Health Benefits of Extra Virgin Olive Oil
HEALTH BENEFITS RELATED TO EVOO
2 min read
Extra Virgin Olive Oil (EVOO) is renowned for its numerous health benefits, making it a staple in many healthy diets, particularly the Mediterranean diet. Here are some of the key health benefits associated with the consumption of extra virgin olive oil:
1. Heart Health:
Monounsaturated Fats: EVOO is rich in monounsaturated fats, particularly oleic acid. These fats are considered heart-healthy and may help improve cholesterol levels by increasing high-density lipoprotein (HDL) cholesterol and reducing low-density lipoprotein (LDL) cholesterol.
2. Antioxidant Properties:
Polyphenols: Extra virgin olive oil contains powerful antioxidants, including polyphenols, which have anti-inflammatory and antioxidant effects. These compounds may help protect the body's cells from oxidative stress and inflammation.
3. Anti-Inflammatory Effects:
Oleocanthal: EVOO contains oleocanthal, a natural compound with anti-inflammatory properties. This can contribute to reducing inflammation in the body, which is linked to various chronic diseases.
4. Blood Pressure Regulation:
Regular consumption of EVOO has been associated with lower blood pressure. The monounsaturated fats and antioxidants in olive oil may contribute to improved blood vessel function and regulation of blood pressure.
5. Cancer Prevention:
Some studies suggest that the antioxidants in extra virgin olive oil may have protective effects against certain types of cancer, particularly breast and colorectal cancers. However, more research is needed to establish clear causal relationships.
6. Brain Health:
The monounsaturated fats and antioxidants in EVOO may support cognitive function and may have a protective role against age-related cognitive decline and neurodegenerative diseases, such as Alzheimer's.
7. Weight Management:
Including moderate amounts of extra virgin olive oil in a balanced diet may contribute to weight management. The monounsaturated fats can enhance satiety, potentially reducing overall calorie intake.
8. Improved Digestive Health:
EVOO has been associated with improved digestive health. It may help in the prevention of certain gastrointestinal conditions and contribute to a healthy gut microbiota.
9. Nutrient Absorption:
The healthy fats in EVOO may enhance the absorption of fat-soluble vitamins (A, D, E, K) and other nutrients, promoting overall nutrient bioavailability.
10. Skin Health:
EVOO is rich in vitamin E and other antioxidants that can benefit skin health. It may contribute to a healthy complexion and protect the skin from oxidative damage.
It's important to note that while extra virgin olive oil offers numerous health benefits, moderation is key. The recommended daily intake is generally one to two tablespoons, and it should be part of a well-balanced diet that includes a variety of nutrient-rich foods. As with any dietary changes, individuals with specific health conditions or concerns should consult with a healthcare professional or a registered dietitian for personalised advice.