Why Olive Oil is Healthy: 4 Key Health Impacts

The basis of a recognized healthy diet is The Mediterranean diet is rich in fruits and vegetables. But one ingredient that often doesn’t get all the attention it deserves is extra virgin olive oil. This type of oil is not only a kitchen staple due to its richness and flavor, but also It is considered a powerful natural medicine..

Extra virgin olive oil is obtained directly from the fruit of the olive tree using mechanical means. Selina Wang, a food scientist at the University of California, Davis, and former director of research at the school’s olive center, emphasizes the importance of the sensory quality standards that the oil must meet, such as no evidence of musty or rancid odor or taste. that useful compounds have been decomposed.

Phenols present in extra virgin olive oil, such as secaridoids and their natural derivatives – oleocanthal, oleacein, oleuropein aglycone and others – are antioxidants that can protect body cells from harmful molecules.

In addition, they have antimicrobial propertieswhich makes them even more valuable for health.

Mary Flynn, nutrition researcher and founder of the Olive Oil Health Initiative at Brown University, emphasizes that the nutrients found in extra virgin olive oil have beneficial effects on many diseases, including heart disease and diabetes. According to Flynn, “There is no food or medicine that can do what olive oil does.”

1. Heart diseases: A ten-year study of more than 12,000 people in Spain found that the risk of death from cardiovascular disease was half that of those who consumed one and a half tablespoons of extra virgin olive oil daily.
2. Mammary cancer: In a study in which 4,000 women in Spain were randomly assigned to a Mediterranean diet enriched with extra virgin olive oil, those who consumed the oil reported the lowest rates of breast cancer over the five-year study period.
3. Diabetes: Several randomized clinical trials have confirmed the oil’s ability to lower blood glucose levels, attributing this effect to reduced damage to pancreatic cells that produce insulin.
4. Cognitive impairment: Studies in mice and a small clinical trial in people with mild cognitive impairment have linked consumption of extra virgin olive oil to the resolution of some amyloid plaques and improved cognitive function.

Olive oil is an important staple in the Mediterranean diet not only because of its nutritional profile, but also because of its extensive health benefits supported by scientific research. His ability to fight

illnesses and the improved quality of life makes it real liquid gold in healthy cooking.

The history of olive oil is as old as civilization itself in many Mediterranean regions. Traditionally, oils were extracted using hot water applied after the fruit had been picked and crushed, a process that unfortunately damaged some of the beneficial phenols in the oil.

However, modernization of extraction methods has led to the emergence of a method that better preserves these compounds. In the modern era, the use of centrifuges at room temperature and without chemical solvents allows the production of extra virgin olive oil that retains all its beneficial and organoleptic properties.

Besides olive oil, there are many oils that are part of healthy cuisines around the world and also provide significant health benefits:

• Source: Native to Central America, but now cultivated in many countries, including the USA and New Zealand.
• Use: It has a high smoke point, making it ideal for cooking at high temperatures, although it can also be used in salads and dressings.
• Advantages: Although it has less vitamin E than olive oil, it is rich in other antioxidants and may promote cardiovascular health.

• Source: Widely used in East Asia and South India.
• Options: Neutral forms are available for cooking at high temperatures and roasting for more intense flavor.
• Advantages:
  It contains sesamol compounds, which have antioxidant and anti-inflammatory effects and may help improve heart health.

• Source: Common in the cuisines of Southeast Asia, West Africa and the southern United States.
• Characteristics: With high vitamin E content and high smoke point, suitable for frying and cooking at high temperatures.
• Advantages: The unsaturated fat content makes it healthy for the heart.

These oils not only enrich local cuisines with their unique flavor profiles and culinary properties, but also contribute to healthier diets around the world.

Like extra virgin olive oil, they are valued not only for their gastronomic qualities, but also for their health benefits. This diversity of oils reflects the global aspect of healthy eating, with different cultures offering different extraction and consumption methods that benefit overall well-being.