The Health Benefits of Extra Virgin Olive Oil

EVOO is a nutritional powerhouse and is predominantly composed of oleic acid, a monounsaturated fat that accounts for about over 70% of its total oil content. Monounsaturated fats are known for their heart-healthy properties, helping to reduce bad cholesterol levels (LDL) while maintaining or even increasing good cholesterol levels (HDL). This balance is crucial for preventing cardiovascular diseases, making EVOO a heart-friendly dietary fat.

Antioxidants and oxidative stress are critical concepts in understanding how our bodies maintain health and how they can be affected by diet and environmental factors. Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to counteract their harmful effects with antioxidants.

Chronic inflammation is at the root of many diseases, including heart disease, cancer, metabolic syndrome, diabetes and arthritis. EVOO is rich in oleocanthal, a compound that has been shown to have anti-inflammatory effects similar to those of ibuprofen. Incorporating EVOO into your diet can help reduce inflammation and mitigate the risks associated with chronic inflammatory conditions.

Numerous studies have shown that EVOO can significantly improve heart health. It helps reduce blood pressure, improves endothelial function (the lining of the blood vessels), and prevents blood clotting. The Mediterranean diet, which is high in EVOO, has been linked to a reduced risk of heart disease and stroke. The PREDIMED study, a major clinical trial, demonstrated that a diet supplemented with EVOO significantly reduced the incidence of major cardiovascular events.

Cancer remains one of the leading causes of mortality in developed nations, and its prevalence is on the rise. Increasingly, scientific research acknowledges a strong correlation between diet and the development of numerous malignant tumors. Among the primary risk factors in cancer formation is oxidative stress at the cellular level; the more vulnerable a cell is to oxidative damage, the higher the likelihood of cancer development.

Stroke, caused by a disturbance in blood flow to the brain, is a leading cause of death and disability. The antioxidants and healthy fats in EVOO help improve blood vessel function and reduce inflammation, which can lower the risk of stroke.

EVOO is beneficial for brain health and may help protect against cognitive decline and neurodegenerative diseases such as Alzheimer’s. The antioxidants in EVOO help combat oxidative stress and inflammation in the brain, and some studies suggest that EVOO may improve cognitive function and memory. Oleocanthal, specifically, has been shown to help clear beta-amyloid plaques, which are associated with Alzheimer’s disease.

While olive oil is high in calories, it can still be part of a weight management plan. The healthy fats in EVOO can promote satiety, reducing the likelihood of overeating. Additionally, the metabolic benefits of EVOO can help regulate blood sugar levels and reduce insulin resistance, making it a valuable addition to a weight loss or weight management diet.

The antioxidants and healthy fats in EVOO are not only good for internal health but also for your skin. EVOO can help protect the skin from oxidative damage and premature aging. Its anti-inflammatory properties can also help with skin conditions like acne, psoriasis, and eczema. Applying EVOO topically can provide moisturizing benefits and improve skin elasticity and smoothness.

EVOO has been shown to have beneficial effects on the digestive system. It can help protect against ulcers and gastritis by reducing inflammation and promoting the production of bile, which is essential for digestion. EVOO also has a mild laxative effect, which can help prevent constipation and improve overall gut health.

EVOO plays a crucial role in fetal development during pregnancy, with deficiencies potentially impacting the baby’s growth adversely. Studies show that babies whose mothers consumed olive oil during pregnancy exhibit better post-natal development in height, weight, behaviour and psychomotor reflexes. The type and amount of food consumed during pregnancy significantly influence maternal metabolic adaptations and the functional relationship with the fetus.