Consuming extra virgin olive oil in the morning can also benefit your skin and hair health.
Omega-3 fatty acids in healthy fats like olive oil reduce inflammatory proteins in the body, as well as improve brain function and lower the risk of heart disease.
Discover the Best Time to Enjoy Extra Virgin Olive Oil For Health Benefits
Extra virgin olive oil is celebrated for its numerous health benefits, but did you know the timing of when you consume it can significantly impact its effectiveness? For health enthusiasts, nutrition seekers, and foodies alike, understanding the optimal time to enjoy your extra virgin olive oil can unlock its full potential. This blog will explore why timing matters when consuming extra virgin olive oil, focusing on its benefits when consumed first thing in the morning and its potent anti-inflammatory properties.
It is widely accepted that what we eat can have a direct impact on our health.
And when it comes to arthritis the main goal is to reduce inflammation. According to one expert, a certain type of cooking oil can do just that.
Speaking to Express.co.uk, Sas Parsad – founder of The Gut Co – said: “Olive oil, especially extra virgin olive oil as it is the least processed form of olive oil, is fantastic at reducing inflammation.”
He said eating it at a certain time of day can maximize its benefits. “It’s best to consume it in the morning, as this way it is more easily absorbed by the bacteria in the gut,” he explained.
“15 milliliters is enough, and adding a squeeze of lemon can make it tastier, while your body can also enjoy the health benefits of lemon juice.”
Mr. Parsad recommended some other foods to help with the condition. He explained: “Joint pain is usually a symptom of inflammation in the body, so to limit this, you need to eat foods that reduce inflammation.”
“Omega-3 fatty acids reduce inflammatory proteins in the body, as well as improve brain function and lower the risk of heart disease, diabetes and other chronic diseases.
Omega-3 can be found in many cold-water fish such as tuna, salmon and sardines, nuts and seeds, or you can take a daily supplement. The antioxidants found in colorful fruits can also do wonders for the inflammation that causes joint pain.”
The Importance of Timing in Consuming Extra Virgin Olive Oil
Timing plays a crucial role in maximizing the benefits of extra virgin olive oil. While many people incorporate this healthy oil into their diets, few consider the impact of consuming it at different times of the day. By tailoring the time you consume extra virgin olive oil, you can enhance its health benefits and integrate it more effectively into your wellness routine.
Whether you’re a fitness enthusiast or simply seeking to lead a healthier lifestyle, being mindful of timing can help you align your nutritional intake with your body’s needs. This approach can make a significant difference in how your body absorbs and utilizes the beneficial compounds found in extra virgin olive oil.
Taking extra virgin olive oil at specific times can also complement other dietary and exercise practices. By doing so, you can create a harmonious balance that supports your overall health goals. This strategic approach to consumption helps ensure you’re getting the most out of the oil’s nutritional profile, leading to better health outcomes.
Why Extra Virgin Olive Oil First Thing in the Morning Can Maximize Its Benefits
Starting your day with extra virgin olive oil can set the tone for a healthier lifestyle. Consuming it on an empty stomach allows your body to absorb its nutrients more effectively. This practice can lead to better digestion, improved nutrient absorption, and enhanced metabolism, providing a solid foundation for your daily activities.
There are several reasons why incorporating extra virgin olive oil into your morning routine can be beneficial. For starters, it can help kickstart your metabolism, providing an energy boost that can fuel your day. Additionally, starting your day with this healthy oil can promote a feeling of satiety, reducing the likelihood of unnecessary snacking throughout the morning.
For those who prioritize gut health, consuming extra virgin olive oil in the morning can help maintain a healthy digestive system. The oil’s natural compounds can soothe the stomach lining, promoting a healthy gut environment. This practice can contribute to overall digestive wellness, making it an excellent addition to your morning routine.
The Anti-inflammatory Properties of Extra Virgin Olive Oil Can Start Your Day Well
Extra virgin olive oil is rich in anti-inflammatory properties, making it an excellent addition to your morning regimen. Its primary compound, oleocanthal, has been shown to have similar effects to anti-inflammatory medications, making it a natural way to combat inflammation. Starting your day with this oil can help reduce inflammation, promoting overall wellness.
Incorporating extra virgin olive oil into your morning routine can offer long-term health benefits. By consistently reducing inflammation, you can lower your risk of chronic diseases, such as heart disease and arthritis. This proactive approach to health can contribute to a higher quality of life, empowering you to lead an active and fulfilling lifestyle.
Beyond its physical benefits, the anti-inflammatory properties of extra virgin olive oil can also positively impact mental health. Chronic inflammation has been linked to mood disorders and cognitive decline, so reducing inflammation can support emotional well-being. By starting your day with this powerhouse oil, you can enjoy both physical and mental health benefits.
Tackle Inflammation Pain With Olive Oil During National Pain Awareness Month
National Pain Awareness Month is an ideal time to explore natural remedies – such as extra virgin olive oil – that can help alleviate pain caused by inflammation. This blog will offer valuable insights into how extra virgin olive oil can combat inflammation and reduce pain. You’ll learn about the science behind its benefits, how to incorporate it into your diet, and practical tips to make the most of this natural wonder.
Virgin olive oil is a natural and effective way to manage pain and inflammation. The oil is rich in antioxidants and certain compounds that help to reduce swelling. It also has analgesic properties, which can help to soothe pain. What’s more, virgin olive oil is easily absorbed by the skin, making it an ideal treatment for localized pain and inflammation.
As September is National Pain Awareness Month, we thought it was a great opportunity to remind you of how extra virgin olive oil can be used to combat inflammation.
Extra Virgin Olive Oil: A Natural Pain Relief
Extra virgin olive oil (EVOO) is much more than a cooking staple; it’s a powerhouse of health benefits. Unlike refined oils, Extra virgin olive oil is extracted from olives using a mechanical process without heat or chemicals, preserving its potent antioxidants and anti-inflammatory properties. Regular consumption of EVOO can lead to significant reductions in inflammation, making it a natural choice for those seeking pain relief.
To Use olive oil for pain relief, simply massage a small amount into the affected area. Repeat as needed for relief. You can also add a few drops of essential oils to the olive oil for extra pain-fighting power. Peppermint oil, for example, is known for its ability to relieve headaches. Lavender oil is another good option for pain management, as it has both analgesic and anti-inflammatory effects.
Benefits Of Extra Virgin Olive Oil And Oleocanthal For Arthritis
Understanding Oleocanthal
One of the key components responsible for the anti-inflammatory effects of Extra Virgin Olive Oil is oleocanthal. This phenolic compound mimics the action of ibuprofen, a common over-the-counter pain reliever, by inhibiting the same inflammatory enzymes. Research has shown that oleocanthal is effective in reducing inflammatory markers and providing relief from chronic pain conditions.
Science-Backed Benefits
Studies have demonstrated that EVOO can reduce levels of C-reactive protein (CRP), a marker associated with inflammation. Additionally, it has been found to lower oxidative stress, which is closely linked to inflammatory processes in the body. Incorporating EVOO into your diet can thus provide both immediate and long-term benefits in managing pain and promoting overall health.
Benefits of Extra Virgin Olive Oil and Oleocanthal for Arthritis
Easing Joint Pain
Arthritis sufferers often experience chronic pain due to inflammation of the joints. EVOO can offer significant relief by reducing the production of inflammatory cytokines and enzymes. The oleocanthal in EVOO provides a dual action by not only alleviating pain but also preventing further joint damage caused by inflammation.
Enhancing Mobility Beyond pain relief, EVOO can improve joint function and mobility. The anti-inflammatory properties help reduce stiffness, making daily activities easier and more comfortable. Regular consumption of EVOO has been linked to improved physical performance and decreased disability among arthritis patients.
There have been numerous studies to show the benefits of extra virgin olive oil to manage the symptoms of inflammation associated with arthritis. The main active ingredient in olive oil is oleocanthal, which has been shown to have anti-inflammatory properties. This can help to reduce pain and swelling in the joints, making it easier for arthritis sufferers to move around. In addition, extra virgin olive oil contains a high level of antioxidants, which can help to protect the joints from further damage. As a result, regular consumption of extra virgin olive oil can help to reduce the symptoms of arthritis and improve joint health.
Oleocanthal is one of the polyphenols present in quality extra virgin olive oils such as Morocco Gold. Beneficial effects of natural plant polyphenols on the human body have been evaluated in a number of scientific research projects. Bioactive polyphenols are natural compounds of various chemical structures. Their sources are mostly fruits, vegetables, nuts and seeds, roots, bark, leaves of different plants, herbs, whole grain products, processed foods (dark chocolate), as well as tea, coffee, and red wine. Polyphenols are believed to reduce morbidity and/or slow down the development of cardiovascular and neurodegenerative diseases as well as cancer. Biological activity of polyphenols is strongly related to their antioxidant properties. They tend to reduce the pool of reactive oxygen species as well as to neutralize potentially carcinogenic metabolites. A broad spectrum of health-promoting properties of plant polyphenols comprises antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects.
In conclusion, adding olive oil to your diet is a simple way to reduce pain and inflammation. The anti-inflammatory properties of olive oil have been shown to be effective in reducing pain associated with a variety of conditions, including arthritis, headaches, and menstrual cramps. If you are looking for an easy way to add this healthy fat to your diet, consider using olive oil as a salad dressing or cooking oil. If you need more inspiration on ways to include extra virgin olive oil into your diet, hop over to our recipe section for some mouth watering recipes and cooking tips.
How to Incorporate Extra Virgin Olive Oil into Your Diet
Cooking with EVOO
One of the simplest ways to benefit from EVOO is by using it in your cooking. Drizzle it over salads, use it as a base for sautéing vegetables, or mix it into marinades. Its versatile flavor profile complements a wide range of dishes, making it easy to include in your daily meals.
Morning Rituals
Start your day with a spoonful of EVOO on an empty stomach. This practice can boost digestion, reduce inflammation, and provide a quick source of healthy fats to energize your morning. Pair it with a glass of warm water and lemon for added benefits.
Functional Foods
Incorporate EVOO into functional foods for enhanced health benefits. Create anti-inflammatory smoothies by blending EVOO with fruits, vegetables, and spices like turmeric and ginger. Use it in homemade dressings and dips to add a nutritional punch to your snacks and meals.
Choosing the Best Extra Virgin Olive Oil
Quality Matters
Not all olive oils are created equal. To reap the full benefits, opt for high-quality, cold-pressed extra virgin olive oil. Look for certifications on the label, such as those from the International Olive Council (IOC) or other reputable organizations, which ensure the purity and authenticity of the oil.
Storage Tips
Proper storage is crucial to maintaining the potency of EVOO. Keep it in a cool, dark place away from direct sunlight and heat. Use opaque bottles to prevent light exposure, which can degrade the oil’s beneficial compounds over time.
Recognizing Freshness
Freshness is key when it comes to EVOO. Check the harvest date on the bottle and choose oils that are less than a year old. Fresh oil should have a fruity aroma and a peppery taste, indicative of its high polyphenol content.
Conclusion
Extra virgin olive oil is a remarkable natural remedy for tackling inflammation and pain, particularly during National Pain Awareness Month. By incorporating this powerful oil into your diet, you can experience the numerous benefits it offers, from reducing arthritis pain to enhancing overall health. Remember to choose high-quality EVOO, store it properly, and enjoy the myriad ways it can be used in your daily meals. If you’re ready to take the next step in your wellness journey, start today by adding EVOO to your pantry and savour the health benefits it brings.
Mediterranean Food Like Olive Oil Reduce Risk Of Developing COVID-19
Greater adherence to elements of the Mediterranean diet significantly reduced the risk for developing of COVID-19, according to recent research.
A recent study from the University of São Paulo, as reported in Healio.com, revealed individuals who follow a plant-based or vegetarian diet are less likely to contract COVID-19 compared with those who follow an omnivorous diet.
“Our results suggest that a plant-based diet and mainly vegetarian diet may be considered for protection against infection with COVID-19,” Júlio César Acosta-Navarro, MD, PhD, Hospital das Clínicas FMUSP, University of São Paulo, and colleagues wrote.
In an observational study, Acosta-Navarro and colleagues assessed the dietary patterns of 702 individuals (mean age, 36.9 years; 80.5% women; 65.2% white) between March and July 2022, including 424 individuals who consumed an omnivorous diet and 278 who consumed a plant-based diet, to see how this factor is related to COVID-19 incidence, severity and duration.
Compared with a plant-based diet, more individuals consuming an omnivorous diet had pre-existing medical conditions (P = .017), a lower rate of physical activity (P = .01) and a BMI that signalled overweight or obesity (P = .001).
Researchers found a greater consumption of vegetables, legumes and nuts among individuals following a plant-based or vegetarian diet vs. an omnivorous diet. These individuals also ate fewer foods categorized as dairy and meat.
Around half of the total cohort (47%; n = 330) contracted COVID-19, and more individuals from the omnivorous group received this diagnosis compared with the plant-based diet group (51.6% vs. 40%).
Between the two groups, moderate-severe COVID-19 was found in a higher percentage of those following an omnivorous diet (17.7% vs. 11.2%).
According to researchers, COVID-19 duration was similar in both diet groups.
Antioxidants In Olive Oil And Other Mediterranean Diet Foods Can Reduce Inflammatory Disease
Ceria Halim, MD, from the University of North Sumatra in Indonesia, and colleagues explained that the Mediterranean diet is rich in antioxidants and has been known to benefit those with disorders tied to low-grade inflammation.
“This has led to the growing proposition of the protective effects of Mediterranean diet towards COVID-19,” they wrote in PLoS One.
The researchers added that the anti-inflammatory properties of these foods explain their beneficial effects on COVID-19 infection and severity. For example, “the presence of flavonoids, an antiviral and immunostimulatory compounds, linked fruit consumption to a reduced risk for SARS-CoV-2 infection,” they wrote.
Three of four studies that examined COVID-19 symptoms reported insignificant associations. The study with significant results found that higher Mediterranean diet adherence decreased the odds of symptoms like fever, cough and vomiting, with ORs for each symptom ranging between 0.06 to 0.34.
Halim and colleagues noted that two of the three studies that assessed COVID-19 severity and diet adherence reported inconclusive findings.
Researchers noted several study limitations, including the overall number of studies in the analysis and self-reporting of Mediterranean diet adherence in all the included studies. Meanwhile, they added the magnitude of effects could not be precisely measured because of the lack of a meta-analysis.
They ultimately concluded that although the results provide insight into the impact diet may have on developing COVID-19, they wrote that “more studies should be conducted before definitive conclusions can be drawn.”
How Extra Virgin Olive Oil Combats Infection
One of the standout features of Extra Virgin Olive Oil is its ability to fight infections. This ability stems from its rich polyphenol content. These powerful compounds have been shown to inhibit the growth of various bacteria and viruses.
Antimicrobial Properties
The antimicrobial properties of Extra Virgin Olive Oil make it effective in combating a wide range of pathogens. Studies have shown that polyphenols in EVOO can inhibit the growth of harmful bacteria like E. coli and Staphylococcus aureus. This makes it a valuable addition to your diet, especially during cold and flu seasons.
Boosting Your Immune System
Extra virgin olive oil doesn’t just fight off existing infections; it helps prevent them. The polyphenols in EVOO boost the immune system by increasing the production of white blood cells. These cells are your body’s first line of defence against infections. By consuming EVOO regularly, you’re essentially fortifying your body’s natural defences.
Reducing Inflammation
Inflammation is the body’s natural response to infection. However, chronic inflammation can weaken your immune system, making you more susceptible to infections. The polyphenols in EVOO have strong anti-inflammatory properties. By reducing inflammation, they help your immune system function more efficiently.
Protecting Against Bacteria
Bacterial infections are a common health issue that can range from mild to severe. The good news is that the polyphenols in extra virgin olive oil have potent antibacterial properties.
Fighting Harmful Bacteria
Polyphenols in EVOO have been proven effective against a variety of harmful bacteria. For instance, studies have shown that these compounds can inhibit the growth of Helicobacter pylori, a bacterium linked to stomach ulcers and cancer. This makes EVOO a valuable addition to your diet if you’re looking to protect your gut health.
Enhancing Gut Health
A healthy gut is crucial for a robust immune system. The polyphenols in EVOO promote the growth of beneficial gut bacteria while inhibiting harmful ones. This helps maintain a balanced gut microbiome, which is essential for overall health. A balanced gut microbiome not only aids digestion but also enhances your body’s ability to fight off infections.
Preventing Bacterial Resistance
One of the growing concerns in modern medicine is bacterial resistance to antibiotics. Overuse of antibiotics can lead to the development of resistant bacteria, making infections harder to treat. The polyphenols in EVOO offer a natural way to combat bacteria without contributing to resistance. This makes it a safer, more sustainable option for long-term health.
Take On Cold And Flu Season With Polyphenol Rich Olive Oil
Updated September 9th 2024
Summary
The Polyphenol content in quality extra virgin olive oil has been shown to have been shown to inhibit the growth of various bacteria and viruses.
Tyrosol is one of the most important polyphenols in Morocco Gold extra virgin olive oil for combating infection.
In American hospitals, thousands of deaths are attributed to biofilm-related surgical site infections and urinary tract infections.
A recent study by researchers at the National Research Council’s Institute of Food Sciences and the University of Salerno has shown that polyphenols from three different olive oil varieties have an inhibitory effect against several bacterial strains.
Morocco Gold extra virgin olive oil is high in polyphenols
Polyphenols are known to decrease the level of reactive oxygen species in the human body. They also have anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects and other factors that participate in immunological defence.
One of the standout features of the best Extra Virgin Olive Oil is its ability to fight infections. This ability stems from its rich polyphenol content. These powerful compounds have been shown to inhibit the growth of various bacteria and viruses.
The antimicrobial properties of Extra Virgin Olive Oil make it effective in combating a wide range of pathogens. Studies have shown that polyphenols in Extra Virgin Olive Oil can inhibit the growth of harmful bacteria like E. coli and Staphylococcus aureus. This makes it a valuable addition to your diet, especially as we approach cold and flu seasons.
Boosting Your Immune System
Extra virgin olive oil doesn’t just fight off existing infections; it helps prevent them. The polyphenols in EVOO boost the immune system by increasing the production of white blood cells. These cells are your body’s first line of defence against infections. By consuming EVOO regularly, you’re essentially fortifying your body’s natural defences.
When it comes to fortifying your immune system and fighting off infections, you might think about vitamins, minerals, or even probiotics. In this blog post, we’ll explore how polyphenols in extra virgin olive oil can help combat infections, protect against bacteria, and why Tyrosol is a standout polyphenol in Morocco Gold extra virgin olive oil.
Fighting Infection Causing Biofilms With The Best Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) is derived from the first pressing of olives. This ensures that the oil retains its maximum nutritional value. Rich in antioxidants and healthy fats, EVOO has long been celebrated for its myriad health benefits. But what makes it truly exceptional is its high polyphenol content.
A recent study by researchers at the National Research Council’s Institute of Food Sciences and the University of Salerno has shown that polyphenols from three different olive oil varieties have an inhibitory effect against several bacterial strains.
The tests were performed using 2.5 and 4.9 micrograms of the three polyphenol extracts against different pathogens. The results showed that the minimum concentration necessary to inhibit the growth of the pathogenic tester strains was low for all the polyphenolic extracts. This confirmed their general capacity to inhibit the growth of pathogenic or unwanted microorganisms.
In particular, all three extracts were effective in inhibiting the growth of Escherichia coli, a bacterium that is one of the causes of urinary tract infections. The three extracts also were found to be capable of inhibiting the growth of Pseudomonas Aeruginosa, a well-known pathogen that is responsible for the formation of biofilms.
Biofilms are densely packed communities of microbial cells that grow on living or inert surfaces and surround themselves with secreted polymers. Because the protective shell can keep out potential treatments, biofilms are at their most dangerous when they invade human cells or form on sutures and catheters used in surgeries. In American hospitals alone, thousands of deaths are attributed to biofilm-related surgical site infections and urinary tract infections.
“They gave us remarkable results in terms of their activity against pathogenic species, namely those that are responsible for the formation of biofilms. This could be a basis of complementary studies to formulate ideal drugs of natural origin, composed of optimal mixtures of polyphenols, which are able to exercise with the minimum effort, in terms of quantity, and the maximum result, namely against the greatest number of pathogens, their antibacterial efficacy,”
Filomena Nazzaro, senior scientist at theNational Research Council’s Institute of Food Sciences, Italy
Morocco Gold Extra Virgin Olive Oil Is High In Polyphenols.
Extra Virgin Olive Oil is probably the most extensively researched foodstuff on the planet and the health benefits are evidence based. Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the composition of best olive oil. What has been discovered is an extensive list of phytonutrients; one of the most praised is its polyphenols.
The high polyphenol content of Morocco Gold extra virgin olive oil is dependent on three factors. First is the variety of the olive, secondly the climate and terroire of the growing region and thirdly the actual time in the growing season that the crop is harvested.
Morocco Gold is pressed from the Picholine Marocaine, the only type of olive to go into Morocco Gold. Oil from this variety is renowned for it’s high polyphenol count, oxidative stability and longevity.
Our olives are grown in a valley that is about 2,000 feet above sea level. This helps to create the additional climatic challenges that encourage polyphenol uptake within the olive tree. It is also an area with naturally occurring high phenols in the soil itself.
In soils, phenols are released over extended period of time from decomposing plant materials. This causes complex organic compounds to be slowly oxidized or to break down into simpler forms of sugars, amino sugars, aliphatic and phenolic organic acids. These are further transformed into microbial biomass or are reorganized, and further oxidized, into humic assemblages (fulvic and humic acids), which bind to clay minerals.
There has been a long debate about the ability of plants to uptake humic substances through their root systems and to metabolize them. There is now a consensus about how humus plays a hormonal role rather than simply a nutritional role in plant physiology. Olive trees grown in ‘challenging’ conditions encourage the uptake of naturally occurring phenols in the soil. This in turn aids the circulatory system within the olive tree, with the phenols eventually finding their way to the olive fruit itself.
Thirdly, our olives are picked when the fruit is young and green. As the olives age on the tree, the colour of the olive changes to red and then black, the size of the olive increases thus producing more oil, but the polyphenol level decreases. There is a great deal of expertise within the farming community where we source our oil to ensure that the harvest is collected at the optimum time to maximise the polyphenol level.
How Can Extra Virgin Olive Oil Help Protect Against Bacteria?
Polyphenols have been shown to reduce morbidity and/or slow down the progression of cardiovascular, neurodegenerative, and cancer diseases. The mechanism of action of polyphenols strongly relates to their antioxidant activity. Polyphenols are known to decrease the level of reactive oxygen species in the human body. In addition, health-promoting properties of plant polyphenols comprise anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects. There is a body of research demonstrating their ability to modulate the human immune system by affecting the proliferation and activity of white blood cells, as well as the production of cytokines or other factors that participate in immunological defence.
Our latset harvest has produced a low acidity level of 0.2% together with the highest level of polyphenols yet seen in our extra virgin olive oil.
Polyphenol content in Morocco Gold Extra Virgin Olive Oil
Tyrosol: A Key Polyphenol In Morocco Gold Extra Virgin Olive Oil
Morocco Gold extra virgin olive oil is renowned for its high polyphenol content, particularly Tyrosol. This compound plays a significant role in the oil’s health benefits.
What is Tyrosol?
Tyrosol is a type of polyphenol found abundantly in Morocco Gold extra virgin olive oil. It is known for its strong antioxidant properties. Tyrosol helps in neutralizing free radicals, reducing oxidative stress, and boosting the immune system. But its benefits don’t stop there.
Tyrosol is a phenylethanoid, a derivative of phenethyl alcohol. It is a natural phenolic antioxidant present in a variety of natural sources. The principal source for human diet is in high quality extra virgin olive oil like Morocco Gold. As an antioxidant, tyrosol can protect cells against injury due to oxidation.
Along with hydroxytyrosol, tyrosol is one of the most abundant polyphenols in extra virgin olive oil, where they occur as such, or in the form of esters of elenolic acid. There is an increasing level of research into these polyphenols and their properties to determine which is the most significant contributor towards the range of health benefits associated with high quality extra virgin olive oil.
Tyrosol is a colourless solid at room temperature, melting at 91–92°C and slightly soluble in water. Hydroxytyrosol on the other hand appears as a clear colourless liquid at room temperature. It is now believed that this affects the rate of ‘uptake’ when ingested with hydoxytyrosol acting more quickly in the gut, however tyrosol accumululating intercellularly over time to provide longer term protection due to its higher concentration and good bioavailability.
Bacteria and Extra Virgin Olive Oil: What More Do You Need To Know?
Protecting Against Bacteria
Bacterial infections are a common health issue that can range from mild to severe. The good news is that the polyphenols in extra virgin olive oil have potent antibacterial properties.
Polyphenols in EVOO have been proven effective against a variety of harmful bacteria. For instance, studies have shown that these compounds can inhibit the growth of Helicobacter pylori, a bacterium linked to stomach ulcers and cancer. This makes EVOO a valuable addition to your diet if you’re looking to protect your gut health.
Enhancing Gut Health
A healthy gut is crucial for a robust immune system. The polyphenols in olive oil promote the growth of beneficial gut bacteria while inhibiting harmful ones. This helps maintain a balanced gut microbiome, which is essential for overall health. A balanced gut microbiome not only aids digestion but also enhances your body’s ability to fight off infections.
Preventing Bacterial Resistance One of the growing concerns in modern medicine is bacterial resistance to antibiotics. Overuse of antibiotics can lead to the development of resistant bacteria, making infections harder to treat. The polyphenols in olive oil offer a natural way to combat bacteria without contributing to resistance. This makes it a safer, more sustainable option for long-term health.
New Study Explores Known Health Benefits Of Olive Oil For Heart Health
A new study has added further evidence to the guidance that extra virgin olive oil contains a multitude of health benefits.
The latest research highlights an exciting revolution in this space—plant-based fats like extra virgin olive oil are emerging as powerhouses for promoting heart health. This blog post dives deep into the evidence backing these claims, offering nutrition lovers and health enthusiasts valuable insights on why incorporating plant-based fats into your diet could be the key to a healthier, happier heart.
According to a new Florida Study, published in the Journal of the American Heart Association, found further evidence of the benefits of consuming extra virgin olive oil to heart health.
During the study – entitled ‘Recipe for Heart Health’ – 40 participants at risk for cardiovascular disease were randomly assigned to consume either a “low” amount (less than a teaspoon) of extra virgin olive oil or a “high” amount (four tablespoons) each day. After a one-week “washout” period, the participants switched and followed the other olive oil regimen for four weeks. Participants also adhered to whole-food, plant-based or vegan diets that were not low in fat.
UF’s researchers found that no matter the amount, consuming extra virgin olive oil decreased LDL, or “bad,” cholesterol, which has been linked to heart disease. The research is published in the Journal of the American Heart Association.
As summarised in a MedicalExpress.com report,
Researchers also learned that while consuming olive oil daily helps, other elements of someone’s diet may play a more significant role in achieving health benefits. For example, people who consumed low amounts of olive oil, but also limited foods such as red and processed meats, added sugars, and saturated fats and ate plant-based fats such as avocados, nuts, seeds and olives had more significant reductions in LDL cholesterol than participants who just consumed high amounts of olive oil.
The Importance Of Healthy Plant-Based Fats Like Olive Oil For Cholesterol Management
Overall, the Florida study’s researchers found that source of dietary fat had a significant impact on cholesterol levels. Healthy fats derived from whole-plant-based fats was more beneficial for reducing cholesterol than getting it from olive oil alone. The UF team plans to use data to produce additional research articles on cooking, diet quality, mood and quality of life.
Plant-based fats, particularly those found in foods like extra virgin olive oil and nuts, are rich in essential nutrients that support overall well-being. Unlike the saturated fats found in animal products, plant-based fats provide health benefits that go beyond just culinary delight. They’re packed with polyphenols and other compounds that help reduce inflammation and improve cholesterol levels—two critical factors in maintaining heart health.
Research has consistently shown that diets high in plant-based fats are linked to better heart health. Studies indicate that people who consume more plant-based fats, such as those found in extra virgin olive oil, tend to have lower levels of bad cholesterol (LDL) and higher levels of good cholesterol (HDL). This balance is crucial for preventing plaque buildup in the arteries, which can lead to heart disease.
Polyphenol-Rich Olive Oil and Heart Health
Extra virgin olive oil, a staple in Mediterranean diets, is often hailed as a heart-healthy elixir. This oil is rich in monounsaturated fats and polyphenols, which have been shown to reduce the risk of heart disease. A study published in the New England Journal of Medicine found that individuals who included extra virgin olive oil in their diet had a significantly lower risk of heart attacks and strokes compared to those who did not.
Polyphenols are powerful antioxidants found in high concentrations in extra virgin olive oil. These compounds play a crucial role in reducing oxidative stress and inflammation, both of which are major contributors to heart disease. Research from the Journal of Nutritional Biochemistry suggests that polyphenol-rich olive oil can improve endothelial function, which is vital for maintaining healthy blood vessels.
The Role of Omega-3 and Omega-6 Fatty Acids
Plant-based fats are also a great source of omega-3 and omega-6 fatty acids, essential fats that our bodies cannot produce on their own. These fatty acids are known for their anti-inflammatory properties and their ability to lower blood pressure. Flaxseeds, chia seeds, and walnuts are excellent sources of these healthy fats.
The Future of Heart Health and Nutrition
The future of heart health lies in our ability to adapt and incorporate scientifically-backed dietary habits. Plant-based fats are at the forefront of this nutritional revolution. As research continues to unveil the myriad benefits of these fats, it’s clear that they have a significant role to play in preventing heart disease and promoting overall well-being.
Plant-based fats offer a path to better heart health that is backed by robust scientific evidence. From extra virgin olive oil to polyphenol-rich olive oil, these fats provide essential nutrients that support heart function, reduce inflammation, and improve cholesterol levels. By making simple dietary changes and choosing plant-based fats over animal fats, you can take a proactive step towards a healthier heart and a healthier life.
Explore the benefits of plant-based fats today and take charge of your heart health. For personalized dietary advice and expert tips, consider booking a consultation with a nutritionist who can guide your transition to a heart-healthy diet. Your heart will thank you!
Reducing inflammation with a Polyphenol rich Olive Oil fuelled diet can improve joint health, lower chronic disease risk, and promote well-being as we age.
Diets heavy in saturated fats, poor-quality sugars and carbs, and trans-fats are known to cause inflammation.
Extra virgin olive oil is high in monounsaturated fats which brings multiple health benefits.
Why Anti-Inflammatory Foods Like Olive Oil Can Protect Against Ageing
If you are keen to reducing the inflammation in our bodies due to ageing, opting for a Mediterranean Diet with lots of anti-inflammatory foods like olive oil is a great choice.
According to a new study in Nature , a healthy diet might save your organs from the damaging effects of ‘Inflammageing’.
‘Inflammageing’ is the name that scientists have given to the systematic low-grade inflammation that develops in our bodies as we age.
Known as chronic inflammation, it can damage our organs over time and become a serious risk factor for heart disease, type 2 diabetes, dementia and other chronic diseases.
Including anti-inflammatory foods in your diet is a powerful way to protect against age-related inflammation. Extra virgin olive oil, one of the most renowned anti-inflammatory foods, is rich in antioxidants and healthy fats, which help combat inflammation at the cellular level.
For health enthusiasts, nutritionists, and seniors, this means incorporating extra virgin olive oil into daily meals can not only enhance flavour but also support long-term health. By reducing inflammation, these foods play a crucial role in maintaining joint health, lowering the risk of chronic diseases, and promoting overall well-being as we age.
The Science behind The Mediterranean Diet And Reducing Inflammation
According to thenewsdaily.com.au, as we age, our cells become more dysfunctional, including our immune cells.
It’s the not-quite-right immune cells that prompt this chronic inflammation and also suffer from inflammation.
As the new study in Nature explained:
“At the same time, chronic inflammation accelerates the senescence (dysfunction) of immune cells, resulting in weakened immune function and an inability to clear senescent (dysfunctional) cells and inflammatory factors, which creates a vicious cycle of inflammation and senescence.
“Persistently elevated inflammation levels in organs such as the bone marrow, liver, and lungs cannot be eliminated in time, leading to organ damage and ageing-related diseases.”
“Elimination of inflammation could be a potential strategy for anti-ageing,” conclude the study authors from Zhejiang University, Haining, China.
Chronic inflammation is often called the “silent killer” due to its subtle yet persistent nature. Unlike acute inflammation, which is a short-term response to injury or infection, chronic inflammation lingers over time and can contribute to various age-related diseases. For health enthusiasts and adults looking to maintain their wellness as they age, understanding the symptoms of chronic inflammation is crucial.
1. Persistent Fatigue
One of the most common signs of chronic inflammation is ongoing fatigue. This isn’t the occasional tiredness that goes away after a good night’s sleep; it’s a constant feeling of exhaustion that doesn’t improve with rest.
Chronic inflammation can cause widespread pain in muscles and joints, making physical activities more challenging. This pain is often mistaken for arthritis or general aging, but it’s essential to identify inflammation as a potential cause.
3. Digestive Issues
Digestive problems such as bloating, cramping, and constipation can be symptoms of chronic inflammation. Conditions like irritable bowel syndrome (IBS) are often linked to long-term inflammatory processes in the gut.
4. Weight Gain or Loss
Unexplained changes in weight are another red flag. Chronic inflammation can affect your metabolism, leading to either weight gain or loss without significant changes in diet or exercise habits.
5. Frequent Infections
If you find yourself constantly battling colds or other infections, your immune system might be compromised due to chronic inflammation.
6. Skin Problems
Skin manifestations like rashes, eczema, or acne may also indicate underlying inflammation. These conditions occur because the body’s immune response can affect skin health.
7. Cognitive Decline
Chronic inflammation has been linked to mental health issues and cognitive decline, including brain fog, memory loss, and decreased concentration.
8. Cardiovascular Issues
High blood pressure and other heart-related issues can be signs of chronic inflammation. Over time, inflammation can damage the lining of your arteries, increasing the risk of heart disease.
9. Mood Disorders
There is a strong connection between inflammation and mood disorders such as depression and anxiety. Inflammatory cytokines can affect neurotransmitter function, leading to changes in mood.
The Anti-Inflammatory Properties Of Extra Virgin Olive Oil
The polyphenols Oleouropein Aglycone and Oleocanthal within extra virgin olive oil help to combat inflammatory diseases Morocco Gold extra virgin olive oil is rich in both of these polyphenols.
In addition, scientists have shown that individuals who regularly consume Olive Oil have reduced activity of their pro-inflammatory cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2) enzymes, as well as reduced levels of related molecules including thromboxane B2 and leukotriene B4. Two molecules that are known to increase during inflammatory disease processes, vascular cell adhesion molecule-1 (VCAM-1) and intercellular adhesion molecule 1 (ICAM-1), have also been shown to decrease in amount following intake of Extra Virgin Olive Oil.
In this anti-inflammatory context, it is also worth noting that oxidative stress, a process that often parallels the process of chronic inflammation, is reduced by regular consumption of Extra Virgin Olive Oil. One common blood marker used to monitor oxidative stress is the formation of substances called F2-isoprostanes, and studies have shown 10-15% lower levels of this blood marker following Extra Virgin Olive Oil intake.
Importantly, the anti-inflammatory benefits of Extra Virgin Olive Oil do not depend on large levels of intake. In most studies, these benefits become statistically significant with as little as one tablespoon of Extra Virgin Olive Oil per day.
How Extra Virgin Olive Oil Helps Combat Breast Cancer
The Mediterranean Diet, including healthy fats like extra virgin olive oil, is renowned for helping to keep our hearts healthy and maintain a healthy weight. But, did you know that it could also play a crucial role in reducing breast cancer risk? In this post, we’ll explore how the Mediterranean diet, rich in extra virgin olive oil, contributes to women’s health and wellness. Get ready to discover the science behind this powerful combination and how it might just be the secret ingredient to a healthier life.
The Science Behind Breast Cancer and Nutrition
Breast cancer is one of the most common cancers affecting women worldwide. Research has shown a link between diet and breast cancer risk, with certain dietary patterns offering protective benefits. The Mediterranean diet, with its emphasis on plant-based foods and healthy fats, is thought to help reduce the risk of breast cancer.
Studies suggest that the anti-inflammatory and antioxidant properties of EVOO play a role in cancer prevention. These compounds help protect cells from damage and reduce the risk of mutations that could lead to cancer development. In addition, the Mediterranean diet’s overall nutrient density supports immune function and hormonal balance, both of which are crucial in reducing cancer risk.
While no single food or diet can guarantee cancer prevention, adopting a Mediterranean lifestyle may contribute to a lower risk of developing breast cancer. By focusing on whole foods and healthy fats, individuals can support their overall health and well-being.
Study Links Effects Of Extra Virgin Olive Oil On Breast Cancer
Extra virgin olive oil (EVOO) is a staple in the Mediterranean diet, and for good reason. It’s rich in monounsaturated fats, which are known to improve heart health and reduce inflammation. EVOO also contains a wealth of antioxidants, including vitamins E and K, as well as polyphenols, which help protect the body from oxidative stress.
The quality of Extra Virgin Olive Oil sets it apart from other oils. It is minimally processed, retaining its natural colour, flavour, and nutrients. This makes it an ideal choice for enhancing the taste of your dishes while providing numerous health benefits. Its versatility in cooking and raw applications further solidifies its role as a key ingredient in Mediterranean cuisine.
Using EVOO in your daily diet can lead to numerous health benefits, from improving cholesterol levels to supporting brain health. Its unique composition of healthy fats and antioxidants makes it a powerful ally in maintaining overall wellness.
In a study carried out by Dr Javier Menendez and colleagues from the Catalan Institute of Oncology in Spain to investigated the effects of extra virgin olive on breast cancer cells grown in laboratory cultures, it was shown that the substances in extra virgin olive oil work in a similar way to the drug Herceptin by reducing the concentration of HER2 protein that helps HER2-positive breast cancer to grow.
Using a method called solid phase extraction, researchers extracted the polyphenols from commercially available extra virgin olive oil. These were then added to the growth medium for HER2-positive and HER2-negative breast cancers to see what effect they had on the tumour cells.
They found that the polyphenols from the extra virgin olive oil reduced the levels of HER2 protein and also increased tumour cell death. HER2 is a protein found on the surface of some cancer cells. This protein can bind to another molecule (known as human epidermal growth factor), which then encourages the growth and division of the tumour cells. Not all have the HER2 protein on their surface; it is estimated that one in five women with breast cancer will have HER2 receptors.
Several laboratory tests were then carried out to determine how fast the tumour cells were growing, their metabolic activity, whether the phenol caused cell death, whether the phenol had an effect on levels of HER2 protein and whether or not HER2 protein was activated in the presence of the phenol. The results from these tests were compared with those from tests performed on breast cancer cells that were not cultured with the phenols.
How The Polyphenols In Extra Virgin Olive Oil Can Get To Work
This study found that polyphenols extracted from extra virgin olive oil have an effect on HER2-positive breast cancer cells grown in culture in the laboratory. The researchers found that some single phenolic compounds (including hydroxytyrosol, tyrosol and others) and all the polyphenols (several phenols joined together) from extra virgin olive oil induced “strong tumouricidal effects” in breast cancer cells that had HER2 protein on their surface. The phenols also reduced the levels of HER2 protein and its activation.
The researchers concluded that the polyphenols in extra virgin olive oil have the ability to cause degradation of the HER2 protein on breast cancer cells. This may mean they can be used as a basis for the design of new HER2-targeting agents.
New Study Shows Benefits Of Mediterranean Diet With Extra Virgin Olive Oil
A recent case-controlled study conducted in Iran and published on Frontiers in Nutrition found a significant inverse association between the Mediterranean diet and breast cancer.
According to a summary in MindBodyGreen.com, this research shows individuals with the highest tertile of the Mediterranean diet score compared with those in the lowest tertile were 57% less likely to have breast cancer1. This relationship was most significant among postmenopausal women and the research claims the diet’s anti-inflammatory, estrogen-supportive, and antioxidant properties are most likely to be driving this impact.
It goes on to explain the significance of this study, saying:
Previous studies on the association between diet and breast cancer are mostly from Western populations where data from Middle East countries was not often included, hence why this study specifically set out to gather data on Iranian women, as the prevalence of breast cancer in Middle East countries is high2, yet the analytic data available is quite low.
The classic Mediterranean diet focuses on eating real, whole foods and is modeled after countries lining the Mediterranean Sea. It centers fruits, vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices and limits processed foods, red meat, and added sugars.
For this study, researchers enrolled 350 women with new cases of breast cancer (including stages I-IV) and 700 women to represent a control group with equal socioeconomic and age status.
A nutritionist then evaluated dietary intake using a 106-item Willett-format semi-quantitative dish-based food frequency questionnaire (SQ-FFQ), which was specifically created and validated for the Iranian population to create scores based on how closely participants follow the Mediterranean diet.
They computed scores of the Mediterranean diet based on nine diet components, including servings of fish, fruits, vegetables, legumes, nuts; ratio of monounsaturated fatty acids (MUFAs) to saturated fatty acids (SFAs); and negative components, including grains, dairy, meats (including poultry and red meat) and processed meat. They then added those scores together to get the total Mediterranean diet value.
Regional studies like these are important, as dietary patterns vary greatly from country to country.
Why Is The Mediterranean Diet So Healthy?
The Mediterranean diet is renowned for its heart-healthy benefits. It’s characterized by an abundance of fruits, vegetables, whole grains, and healthy fats, particularly from extra virgin olive oil. This diet also includes moderate amounts of fish, poultry, and dairy, along with limited red meat and sweets. But it’s not just about what you eat—it’s also about how you eat. Sharing meals with family and friends, enjoying a variety of foods, and savoring each bite are all integral aspects of this dietary pattern.
The Mediterranean lifestyle promotes a holistic approach to health, focusing on balance and enjoyment. It’s no wonder that the people of the Mediterranean region have longer life expectancies and lower rates of chronic diseases compared to other cultures. This emphasis on fresh, whole foods and healthy fats provides a foundation for overall well-being.
Ultimately, the Mediterranean diet is more than a meal plan; it’s a lifestyle that encourages a healthy relationship with food. By incorporating diverse, nutrient-rich foods, individuals can enjoy meals that are both delicious and beneficial for their health.
The Mediterranean Diet has been associated with so many potential health benefits including improved cardiovascular function, brain health and reduced inflammation. While the exact science behind why it may contribute to possible prevention of breast cancer are unclear, researchers note this protective effect may be due to the following:
Estrogen support: The Mediterranean diet is also rich in compounds that are known to support estrogen metabolic pathways and have estrogen-modulatory effects, which are protective against breast cancer, researchers say. This includes dietary fiber6, flavonoids, lignans, and resveratrol7.
More studies are needed to confirm these findings across different populations and dive deeper into what, exactly, makes this diet potentially cancer-protective.
The Mediterranean Diet has been praised as one of the healthiest diets in the world, and it’s not hard to see why. This way of eating, which is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with a plethora of health benefits. One reason for this is that the Mediterranean Diet is low in processed foods and added sugars, which are linked to several negative health outcomes. Additionally, this diet is high in nutrients that are important for overall health, such as fiber, antioxidants, and omega-3 fatty acids.
Finally, the Mediterranean Diet promotes a well-balanced and varied approach to eating, which can help people maintain a healthy weight, reduce inflammation, and lower their risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
MindBodyGreen expressly noted that this research doesn’t mean following the Mediterranean diet will prevent breast cancer point blank. However, it does further support the power of eating whole foods, lean proteins, and healthy fats for overall health.
Conclusion
The Mediterranean diet, enriched with extra virgin olive oil, offers a powerful strategy for enhancing health and reducing the risk of breast cancer. By adopting this lifestyle, individuals can enjoy delicious, nutritious meals while supporting their overall well-being.
We encourage you to explore the Mediterranean diet and incorporate its principles into your daily life. Whether you’re seeking to improve your health, explore new flavors, or connect with a supportive community, the Mediterranean lifestyle offers a wealth of benefits.
For those looking to learn more, consider seeking out additional resources or connecting with a nutritionist specializing in Mediterranean cuisine. Equip yourself with the knowledge and tools you need to make positive, lasting changes to your health.
For more tips on how to get started on the Mediterranean Diet and some healthy recipe ideas, pop over to Morocco Gold here.
New Study Links Olive Oil Fuelled Mediterranean Diet With Reduced Stress
Following a Mediterranean Diet, including quality extra virgin olive oil, can boost mood and stress tolerance, according to new research.
A new study from Binghamton University in New York featuring over 1,500 people found respondents with lower levels of stress had diets based around foods that were high in healthy fats.
According to a Newsweek report on the study, researchers used several questionnaires and scientifically approved scales, including the Kessler Psychological Distress scale, used to evaluate depression.
The results showed that “incorporating components of the Mediterranean diet is beneficial for mental wellbeing and stress reduction.”
“Stress is recognized to be a precursor to mental distress, and research, including our own, has demonstrated that the Mediterranean diet lowers mental distress,” Lina Begdache, associate professor of health and wellness studies at Binghamton University, said in a statement. “Thus, one element of the puzzle may be explained by the fact that the Mediterranean diet may be associated with a decrease in the negative components of perceived stress and an improvement in its positive attributes.”
The study, “Effects of Mediterranean and Western dietary patterns on perceived stress and mental distress,” was published in the peer-reviewed journal Nutrition and Health late last month.
Further findings on The Mediterranean Diet And Stress Relief
Are you feeling overwhelmed by the pressures of modern life? Imagine a world where your meals not only nourish your body but also play a significant role in managing stress. A recent study shines a light on how the Mediterranean Diet can be a game-changer in reducing stress, offering a delicious and sustainable way to enhance your well-being. Here, we will unravel the Mediterranean Diet’s components, share practical tips, and provide valuable insights for you to incorporate this eating pattern into your life.
The Role Of Extra Virgin Olive Oil In The Mediterranean Diet
The Mediterranean Diet is more than just a meal plan; it’s a lifestyle inspired by the traditional dietary habits of people living around the Mediterranean Sea. This diet emphasizes whole foods, fresh produce, and heart-healthy fats, with a focus on enjoyment and balance. Central to the Mediterranean Diet are fruits, vegetables, whole grains, legumes, nuts, and seeds. Extra virgin olive oil is a staple, providing a rich source of healthy fats.
Fish and seafood are frequently consumed, while red meat and processed foods are kept to a minimum. This diet encourages the use of herbs and spices, making meals flavourful without excess salt. Research suggests that this way of eating is linked to numerous health benefits, including improved heart health and brain function.
A standout element of the Mediterranean Diet is extra virgin olive oil which is loaded with antioxidants and anti-inflammatory properties. Extra virgin olive oil is rich in monounsaturated fats that support heart health and reduce inflammation. These healthy fats are crucial in the body’s ability to produce neurotransmitters, which help regulate mood and stress responses. The antioxidants found in extra virgin olive oil combat oxidative stress, which is known to contribute to the release of stress hormones. Incorporating EXTRA VIRGIN OLIVE OIL into your daily diet can enhance flavour while providing numerous health benefits.
The Connection Between Diet and Stress
Many of us don’t realize how profoundly our dietary choices impact our stress levels. Foods rich in nutrients can help regulate mood and energy, while unhealthy eating patterns can exacerbate stress and anxiety. The Mediterranean Diet, with its emphasis on whole foods and healthy fats, offers a balanced approach that supports both physical and mental well-being. Recent studies indicate a strong connection between the Mediterranean Diet and reduced stress levels. This is attributed to the diet’s ability to lower inflammation, balance hormones, and improve gut health—all of which play a role in stress management.
Incorporating Whole Foods Like Olive Oil for Stress Relief
Whole foods are a pillar of the Mediterranean Diet, and they offer more than just physical nourishment. Consuming a variety of fruits, vegetables, whole grains, and legumes ensures a steady supply of essential vitamins and minerals that support overall health and stress reduction. Rich in fibre and antioxidants, these foods help stabilize blood sugar levels and promote a balanced mood. Including a rainbow of colours in your meals not only makes them visually appealing but also delivers a diverse range of nutrients. By focusing on whole foods, you’re providing your body with the tools it needs to manage stress effectively.
The Power of Omega-3 Fatty Acids In Extra Virgin Olive Oil
Omega-3 fatty acids, predominantly found in fish and seafood, are a crucial component of the Mediterranean Diet. These healthy fats have been shown to reduce inflammation and improve brain health. Omega-3s play a pivotal role in the production of serotonin, a neurotransmitter that regulates mood and stress levels. Regular consumption of omega-3-rich foods such as salmon, mackerel, and sardines can help alleviate symptoms of stress and anxiety. By incorporating these nutrient-dense foods into your diet, you’re not only supporting your heart health but also promoting mental clarity and emotional well-being.
The Importance of Mindful Eating
Mindful eating is an integral aspect of the Mediterranean lifestyle, encouraging individuals to savour their meals and eat with intention. This practice promotes a deeper connection with food, allowing you to recognize hunger cues and appreciate the flavours and textures of each dish. Mindful eating has been shown to reduce stress by creating a sense of mindfulness and gratitude during meals. By focusing on the present moment and enjoying your food, you’re fostering a healthier relationship with eating and reducing stress-related eating habits.
The Social Aspect of Mediterranean Dining
The Mediterranean Diet emphasizes the importance of communal meals, where individuals gather to enjoy food together. This social aspect plays a vital role in stress reduction, as shared meals foster connections, encourage conversation, and create a sense of belonging. Research shows that social interactions during meals can stimulate the release of oxytocin, a hormone that promotes relaxation and reduces stress. By incorporating the social elements of the Mediterranean lifestyle into your routine, you’re tapping into the power of community and enhancing your overall well-being.
Conclusion
In a world filled with stressors, finding effective ways to manage stress is crucial for our overall well-being. The Mediterranean Diet offers a holistic approach to stress reduction by nourishing both the body and mind with nutrient-rich foods, healthy fats, and mindful eating practices. By incorporating the principles of this eating pattern into your lifestyle, you can enhance your quality of life, improve your mood, and foster a sense of balance and vitality. Take the first step toward a healthier, more stress-free life by exploring the Mediterranean Diet and discovering the power of food in promoting well-being.
Choosing unprocessed foods like extra virgin olive oil reduces mortality risks
Extra virgin olive oil is a great example of a minimally processed food that offers numerous health benefits. And, according to a major new study in the BMJ, the impact of ultra-processed food consumption on human health may be more significant than the food’s nutritional qualities.
The research paper published by the Journal of the British Medical Association (BMJ) found that significant ultra-processed food consumption leads to higher mortality risks by several causes.
The key takeaway here is that the quality of your diet can influence your lifespan. By focusing on natural, minimally processed foods, you can improve your overall health and longevity.
We live in a fast-paced world where convenience often trumps health. Processed foods are not only easy to prepare but also palatable, making them a staple in many households. However, these foods come with hidden dangers. Studies have shown that diets high in processed foods can lead to chronic conditions like obesity, diabetes, and cardiovascular diseases. When you consume these foods regularly, you’re ingesting unhealthy levels of sodium, trans fats, and artificial additives.
So how can choosing foods with little or no processing like extra virgin olive oil help reduce these risks?
Is Extra Virgin Olive Oil A Processed Food?
Processed foods are defined as any food that has been altered from its natural state in some way during manufacturing. This can include everything from adding preservatives to changing the texture or flavor. processed foods are ubiquitous in the modern world, and they often seem like a convenient option. However, there are several good reasons to reduce your intake of processed foods. First of all, processed foods tend to be high in unhealthy ingredients like added sugars, sodium, and unhealthy fats. These ingredients can have negative impacts on your health, including increasing your risk of obesity, heart disease, and type 2 diabetes. processed foods also generally contain fewer vitamins and minerals than their unprocessed counterparts.
Most processed foods are unhealthy and should be avoided, but there are a few exceptions. One of these is extra virgin olive oil. Unlike other oils, extra virgin olive oil is not processed with chemicals or solvents. Instead, it is simply cold-pressed from olives that have been crushed and then strained.
Because extra virgin olive oil is minimally processed, it retains a higher level of beneficial nutrients compared to other oils. It is rich in monounsaturated fats, polyphenols, and antioxidants—all vital for maintaining good health. Therefore, including extra virgin olive oil in your diet allows you to enjoy the benefits of an unprocessed food while enhancing the flavor of your dishes. As a result, it retains its natural flavor and nutrients, making it a healthy choice for cooking or dressing salads. While extra virgin olive oil is technically a processed food, it is much healthier than most other processed options.
Additionally, many processed foods contain harmful chemicals that can potentially disrupt your hormones or increase your risk of cancer. For these reasons, it is generally best to choose whole, unprocessed foods whenever possible. However, if you do opt for processed foods, be sure to choose ones that are made with healthy ingredients and minimal processing.
Health Benefits Of Cold-Pressed Extra Virgin Olive Oil
Rich in Healthy Fats
One of the standout features of extra virgin olive oil is its high content of monounsaturated fats. These healthy fats are known to reduce bad cholesterol levels in the blood, lowering the risk of heart disease. Unlike saturated fats found in processed foods, monounsaturated fats are beneficial for cardiovascular health. Incorporating extra virgin olive oil into your diet can help maintain a healthy lipid profile, promoting overall heart health.
Packed with Antioxidants
Antioxidants are crucial for neutralizing harmful free radicals in the body, and extra virgin olive oil is packed with them. Polyphenols, a type of antioxidant found in this oil, have been shown to have anti-inflammatory properties. They help protect your body against oxidative stress, which is linked to various chronic diseases, including cancer and Alzheimer’s disease. Regular consumption of extra virgin olive oil can boost your antioxidant intake, helping you stay healthier for longer.
Aiding Weight Management
Contrary to popular belief, not all fats contribute to weight gain. The monounsaturated fats in extra virgin olive oil can actually aid in weight management. These fats help you feel full and satisfied, reducing the likelihood of overeating. Additionally, extra virgin olive oil has been found to improve metabolic health, further supporting weight management efforts. Including this oil in your diet can help you achieve a balanced, healthy weight.
Cold Pressed Virgin Olive Oil
Extra virgin olive oil is rich in antioxidants and healthy fats, and it has been shown to improve heart health and blood sugar control. Extra virgin olive oil can be used in a variety of ways, such as drizzling it over salads or using it in place of other oils when cooking. When choosing an olive oil, be sure to look for one that is cold-pressed and certified extra virgin for the best results.
As reported in Olive Oil Times, the same edition of the BMJ also featured American research demonstrating a link between high consumption of ultra-processed food and colorectal cancer, with significant differences in the impact between men and women.
Investigating the results of their 15-year study on more than 20,000 individuals, the Italian researchers tested the effects of consuming ultra-processed food, classified as such by NOVA ratings, while also considering their nutritional classification from the Food Standards Agency Nutrient Profiling System (FSAm-NPS).
NOVA was developed by researchers at the University of São Paulo in Brazil. According to a 2019 United Nations Food and Agricultural Organization paper, NOVA definitions of ultra-processed foods are the most applied in scientific literature.
FSAm-NPS, on the other hand, is currently used to rate foods by relevant front-of-pack-labeling systems, such as the French-born Nutri-Score.
“We felt the need to see if Nutri-Score could really help improve public health, as the European Commission is currently considering its introduction as an E.U.-wide mandatory food rating system,” Marialaura Bonaccio, senior epidemiologist at the Italian Mediterranean Neurologic Institute and co-author of the study, told Olive Oil Times.
“In the last 10 years, research has gone beyond focusing on the sole nutritional composition of foods,” she added. “Thanks to the work of Carlos Monteiro and others, the research has begun focusing on how food is transformed and manipulated.”
In the study, the authors wrote that “a significant proportion of the higher mortality risk associated with an elevated intake of nutrient-poor foods was explained by a high degree of food processing. In contrast, the relation between a high ultra-processed food intake and mortality was not explained by the poor quality of these foods.”
As explained by OOT:
The food industry commonly uses additives to give specific colors to food and sweeten or preserve it. Other additives cover many functions, such as enhancing flavors, suppressing fungi, inhibiting particular characteristics of the food or sanitizing the food itself.
OOT
“The processing of foods might play a role in health beyond their nutritional composition, through a variety of mechanisms triggered by non-nutritional components, such as cosmetic additives, food contact materials, neoformed compounds, and degradation of the food matrix,” wrote the researchers.
Easy Ways to Incorporate Extra Virgin Olive Oil into Your Diet
Drizzling Over Salads
One of the easiest ways to incorporate extra virgin olive oil into your diet is by using it as a dressing for salads. Its rich, robust flavor enhances the taste of fresh vegetables, making your salads more enjoyable. Simply drizzle a tablespoon of extra virgin olive oil over your greens, add a splash of lemon juice, and season with salt and pepper for a delicious, healthy salad dressing.
Cooking with Extra Virgin Olive Oil
Extra virgin olive oil is versatile enough to be used in cooking. Whether you’re sautéing vegetables, grilling meats, or baking, this oil can add a depth of flavor to your dishes. It’s important to note that extra virgin olive oil has a lower smoke point compared to refined oils, so it’s best used for low to medium-heat cooking. This ensures that the oil retains its nutritional properties while adding a delightful taste to your meals.
Adding to Smoothies
Believe it or not, you can even add extra virgin olive oil to your smoothies. A teaspoon of this oil can boost the nutrient content of your smoothie, providing you with healthy fats and antioxidants. It pairs well with ingredients like spinach, avocado, and berries, blending seamlessly into your beverage. This is a unique and effective way to reap the health benefits of extra virgin olive oil.
“The health risks that we have found in our study are related to significant consumption of ultra-processed food,” Bonaccio added. “Therefore, the suggestion here is not to abolish that kind of food but to limit its intake. People should stop focusing only on the nutritional profile of food. They need to start exploring the degree of processing in the food they buy.”
Morocco Gold: A Single Source Extra Virgin Olive Oil
When it comes to olive oil, you generally get what you pay for. The best olive oils are made from a single source of olives, and they undergo a lengthy and expensive process of cold pressing and filtering.
As a result, they tend to have a richer flavor and a higher concentration of healthy compounds. However, not everyone can afford to splurge on the best olive oil every time they cook. Those on a tighter budget may be tempted to look for an olive oil that is made from a blend. These oils are usually less expensive, but they may not have the same health and taste quality as the single source oils, such as Morocco Gold. Just be sure to check the label carefully to make sure you’re getting a quality product. When it comes to olive oil, quality is always more important than price.
We are so proud of everything that goes into Morocco Gold Extra Virgin Olive new harvest that we can’t wait to put it all on the label! The label is a hallmark of the quality and grade of any reputable extra virgin olive oil and we update ours with each new harvest to ensure our customers are fully informed. Unfortunately, practices including false labelling and mixing of oils may well have been exacerbated by the impact of blight and adverse weather conditions in EU producer countries in attempts to recover lost volume and value.
Our aim to re-establish consumer trust and confidence in extra virgin olive oil as ‘the original superfood’ through setting a new standard in authenticity and traceability. Our labelling enables our customers to make well informed choices about the olive oil they prefer.
Conclusion
Switching to extra virgin olive oil is a small change that can have a big impact on your health. By choosing this minimally processed oil, you’re reducing your intake of harmful substances found in processed foods and boosting your consumption of healthy fats and antioxidants. Whether drizzled over salads, used in cooking, or added to smoothies, extra virgin olive oil is a versatile ingredient that can elevate your diet and improve your well-being. If you’re ready to take the next step in your health journey, consider booking a consultation with our nutrition experts who can guide you in making more informed dietary choices. Start today and experience the benefits of extra virgin olive oil for yourself!
Why Choose Extra Virgin Olive Oil In Your Diet At All?
Extra virgin olive oil is a staple in kitchens worldwide, but are you making the most of it? Whether you’re a seasoned chef or a home cook, knowing which foods pair best with extra virgin olive oil can transform your culinary creations. This blog post dives into the best pantry staples to complement your extra virgin olive oil, why it’s a versatile and healthy option, and practical tips for using it in every meal. Let’s turn your larder into a treasure trove of flavours!
Extra virgin olive oil isn’t just a cooking oil; it’s a culinary hero. Known for its rich flavour and dense nutritional profile, extra virgin olive oil elevates simple dishes into gourmet experiences. Packed with antioxidants, healthy fats, and anti-inflammatory properties, it’s no wonder health experts and chefs alike sing its praises.
With the increasing emphasis on healthy eating and wellness, it is important to understand the best foods to match with extra virgin olive oil for a healthy diet. Extra virgin olive oil is an excellent source of healthy, unsaturated fats that can support healthy weightloss goals.
Paired with whole grains, vegetables, and fish, extra virgin olive oil can give your daily diet the nutritional boost you need while tasting delicious. It also offers a range of flavonoids, which act as antioxidants to help protect cells from inflammation and oxidative damage.
Extra virgin olive oil is not only one of the healthiest oils for our bodies, but it can also be used to create delicious meals that can support our healthy lifestyle goals. Using extra virgin olive oil in cooking is an excellent way to ensure you’re consuming healthy fat and keeping up with your nutrition. This healthy oil makes vegetables, legumes, grains, fish, and poultry so much more flavorful.
While standard cooking oils can add taste as well, extra virgin olive oil can also help you feel full for a longer period of time. By incorporating extra virgin olive oil into each meal you can enjoy healthy foods that add more nutrition and promote better wellness and weightloss results.
Best Store Cupboard Accompaniments For Extra Virgin Olive Oil
Is there anything more satisfying than dipping fresh, crusty bread into a pool of golden extra virgin olive oil? Choose high-quality artisanal bread like ciabatta or sourdough for the perfect pairing. Add a sprinkle of sea salt and a dash of balsamic vinegar to elevate this simple pleasure into a culinary delight.
Followers of Morocco Gold’s popular news feed will know that no health-conscious pantry should be without the best extra virgin olive oil you can find.
But just what are the five most important items to sit alongside your bottle of Morocco Gold extra virgin olive oil to ensure you can make easy meals to keep your mind and body working at its best?
Let us run you through our top five:
Good Quality Pasta
Whether it’s Spaghetti, Tagliatelle, Penne or Bucatini, did you know there were 33 types of Italian Pasta to chose from? They all have slightly different flavours and shapes, but you can have a lot of fun experimenting with matching different sauces to each pasta type. Just don’t tell the purest chefs as you may be breaking some gastronomical rule!
Whatever you choose, here is one of the most basic and well-loved sauces which benefits from the simplicity of ingredients, the most important of which (we think!) is extra virgin olive oil.
Enhance the flavour of your EXTRA VIRGIN OLIVE OIL with a variety of fresh herbs and spices. Basil, rosemary, thyme, and oregano are excellent choices. You can create flavoured oils by infusing EXTRA VIRGIN OLIVE OIL with these herbs, making it a versatile addition to salads, pasta, and more.
Sea Salt
A good pinch of sea salt can enhance the natural flavours of EXTRA VIRGIN OLIVE OIL. Opt for coarse sea salt or popular varieties like Maldon or Himalayan pink salt. Sprinkle it over your finished dishes or add it to your dipping oil for an extra layer of taste.
Freshly Baked Bread
Let’s face it, there’s nothing better than the smell of your own freshly baked bread wafting through the kitchen but, if time is more stretched, there is a wealth of fabulous bakeries (including those in your local supermarket) that can provide you with a fine artisan loaf of your choice. For the healthiest accompaniment to your extra virgin olive oil, you would be best to opt for something like Sourdough, Whole Wheat, Oat Bread or Gluten Free. But whatever your choice, the next bit is simple: tear a generous piece by hand, pour your Morocco Gold extra virgin olive oil in a small dish, add some balsamic vinegar if you please and just dip to heart’s content!
Fresh Bread With Extra Virgin Olive Oil
Tomatoes
As well as being the centre of fierce debate as to its categorisation as a fruit or a vegetable, the humble tomato is bursting with health benefits. A single tomato can provide about 40% of the daily recommended minimum of vitamin C. What’s more, tomatoes supply vitamin A, which supports immunity, vision, and skin health; vitamin K, which is good for your bones; and potassium, a key nutrient for heart function, muscle contractions, and maintaining a healthy blood pressure and fluid balance. So, what better compliment to the health-giving polyphenol rich extra virgin olive oil?
Ok, strictly speaking that’s two ingredients but our point is this: the best extra virgin olive oil is an excellent component of many delicious baking recipes. It offers a lighter, healthier alternative to butter. Why not try it in this Italian classic
Fancy a bit of a crowd pleaser that takes hardly any time to prepare but tastes like a slice of sunshine? Just like the best extra virgin olive oil, good quality mozzarella is worth every penny.
Practical Tips For Cooking With Extra Virgin Olive Oil
Breakfast Boost
Starting your day with a drizzle of extra virgin olive oil can set a delicious tone. Add a splash to your scrambled eggs, or drizzle it over avocado toast with a sprinkle of red pepper flakes and sea salt. The healthy fats in extra virgin olive oil will keep you energized and satisfied all morning.
Lunchtime Lift
Extra virgin olive oil can be a game-changer in your lunch routine. Toss your salads with extra virgin olive oil and lemon juice for a simple yet flavourful dressing. Use it to sauté vegetables or as a finishing touch on soups to add depth and richness.
Dinner Delight
Extra virgin olive oil shines in dinner dishes too. Roast your favourite vegetables with a generous drizzle of extra virgin olive oil, garlic, and herbs. Use it as a base for marinades for meats and fish, or stir it into pasta sauces for a silky finish.
Elevate Your Salads
Simple Dressings
Creating your salad dressings at home is easy and rewarding. Combine extra virgin olive oil with balsamic vinegar, Dijon mustard, and a touch of honey for a classic vinaigrette. Experiment with different vinegars and citrus juices to find your perfect blend.
Mediterranean Favourites
Explore Mediterranean flavours by pairing extra virgin olive oil with ingredients like feta cheese, olives, and sun-dried tomatoes. These combinations not only taste amazing but also pack a nutritional punch, making your salads more satisfying and healthy.
Grain Bowls
Incorporate extra virgin olive oilinto grain bowls for an extra layer of flavor. Drizzle it over quinoa, farro, or brown rice, and top with roasted vegetables, chickpeas, and a sprinkle of feta. It’s a wholesome, delicious meal in a bowl.
Hearty Stews
Stews with dense flavours benefit from a touch of extra virgin olive oil. Incorporate it into beef or vegetable stews for a richer taste. Add it towards the end of cooking to preserve its delicate flavours and health benefits.
Baking with extra virgin olive oil.
Moist and Flavourful Cakes
Yes, you can bake with extra virgin olive oil! Use it in place of butter or other oils in cake recipes to keep them moist and add a unique flavour. Olive oil cakes, particularly those made with citrus, are a delightful treat.
Savory Breads
Extra virgin olive oil is perfect for savoury baking. Use it in focaccia or herbed bread recipes for a tender crumb and rich flavour. The oil’s natural sweetness shines through, complementing the savoury herbs and salt.
Canola Oil and Extra Virgin Olive Oil Both Have a Range of Health Benefits
If you’re trying to decide between canola oil and extra virgin olive oil, it’s worth considering the different health benefits of each. Health-conscious consumers, home cooks, and nutrition enthusiasts alike are frequently faced with the dilemma of which oil to choose for their culinary adventures. Both canola and extra virgin olive oils boast a range of health benefits, but which one truly deserves a place in your kitchen? This blog post aims to unravel the pros and cons of extra virgin olive oil versus canola oil, helping you make informed decisions for your health and cooking needs.
Extra virgin olive oil is a good source of monounsaturated fats, which have been linked with reduced inflammation and a lower risk of heart disease. Canola oil, on the other hand, is a good source of omega-3 fatty acids, which are important for brain health. So which one is better for your health?
Ultimately, it depends on your individual needs and preferences. For example, if you’re looking to reduce inflammation, extra virgin olive oil may be a better choice. If you’re interested in boosting your daily intake of vitamins E and K, then canola oil may be a good option.
How To Choose Between Canola Oil and Olive Oil For Cooking
When it comes to cooking oils, there are a lot of choices on the market. Two of the most popular options are extra virgin olive oil and canola oil. So, which is the best oil for cooking?
Extra virgin olive oil is made from pure, cold-pressed olives. It has a slightly fruity flavor and a strong aroma. Premium, cold pressed single sourced extra virgin olive oils, like Morocco Gold, also have a high concentrations of polyphenols – a powerful antioxidant. Canola oil, on the other hand, is made from a hybrid plant that is part of the rapeseed family. It has a milder flavor and can often be less expensive than extra virgin olive oil.
Extra Virgin Olive Oil Is A Great Source of Monounsaturated Fat
One of the most touted benefits of extra virgin olive oil is its high content of monounsaturated fats. These healthy fats are known to reduce bad cholesterol levels, helping to maintain heart health. A study published in the New England Journal of Medicine found that a Mediterranean diet enriched with extra virgin olive oil significantly reduced the risk of cardiovascular events. It’s no wonder this oil is a favorite among health-conscious consumers.
Extra Virgin Olive Oil Is An Antioxidant Powerhouse
Extra virgin olive oil is packed with powerful antioxidants, such as polyphenols and vitamin E. These compounds help combat oxidative stress in the body, reducing inflammation and protecting cells from damage. Regular consumption of extra virgin olive oil has been linked to a lower risk of chronic diseases, including heart disease and certain cancers.
Cooking with Olive Oil Or Canola: The Pros and Cons
So, with so many benefits to choose from in both products, which oil is the best for cooking? The answer may depend on what you’re cooking. If you’re looking for a healthy option, extra virgin olive oil is the better choice. It’s lower in saturated fat than canola oil and contains antioxidants that can help to protect against heart disease and cancer. However, if you’re cooking at high temperatures, canola oil can have a higher smoke point than some extra virgin olive oil, so it won’t break down as easily when heated. Ultimately, the best oil for cooking depends on your personal preferences and what you’re making.
According to a great report from registered dietician Isabel Smith talking to WellandGood, Canola Oil is high in omega-6 fatty acids – which may not be as good as it sounds.
“The problem with canola oil is that it is extremely high in omega-6 polyunsaturated fats (PUFA). A diet high in these omega-6 fats will cause systemic inflammation in the body, which is an underlying commonality with all modern chronic diseases, including heart disease and diabetes,” she says. The key is to consume more omega-3 fatty acids than omega-6 fatty acids, so consuming too much canola oil can actually work against you, in terms of heart health.”
However, she also pointed out that canola oil is high in phytosterols, which helps absorb cholesterol in the body, therefore reducing overall cholesterol levels.
Extra Virgin Olive And Lowered Inflammation
When discussing the case for extra virgin olive oil, Smith had many positives to consider.
Olive oil is an anti-inflammatory oil, while canola oil is known to be pro-inflammatory,” Smith says. This is because, she explains, olive oil is high in antioxidants, which fights off free radicals in the body. “Olive oil contains strong antioxidants, mainly oleocanthal and oleic acid, which can help reduce inflammatory markers in the body like CRP (C-reactive protein),” she says.
The report from WellandGood also points out that olive oil is good for your heart and could help improve memory.
Olive oil is high in monounsaturated fats, which support heart health, and because its polyunsaturated fat content is quite low, it’s less controversial of a heart healthy oil than canola.
Canola Oil Versus Olive Oil: The Verdict
Buying The Best Olive Oil
According to Healthline, evoo is healthier than canola, as it provides many disease-fighting antioxidants and is good for your heart.
The report goes on to say that research links quality olive oil – especially extra virgin olive oil – to health benefits, including benefits to your heart. It is less refined and boasts more antioxidants than canola oil, which makes it a better choice.
When it comes to making a final decision on whether to cook with either oil, Smith’s verdict suggests that, although it may be worth stocking both in your kitchen, her chosen favourite is undoubtedly olive oil.
“I would advise choosing olive oil almost every time,” she says. “Canola oil has a high smoke point, which is why it’s often used when frying or cooking foods at high heat, but there are much better options, like avocado oil. Canola oil is also always the cheaper option, but spending the little bit of extra money on something like olive oil is always a recommendation of mine.”
The rise of both popular oils for culinary and other uses
Coconut oil has, over recent years, developed a cult-like following, with benefits ranging from body fat reduction to heart disease prevention. But where’s the science behind this and what’s it based on?
There is plenty of research to suggest that other plant-based oils have advantages over their animal-derived counterparts, particularly when it comes to heart health. While no specific type should be considered the overall best, olive oil seems to have the edge when it comes to its versatility as a kitchen staple.
Both olive oil and coconut oil are versatile and have numerous uses in cooking, health, beauty, and household applications.
Its uses in beauty and personal care are numerous, for example, olive oil can be used as a moisturiser to hydrate and soften skin when used as a body or facial oil. It conditions and strengthens hair, reducing frizziness and helping with split ends and can also gently cleanse and remove make up without irritating the skin.
Uses around the home include revitalising wood and stainless steel when used as a polish, lubricating squeaky door hinges and restoring moisture and shine to leather goods.
Elsewhere, coconut oil can be used to treat skin conditions such as eczema and dermatitis and is excellent when used as a moisturiser for general hydration and the treatment of dry patches.
It is known for nourishing and strengthening hair and often used as a deep conditioning treatment.
Along with the same household uses as olive oil, when mixed with essential oils, it can be used to create a natural insect repellent.
Both oils have unique properties that make them valuable for different applications and in different ways. Olive oil is often preferred for its cardiovascular benefits and rich flavour in culinary uses, while coconut oil is often favoured for its antimicrobial properties and wider versatility in beauty and personal care.
A summary of the health benefits of olive oil and coconut oil
Recent studies have shown that those consuming more than half a tablespoon of olive oil per day had a reduced risk of developing cardiovascular disease (CVD) compared to those using olive oil infrequently (less than once per month). Consuming more olive oil was also associated with a decreased likelihood of dying from CVD. Even slight increases in olive oil consumption, like replacing roughly a teaspoon of margarine or butter each day with a similar amount of olive oil, has health advantages.
Olives contain polyphenols – plant chemicals that may help reduce inflammation. Using virgin olive oil, which is extracted through mechanical rather than chemical means, is thought to offer higher levels of protective plant compounds than refined olive oils. Extra virgin olive oil (EVOO) is a product of the preferred, mechanical processing.
The polyphenols present in olives may also extend benefits to other areas of the body, like the brain. Along with other healthy dietary habits such as eating leafy greens, using olive oil when cooking has been associated with combating the decline in brain function that comes with age.
How does coconut oil compare?
Advocates of coconut oil highlight its content of medium-chain fatty acids, which are believed to offer distinct benefits due to their unique digestion process. These fats are purported to aid in weight loss and improve cholesterol levels, though such claims remain a topic of debate. Notably, lauric acid, the dominant fat in coconut oil, may behave differently than other medium-chain fats and might not provide the expected benefits.
In many traditional Asian diets, coconut oil plays a crucial role and is thought to contribute to better health outcomes, including reduced rates of heart disease and early mortality. These diets typically incorporate minimally processed coconut products, such as coconut flesh, which is also rich in nutrients like fibre. Additionally, the overall lifestyle in these Asian communities often includes higher consumption of fruits, vegetables, and fish, contributing to their generally healthier diet.
The different uses in cooking for olive oil and coconut oil
Olive oil is known as an absolute all-rounder when it comes to cooking and using in all types of dishes. Due to its high smoke point, it is ideal for sautéing, frying and baking.
Commonly used as a base for vinaigrettes and salad dressings, it also adds flavour as a marinade for meat, fish and vegetables, or can be used to drizzle over dishes to finish them off.
Rich in monounsaturated fats and antioxidants, it supports cardiovascular health and is also a useful anti-inflammatory as it contains oleocanthal.
Olive oil has satiating properties which helps with weight loss and maintenance and also promotes healthy digestion and constipation relief.
In the kitchen, coconut oil has similar versatilities due to its high smoke point and can also be used as a dairy-free alternative for butter and margarine. It adds a smooth and creamy texture and taste to smoothies and can be drizzled over sweet treats like popcorn for an added layer of flavour.
It’s antibacterial properties, due to its lauric acid content, are an added bonus and it can also offer an energy boost as it contains medium-chain triglycerides (MCTs) which provide a quick energy source.
There is not as much research to support it helping with weight loss as the studies carried out with olive oil, but its metabolism boosting properties make this a reasonable assumption.
Types of coconut and olive oils
Different types of olive and coconut oils can have different chemical compositions and health effects.
Both oils are available in refined or unrefined forms. This refers to how much the oils have been industrially processed and changed from their natural states.
Here are the common types:
Cold pressed and virgin oils
Virgin oils are unrefined oils obtained from fresh coconut kernel or olive fruits. The gold standard for unrefined oils is extra virgin oil made by mechanical extraction only, where the meat from the fresh coconut or the whole olive fruit is pressed to extract their oils, known as ‘cold pressed’.
This type of extraction means that the oils were not processed using chemical solvents or exposed to high temperatures — techniques frequently used in the making of refined oils.
Virgin and extra virgin oils retain the most flavour, aroma, and chemical and therapeutic properties of the coconut and olives.
Refined oils
Refined coconut oil is made from the dried coconut — also called copra — by crushing and pressing the dried meat of the coconut to extract the oils.
Manufacturers purify the copra by heating it to high temperatures and utilising additives.
Likewise, refined olive oil undergoes additional processing and exposure to high heat that reduces the natural flavours, aromas, and levels of health-promoting compounds in the final olive oil product. As a result of this greater processing, refined oils are more tolerant to high temperatures and may be better choices for deep-frying.
Other types
Pure or regular coconut and olive oils are a combination of virgin and refined oils, offering some benefits of virgin oils, such as flavour, aroma, and nutrients, along with the temperature-tolerant properties of the refined oils.
Pomace olive oil is another, albeit cheaper, type of olive oil made from the leftover pulp of the olives after the virgin oils have been extracted.
Pomace oil has the lowest concentration of organic compounds of all olive oil products and continues to be investigated in scientific research for its potential health benefits.
Why Choose 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 ultra-violet 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 its high level of polyphenols that give Morocco Gold its 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.
Have we helped you pick the best olive oil for you? So, what is the best olive oil for you? It depends on your needs and preferences. If you’re looking for a versatile oil that can be used in both cooking and salads, an all-purpose olive oil would be a good choice. If you want an oil with a milder flavour that’s great for dipping bread or using in dressings, then go with an extra virgin olive oil. No matter which type of olive oil you choose, you can enjoy the many health benefits they offer.
