Olive Oil: The Liquid Gold Full of Health Benefits
Often dubbed the "liquid gold" of the Mediterranean diet, today, we’re going deep on olive oil. Packed with health benefits, this versatile oil has been the subject of numerous studies showcasing its positive impact on our well-being. Let's get into the latest research on olive oil and why it appears to be so good for us.
The best kind of oil?
In particular, extra-virgin olive oil (EVOO), long revered for its flavour, has now been recognized as a powerhouse of health benefits… With anti-inflammatory properties, antioxidants, and even anti-neurodegenerative effects. EVOO has been called superior due to how it’s harvested and processed: By mechanical means only, and without the use of chemicals or excessive heat. This intricate method ensures that EVOO retains its natural Flavors, vitamins, and minerals. EVOO’s many health benefits…The Mediterranean diet, celebrated for promoting heart health and longevity, sees olive oil as a key component… And no wonder, with its many research-backed health benefits!
Here's a quick overview:
The Heart-Healthy Hero
One of the most celebrated benefits of olive oil is its contribution to heart health. Rich in monounsaturated fats, particularly oleic acid, olive oil helps reduce inflammation and lower bad cholesterol (LDL) levels. This, in turn, decreases the risk of heart disease and stroke.
Antioxidant Powerhouse
Olive oil is loaded with antioxidants, such as vitamin E and polyphenols, which combat oxidative stress and reduce inflammation throughout the body. These antioxidants play a crucial role in protecting cells from damage, potentially lowering the risk of chronic diseases like cancer and neurodegenerative conditions.
Boosting Brain Health
Emerging research suggests that olive oil may also support brain health. Its high antioxidant content helps protect the brain from oxidative damage, which is linked to cognitive decline and diseases like Alzheimer's. The phenolic compounds in olive oil may help improve memory and cognitive function, making it a brain-boosting addition to your diet.
Supporting Weight Management
Contrary to the belief that all fats contribute to weight gain, the healthy fats in olive oil can actually aid in weight management. The monounsaturated fats in olive oil can increase feelings of fullness and reduce overall calorie intake… And has been linked to a lower risk of developing type 2 diabetes.
Clearly, EVOO offers us a ton of benefits. But you’ve got to watch out for…Fake EVOO. Due to high demand, adulterated versions often make their way into stores, misleading consumers and making it harder to confirm authenticity based on taste and smell alone. These impure bottles can be cut with cheaper oils like soybean oil… And in some cases, you might find a totally fake product that combines vegetable oil with dyes and artificial flavourings.
With that in mind, here’s a quick guide to buying real, quality EVOO.
Harvest Date: Fresh is best. Look for bottles with a harvest date printed on it, and aim for sometime within the last 18 months to ensure freshness and quality.
Bottle Inspection: Choose oils in dark glass bottles or tinned containers to protect against light and oxygen. A tight seal is crucial.
Label Wisdom: Opt for "Extra Virgin" for the highest quality oil, indicating no heat extraction and adherence to acidity and taste standards.
Certifications Matter: Look for seals from reputable organizations (e.g., COOC, NAOOA, PDO) certifying the oil's quality.
Origin Is Key: High-quality EVOO often lists its specific place of origin. Single source or region oils are typically superior.
Avoid Misleading Terms: Beware of terms like 'pure' and 'light,' which suggest the oil has been refined and may lack natural qualities.
In conclusion…
With benefits ranging from:
• Heart-protective properties
• Antioxidant richness
• Brain health support
• Weight management benefits
• Skin-enhancing qualities
There’s no denying that olive oil (and EVOO in particular) deserves its super-food status.
So, if it’s not already… Consider adding EVOO to your diet to harness its many benefits!