart and lowering blood pressure to improving bone strength and reducing cancer risk, its unique polyphenols deliver wide-ranging benefits. As part of a Mediterranean diet and a balanced lifestyle, it remains one of the most effective and natural choices for protecting your wellbeing.

Explore The Benefits of Olive Oil On World Obesity Day

^{Updated July 8th 2025}

Contents

1. Explore the Benefits of Olive Oil on World Obesity Day
2. Extra Virgin Olive Oil And Tackling Obesity
3. How Can Extra Virgin Olive Oil Help Weight Loss?
4. Best Olive Oil For Weightloss
5. The Mediterranean Diet and Olive Oil Intake
6. The Alarming Truth about Obesity And Wellness
7. Discover The Health Benefits Of Morocco Gold
8. UK Obesity Levels
9. Vegetables And Extra Virgin Olive Oil: A Perfect Match For Weightloss
10. EVOO and Obesity Research
11. Ways To Use Extra Virgin Olive Oil For Weight Loss
12. Olive Oil Loved by Health Professionals
13. Lose Weight and Improve Body Fat with Olive Oil
14. Start Your Wellness Plan with Morocco Gold

Explore the Benefits of Olive Oil on World Obesity Day

A Healthy Diet for World Obesity Day. This year, World Obesity Day aims to tackle preconceptions about obesity and open a conversation about taking action for better health. And what better place to start than replacing saturated fats with a healthy source of fat, such as extra virgin olive oil, for weight loss?

One crucial fact raised by the World Health Organisation is that obesity is preventable. There is also a wealth of scientific evidence to support the role of olive oil in weight loss, particularly when combined with a healthy diet.

Extra Virgin Olive Oil And Tackling Obesity

Not only is extra virgin olive oil packed with health benefits, but it can also help contribute to weight management. Studies have found that olive oil supports weight loss by promoting satiety, assisting people to feel full faster and for longer periods. This naturally supports weight loss by reducing the urge to snack on unhealthy foods.

Furthermore, extra virgin olive oil contains monounsaturated fatty acids, which have been associated with improved heart health, diet quality, and even brain health. So this World Obesity Day, consider drinking olive oil daily as part of a structured plan to achieve and maintain a healthy weight.

How Can Extra Virgin Olive Oil Help Weight Loss?

We all know that EVOO is great for drizzling over salads and creating that perfect bruschetta. It is, unquestionably the most flavor-some and aromatic of all the olive oils. It is also incredibly healthy. EVOO has been widely researched and the health benefits are evidence based including:

• EVOO reduces the risk of cardiovascular diseases
• EVOO has beneficial effects on ulcers and gastritis
• EVOO maintains the digestive tract in good health
• EVOO helps to reduce blood pressure
• EVOO controls healthy cholesterol levels
• EVOO eases or prevents diabetes
• EVOO lessens the severity of osteoporosis

Best Olive Oil For Weightloss

Is olive oil effective for weight loss? Research says yes. Drinking olive oil daily, ideally about three tablespoons, supports metabolic health. Flynn’s work, particularly with the treatment group in her studies, showed consistent improvements over those following a control diet.

Flynn also notes that using olive oil daily improves satiety and lowers body weight over time. Replacing other fats like soybean oil or butter with monounsaturated fats like EVOO leads to better outcomes.

The Mediterranean Diet For Weightloss And Wellness

The Mediterranean diet, especially one that includes olive oil in weight loss planning, emphasises vegetables, whole grains, legumes, lean protein, and unsaturated fatty acids. The Nurses’ Health Study II showed that this dietary pattern supports healthy weight maintenance and overall longevity.

Incorporate olive oil generously, whether it’s a lunchtime salad or an egg and avocado dish. It’s not just flavourful, it has positive effects on everything from cholesterol to cancer prevention.

Tips to Add Olive Oil to Your Diet

Wondering how much olive oil to take? Three tablespoons is the golden amount for most studies. You can:

• Add to a salad dressing
• Use in an avocado dish
• Take a shot of olive oil on an empty stomach
• Add to smoothies
• Pair with lemon juice for detox

Avoid drinking excessive amounts, though. Olive oil is calorie-dense, and overuse could promote rather than prevent weight gain.

The Alarming Truth about Obesity And Wellness

Here are some truly frightening statistics about global obesity from the World Health Organisation:

• Worldwide obesity has nearly tripled since 1975.
• In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
• 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
• Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
• 39 million children under the age of 5 were overweight or obese in 2020.
• Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
• Obesity is preventable.

Obesity is a threat to wellness because it increases the risk of developing conditions such as heart disease, diabetes, and certain types of cancer. Although obesity can be caused by factors such as genes and hormonal imbalances, in most cases it is the result of an unhealthy diet and lifestyle. The good news is that obesity is preventable and treatable with lifestyle changes such as eating healthy foods and exercising regularly.

Obesity is associated with number of co-morbid diseases and conditions that require treatment. Obesity can harm people’s prospects in life, their self-esteem and their underlying mental health. Research published in the BMJ found that people who are obese or overweight are less likely to exercise in public as they feel discriminated against because of their weight.

The rising rates of obesity have resulted in significant increases in direct medical spending for obese and overweight individuals.

The individual costs associated with being obese are: lost wages, presenteeism and absenteeism, and higher costs associated with the purchase of personal goods. While individuals bear the full burden of some costs, such as the value of lost life or lost wages, employers and employees share the burden for many other costs such as direct medical costs, short-term disability, and productivity losses.

In the USA, the government pays a significant portion of costs associated with obesity for Medicare and Medicaid beneficiaries. Estimates of the medical cost of adult obesity in the United States range from $147 billion to nearly $210 billion per year. The majority of the spending is generated from treating obesity-related diseases such as diabetes and cardiovascular disease, among others. Obesity is responsible for $61.8 billion in Medicare and Medicaid spending. In the absence of obesity, Medicare and Medicaid spending would be around 8.5 percent and 11.8 percent lower, respectively.

Discover The Health Benefits Of Morocco Gold

If obesity rates continue on their current track, medical costs associated with obesity are estimated to increase by $48 – $66 billion per year in the U.S., and the loss of economic productivity could be as high as $580 billion annually by 2030.

UK Obesity Levels

In the UK nearly two-thirds of adults (63%) were classed as being overweight (a body mass index of over 25) or obese (a BMI of over 30) in 2015. The prevalence of obesity is similar among men and women, but men are more likely to be overweight.

It is estimated that obesity is responsible for more than 30,000 deaths each year. On average, obesity deprives an individual of an extra 9 years of life, preventing many individuals from reaching retirement age. In the future, obesity or weightloss is likely to overtake tobacco smoking as the biggest cause of preventable death.

Failing to address the challenge posed by the obesity epidemic will place an even greater burden on NHS resources. It is estimated that the NHS spent £6.1 billion on overweight and obesity-related ill-health in 2014 to 2015. More broadly, obesity has a serious impact on economic development. The overall cost of obesity to wider society is estimated at £27 billion. The UK-wide NHS costs attributable to overweight and obesity are projected to reach £9.7 billion by 2050, with wider costs to society estimated to reach £49.9 billion per year.

Annual spend on the treatment of obesity and diabetes is greater than the amount spent on the police, the fire service and the judicial system combined.

EVOO and Obesity Research

The Nurses Health Study and follow-ups, such as Flynn’s control group vs treatment group trials, continue to highlight the effectiveness of olive oil and weight loss interventions. Women who followed an unrestricted caloric Mediterranean diet rich in EVOO achieved better fat loss than those on low-fat plans.

In another study, cooking vegetables in EVOO improved nutrient absorption and diet quality. Better taste also meant subjects were likelier to stick to their nutrition plans.

“This way of eating essentially takes the calories you’d normally be consuming with meat and gives them to vegetables and EVOO,”

Dr Mary Flynn

Flynn proved the success of a diet that’s high in healthy fats in 2010 with a study of 44 women over 50 who’d become overweight during breast cancer treatment. Each woman trialled two eight-week diets. Flynn’s EVOO-based diet and a low-fat food plan as recommended by the US National Cancer Institute. Both diets were made up of 1500 calories a day.

After the 16 weeks, the average weight loss was 7kg, however, the women lost twice as much on the EVOO diet as the low-fat diet. They also showed improved breast cancer biomarkers, lower triglycerides and higher levels of the “good” HDL cholesterol. In addition, when the women were asked to choose the diet they preferred all but one chose the EVOO diet. They found the food more appetising, accessible and affordable.

While the benefits of being a healthy weight are particularly important to women who’ve had breast cancer (being overweight increases the risk of the cancer recurring), being overweight or obese also increases the risk of cancer and other illnesses generally. “I recommend this EVOO diet to everyone,” says Flynn.

Veg And Extra Virgin Olive Oil: A Perfect Match For Weightloss

Flynn says the key to the success of the EVOO diet is to cook your vegetables in olive oil. There are two main reasons for this. The first is that carotenoids. A powerful antioxidants that give orange, yellow and red veg their colour and are also found in abundance in leafy greens. They need fat to be absorbed. She also believes the nutrients in cruciferous veg such as broccoli and cabbage are better absorbed with oil, but that’s still yet to be conclusively proven. The second reason is arguably more important: Vegies taste better with EVOO, so people are likely to eat more.

“My rule of thumb is one tablespoon of EVOO to one cup of veg,” Flynn says, adding that sautéing them or roasting are tasty options, plus these methods maintain much of their nutrient value. “Eating veg like this fills you up and stops you being hungry.” An added bonus, she says, is fibre from the veg also improves bowel regularity.

For anyone daunted by a diet of less meat and three cups daily of vegetables, Flynn advises: “Start by having three dinners a week where you combine vegetables, EVOO and some starch (potatoes or wholegrain pasta or rice). Then see if you can add some lunches in as well. The more you take in, the more benefit you’ll get.”

Source: bodyandsoul.com.au

Ways To Use Extra Virgin Olive Oil For Weight Loss

Extra virgin olive oil is the perfect companion for all kinds of food and you can add it in any culinary preparation. But if you are interested in losing a few extra kilos, here are some ways to use extra virgin olive oil to lose weight.

Extra Virgin Olive Oil With Lemon
One way to use extra virgin olive oil to lose weight is to combine it with lemon. One of the most powerful remedies that exist to purify and eliminate toxins from your body. Lemon contains, in addition to vitamin C, hesperidin. A flavonoid that contributes to improve the function of lymphatic drainage and, with it, the retention of liquids. Take some extra virgin olive oil with half a lemon at breakfast and you will see how your figure is improving little by little.

Extra Virgin Olive Oil With Ginger
Ginger is a root that, when ingested, produces a thermogenic effect in the body. Ginger is able to activate your nervous system and, as a consequence, activate all processes that produce energy (which also supplies fat). That is, ginger is a natural fat burner. Another excellent way to use extra virgin olive oil for weight loss. Add some ginger and extra virgin olive oil to dress your salads.

Extra Virgin Olive Oil With Cucumber
Good weather is synonymous with lots of fruit and vegetables. And among them are the cucumbers. Delicious and very refreshing. A food that helps you lose those extra pounds. Its high-water content makes it have a low amount of calories. In addition, cucumber contains a lot of fibre that helps eliminate toxins from the body. Add extra virgin olive oil to a couple of cucumbers and you will get a great starter that will help you lose weight.

Extra Virgin Olive Oil With Cayenne Pepper
Although it may not seem like it, cayenne pepper is a digestive stimulant. This spice stimulates the production of juices and gastric enzymes that digest the food you eat, eliminating the toxins that are generated in your body. It also speeds up metabolism and fat burning. A trick to add some cayenne pepper to a daily ‘shot’ of extra virgin olive oil.

Extra Virgin Olive Oil In Smoothies
Detoxifying green shakes to reduce weight have become fashionable. And with good reason. They are a time bomb against the body’s fat and toxins. Full of vitamins, minerals, fibre and other nutrients that help keep your weight at bay. But you can enhance its power much more, and especially the flavour of these shakes, adding a little extra virgin olive oil.

Olive Oil Loved by Health Professionals

EVOO is olive oil loved by sports nutritionists and dietitians alike. Its rich oleic acid content, a standout among fatty acids, makes it ideal for long-term use.

And it’s not just good for weight, olive oil improves hair health, supports mental focus, and helps with recovery. Even olive oil massages are being explored for their potential circulatory benefits.

Lose Weight and Improve Body Fat with Olive Oil

The ability of EVOO to reduce body fat while supporting overall health has made it a favourite among health professionals. As a rich source of dietary fat, EVOO contains oleic acid and vitamin E, both known for improving skin and hair health while supporting cardiovascular health.

When you consume EVOO regularly, your body benefits from monounsaturated fats, which not only help you lose weight but also help you maintain a healthy body weight over time. Experts recommend you incorporate olive oil into everyday meals, especially when replacing processed oils and saturated fats.

For those wondering how much olive oil to consume, start with 2–3 tablespoons daily. Whether used as a finishing oil or in cooking, olive oil daily offers a delicious, practical way to enhance your health and manage your weight.

Start Your Wellness Plan with Morocco Gold

Morocco Gold extra virgin olive oil is a smart choice if you’re looking to lose weight, protect your heart health, or simply improve your overall dietary fat intake. Replace control diet staples with this premium oil and enjoy better flavour, texture, and health.

The evidence is clear: consume EVOO, add olive oil wisely, and enjoy its many health-promoting properties.

Breakfast With Olive Oil Gives Your Brain The Best Start

^{Updated January 27th 2025}

Starting your day with the right foods can do wonders for your body and mind. For those prioritizing brain health, breakfast isn’t just the most important meal of the day—it’s an opportunity to fuel your brain with the nutrients it needs to function at its best. One simple addition to your morning routine can make a significant difference—extra virgin olive oil.

Renowned for its heart-friendly benefits, this golden elixir is also a secret weapon for boosting brain health. Packed with polyphenols, including the potent anti-inflammatory compound oleocanthal, extra virgin olive oil (EVOO) deserves a spot on every breakfast plate.

With winter mornings getting dark and cold, it’s tempting to skip breakfast for an extra few minutes in bed but the health benefits of including extra virgin olive oil in your breakfast are remarkable.

Extra Virgin Olive Oil At Breakfast Is A Great Way To Boost Brain Health

Did you know, for example, that extra virgin olive oil can help to protect the brain from damage?  This is largely due to the oleocanthal in olive oil which has anti-inflammatory properties that protect the brain from inflammation. The polyphenols in olive oil also help to reduce oxidative stress and improve blood flow to the brain. The Mediterranean diet is rich in olive oil, as well as healthy fats, vegetables, and whole grains. In addition to its brain-boosting benefits, extra virgin olive oil also has a host of other health benefits, including reducing the risk of heart disease and cancer. So next time you’re looking for a healthy way to start your day, reach for the extra virgin olive oil.

A quality Extra virgin olive oil, like Morocco Gold, is  a heart-healthy monounsaturated fat that can help regulate blood sugar levels and control appetite. In addition, extra virgin olive oil is a good source of antioxidants and vitamin E, which are essential for maintaining good health.

Psychology Today List Extra Virgin Olive Oil As One Of Four Brain Boosting Foods

If health experts and researchers haven’t convinced you yet, perhaps Psychology Today will. The publication lists extra virgin olive oil as one of four foods specifically beneficial for the brain, alongside berries, omega-3s, and dark leafy greens.

Its endorsement is backed by numerous studies pointing to olive oil’s protective abilities, not just for the heart but for mental clarity and cognitive health. Whether it’s helping to stave off age-related cognitive decline or simply improving daily alertness, EVOO is a must-have for anyone looking to support their mental edge.

Adding extra virgin olive oil to your breakfast routine is an easy way to improve your overall health and a great new report from Psychology Today shows you how it can be used to power your brain at the start of the day.  They explain:

In addition to making changes to the general composition of your breakfast, you may want to consider adding in some specific foods that are linked to brain wellness because they’re rich in key brain health nutrients like omega-3 fats, plant nutrients, fiber, and certain vitamins and minerals. Extra-virgin olive oil is packed with plant nutrients and healthy fat and is linked to better brain health. It makes a delicious drizzle on top of eggs and other savory breakfasts!

Polyphenols and Oleocanthal: The Secret Behind the Brain Benefits

Polyphenols are natural compounds found in extra virgin olive oil that provide anti-inflammatory and antioxidant benefits. Among these compounds, oleocanthal takes center stage as a powerful anti-inflammatory agent.

What is Oleocanthal? It’s the polyphenol that gives good-quality olive oil its signature peppery kick. Beyond its culinary appeal, oleocanthal has been compared to ibuprofen for its ability to reduce inflammation. What makes this significant is the link between chronic inflammation and cognitive decline. Scientists believe a diet rich in polyphenols like oleocanthal can reduce the risk of Alzheimer’s and other neurodegenerative diseases.

Benefits of polyphenols and oleocanthal include:

• Fighting Brain Fog: Reducing inflammation clears the way for better focus and easier recall.
• Improving Memory: Antioxidants fight free radicals, which are known to damage memory-related brain cells.
• Boosting Neuroplasticity: Polyphenols help brain cells adapt, learn, and communicate more effectively.

For those who find joy in optimizing their health and longevity, adding a polyphenol-rich food like extra virgin olive oil to your breakfast is an effortless, rewarding habit worth adopting.

Olive Oil Tapenade Is A Great Addition To Easy Breakfast Dishes

You don’t need to reimagine your entire breakfast routine to benefit from olive oil. Adding this versatile ingredient in creative yet simple ways can elevate your morning meal.

One delicious way to enjoy EVOO at breakfast is by adding an olive oil tapenade to your dishes. Made with a blend of olives, capers, garlic, lemon juice, and a generous glug of EVOO, tapenade is rich in flavor and nutrients.

Following the Mediterranean Diet offers lots of great options to make the first meal of the day a bit more inspiring.  Especially if you have a bottle of high-quality extra virgin olive oil – like Morocco Gold – close at hand.

Tapenade is a simple yet flavoursome choice – made from crushed olives, capers and a good quality olive oil, all mixed together into a smooth paste.  Although it is very easy to make yourself there are also some great pre-made options out there too.   It is incredibly versatile and can be used as a spread on anything from crostini to meats, fish and vegetables.  It’s easy to see why it’s a firm favourite of followers of the Mediterranean Diet.

How to pick the best Olive Oil For Your Tapenade

When choosing an olive oil to use in your tapenade recipe, it’s important to go for the best olive oil you can afford.  Extra virgin olive oil is the highest quality, best 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.

Morocco Gold Extra Virgin Olive Oil

Morocco Gold comes from a single source, from the Beni-Mellal region of Morocco. The olives are harvested by hand, early in the season whilst the fruit is still young and green. The olives are handled with care and attention throughout the harvesting and pressing process to ensure that only the best olives are used for Morocco Gold.

Uniquely, we include the results of our chemical analysis for acidity, peroxide and ultraviolet testing on each-and-every bottle of Morocco Gold so that our customers can see at a glance the guarantee of extra virgin olive oil quality.

Morocco Gold comes from the Picholine Marrocaine olive, which is characterised by its green, fruity flavour, with hints of almond and herbs, also it’s high level of polyphenols that give Morocco Gold it’s health enhancing qualities as well as it’s taste.

It does not have the ‘aggressive’ pungency of some extra virgin olive oils, giving Morocco Gold a well-balanced and satisfying finish. This also makes Morocco Gold highly versatile in how it can be used, either taken directly, dipping with bread, drizzling over salads, sautéing vegetables, the uses are limitless.

Why not try this delicious breakfast recipe to show off your Olive Oil Tapenade to its best?

Tapenade Crostini With Sunny Eggs

Ingredients

• 4 pieces of whole grain bread
• 2 teaspoons of Morocco Gold extra virgin olive oil
• 1/8 teaspoon garlic powder
• 2 tablespoons olive tapenade
• ½ cup microgreens
• 1 pat vegan butter
• 2 large eggs
• Pinch salt
• Black Pepper

Method

1. Toast bread in toaster or toaster oven.  Drizzle with Morocco Gold extra virgin olive oil, sprinkle with garlic powder, and top with olive tapenade and microgreens.
2. Heat vegan butter over medium heat in a small frying pan.  Crack eggs onto pan, being careful not to break yolks.  Let eggs cook until whites are cooked but yolks are runny, about 8 minutes.  Reduce heat if yolks are beginning to harden.
3. Top toast with one egg, sprinkle with salt and cracked pepper.