If you’re looking for a simple way to boost your overall health, look no further than extra virgin olive oil (EVOO). This liquid gold has been a staple in Mediterranean diets for centuries. Packed with powerful antioxidants, healthy fats, and anti-inflammatory compounds, EVOO offers a wide range of impressive health benefits. This article will discuss 15 Incredible Health Benefits of Extra Virgin Olive Oil…Click Here To Continue Reading>> …Click Here To Continue Reading>>
What is Extra Virgin Olive Oil?
Extra virgin olive oil is a type of olive oil that is extracted from olives using mechanical methods, without the use of heat or chemicals. It is considered the highest quality olive oil, as it retains the most nutrients and has the best flavor.
To be classified as extra virgin, the oil must meet strict standards, including:
Being produced entirely by mechanical means, without the use of solvents or excessive heat
Having an acidity level of less than 0.8%
Possessing superior taste and aroma
EVOO is rich in monounsaturated fats, particularly oleic acid, which has been linked to numerous health benefits. It also contains high levels of antioxidants, such as polyphenols and vitamin E.
Health Benefits of Extra Virgin Olive Oil
15 Incredible Health Benefits of Extra Virgin Olive Oil
1. Fights Inflammation
Chronic inflammation is a silent killer, contributing to a host of health issues like heart disease, cancer, and autoimmune disorders. However, the potent antioxidants in EVOO, particularly oleocanthal, have been shown to fight inflammation as effectively as ibuprofen.
A study published in the journal Nature found that oleocanthal, a phenolic compound found in EVOO, has similar anti-inflammatory properties to ibuprofen. The researchers discovered that oleocanthal inhibits the production of pro-inflammatory enzymes COX-1 and COX-2. These are the same enzymes targeted by ibuprofen.
2. Protects Your Heart
The heart-healthy monounsaturated fats in EVOO can help lower bad cholesterol, raise good cholesterol, and reduce the risk of heart disease and stroke. Plus, the polyphenols in EVOO protect LDL cholesterol from oxidation, further supporting cardiovascular health.
A meta-analysis of cohort studies published in the European Journal of Nutrition found that a higher intake of olive oil was associated with a reduced risk of cardiovascular events and mortality. The study concluded that “olive oil consumption was inversely associated with cardiovascular events and mortality in cohort studies”.
3. May Lower Cancer Risk
The antioxidants in EVOO, especially oleocanthal, may help protect against certain types of cancer by reducing oxidative damage caused by free radicals. While it’s not a magic bullet, incorporating EVOO into a healthy diet is a smart move for cancer prevention.
A study published in the journal Molecular Nutrition & Food Research found that the phenolic compounds in EVOO, particularly oleocanthal, have potent anti-cancer properties. The researchers discovered that oleocanthal can selectively kill cancer cells while leaving healthy cells unharmed.
4. Supports Brain Function
The brain-nourishing nutrients in EVOO, like vitamin E and polyphenols, can help keep your mind sharp as you age. Some studies even suggest that EVOO may help protect against Alzheimer’s disease and other forms of cognitive decline.
A study published in the journal JAMA Internal Medicine found that a Mediterranean diet supplemented with EVOO improved cognitive function in older adults.
The researchers concluded that “in an older population, a Mediterranean diet supplemented with olive oil or nuts is associated with the improved cognitive function”.
Extra Virgin Olive Oil for Weight Loss
5. Promotes Weight Loss
Despite being high in calories, EVOO may actually help you lose weight when used in place of less healthy fats. The monounsaturated fats in EVOO help you feel full and satisfied, reducing overall calorie intake.
A study published in the journal Lancet Diabetes & Endocrinology found that a Mediterranean diet supplemented with EVOO led to greater weight loss compared to a low-fat diet.
The researchers concluded that “a high-vegetable-fat Mediterranean diet leads to a greater weight loss than a low-fat diet in overweight adults”.
6. Boosts Digestive Health
EVOO can help lubricate the digestive tract and reduce gastric acid production, easing symptoms of heartburn and acid reflux. Plus, the polyphenols in EVOO may foster the growth of beneficial gut bacteria.
A study published in the journal Nutrients found that the polyphenols in EVOO can modulate the gut microbiota, promoting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus.
The researchers concluded that “the consumption of EVOO rich in phenolic compounds may be a useful dietary approach to restore the gut microbiota balance”.
7. Stabilizes Blood Sugar
Studies show that EVOO can help reduce the glycemic response to high-carb foods, making it a valuable tool for managing type 1 and type 2 diabetes. The healthy fats in EVOO slow down the absorption of glucose into the bloodstream.
A study published in the journal Diabetes Care found that a Mediterranean diet supplemented with EVOO improved glycemic control in individuals with type 2 diabetes.
The researchers concluded that “a Mediterranean diet enriched with olive oil may be a useful tool for the management of type 2 diabetes”.
8. Enhances Skin Health
The antioxidants in EVOO can help protect your skin from sun damage, signs of aging, and even skin cancer. Applied topically, EVOO can also moisturize and nourish dry, irritated skin.
A study published in the journal PLOS ONE found that the phenolic compounds in EVOO can protect the skin from UV-induced damage. The researchers concluded that “phenolic compounds from EVOO are effective in attenuating UVB-induced oxidative damage in human keratinocytes”.
9. Strengthens Bones
Fascinating research reveals that women with the highest intake of EVOO have increased bone density compared to those with lower intake. The anti-inflammatory polyphenols in EVOO may help prevent bone breakdown and stimulate bone formation. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>
A study published in the journal Osteoporosis International found that a Mediterranean diet supplemented with EVOO improved bone mineral density in elderly individuals. The researchers concluded that “a Mediterranean diet enriched with olive oil may be a useful tool for the prevention of osteoporosis”.
10. Alleviates Pain and Inflammation
If you suffer from arthritis or another inflammatory condition, the monounsaturated fats in EVOO can help reduce pain and inflammation. EVOO has been shown to lower levels of inflammatory markers like C-reactive protein.
A study published in the journal Rheumatology found that a Mediterranean diet supplemented with EVOO reduced pain and improved physical function in individuals with rheumatoid arthritis.
The researchers concluded that “a Mediterranean diet supplemented with olive oil may be a useful adjunct therapy for rheumatoid arthritis”.
11. Supports Immune Function
The powerful antioxidants in EVOO, like vitamin E and polyphenols, can help bolster your immune system, keeping your body’s natural defenses strong. A robust immune system is key for fending off illness and disease.
A study published in the journal Nutrition & Metabolism found that the phenolic compounds in EVOO can enhance immune function by increasing the production of antibodies and the activity of natural killer cells.
The researchers concluded that “phenolic compounds from EVOO may be useful for the prevention and treatment of immune-mediated diseases”.
12. May Extend Lifespan
With its impressive array of health benefits, it’s no wonder that high EVOO consumption is associated with a lower risk of death from chronic diseases.
One study found that people who consumed the most EVOO were 19% less likely to die from heart disease and 17% less likely to die from cancer over 28 years.
A study published in the journal JAMA Internal Medicine found that a higher intake of EVOO was associated with a lower risk of all-cause mortality.
13. Versatile and Delicious
Not only is EVOO incredibly healthy, but it’s also delicious and versatile. Use it as a cooking oil, salad dressing, or finishing drizzle to add depth and flavor to any dish. Its robust, fruity taste elevates everything from roasted vegetables to grilled meats.
EVOO is a key component of the Mediterranean diet, which has been consistently ranked as one of the healthiest diets in the world.
14. Rich in Antioxidants
EVOO is loaded with over 20 types of antioxidants, including polyphenols, vitamin E, and oleocanthal. These tiny but mighty compounds help protect your cells from oxidative stress and damage caused by free radicals, which can lead to premature aging and chronic disease.
A study published in the journal Nutrients found that the phenolic compounds in EVOO have potent antioxidant properties. The researchers concluded that “the phenolic compounds present in EVOO are powerful antioxidants that may contribute to the health benefits associated with the Mediterranean diet”.
15. Helps Manage Blood Pressure
The polyphenol oleuropein in EVOO has been shown to help lower blood pressure. Combined with the heart-healthy monounsaturated fats, this makes EVOO a powerful ally in the fight against hypertension.
A study published in the journal Clinical Nutrition found that a Mediterranean diet supplemented with EVOO reduced blood pressure in individuals with hypertension. The researchers concluded that “a Mediterranean diet enriched with olive oil may be an effective strategy for the prevention and treatment of hypertension”.
Extra Virgin Olive Oil
Potential Side Effects and Precautions
While EVOO is generally safe and well-tolerated, there are a few potential side effects and precautions to keep in mind:
Digestive issues: Consuming large amounts of EVOO may cause digestive discomfort, such as diarrhea or stomach pain, in some individuals.
Allergic reactions: Olive oil allergies are rare but can occur. Symptoms may include itching, swelling, and difficulty breathing. If you experience any of these symptoms after consuming EVOO, seek medical attention immediately.
Medication interactions: EVOO may interact with certain medications, such as blood thinners. If you are taking any medications, consult with your healthcare provider before adding EVOO to your diet.
Calorie content: While EVOO is a healthy fat, it is still high in calories. Consuming too much can lead to weight gain if not balanced with a healthy diet and regular physical activity.
How to Choose Extra Virgin Olive Oil?
With so many options available, choosing a high-quality EVOO can be overwhelming. Here are some tips to help you select the best EVOO for your needs:
Look for a harvest date: The fresher the oil, the better the flavor and health benefits. Choose an EVOO with a harvest date within the past year.
Check the origin: Opt for EVOO from a single country or region, such as Italy, Spain, or California. This ensures a consistent flavor profile and quality.
Choose dark bottles: Light can cause EVOO to deteriorate, so choose oils packaged in dark glass or tin containers.
Avoid clear bottles: Clear bottles allow light to penetrate, which can cause the oil to go rancid more quickly.
Read the label: Look for terms like “extra virgin,” “first cold press,” and “unfiltered.” Avoid oils labeled as “light” or “pure,” as these are often lower quality.
Taste before you buy: If possible, taste the oil before purchasing to ensure it meets your flavor preferences. High-quality EVOO should have a fruity, peppery, or slightly bitter taste.
FAQs
1. What’s the difference between extra virgin olive oil and regular olive oil?
Extra virgin olive oil is the highest quality olive oil available. It is made from pure, cold-pressed olives, whereas regular olive oil is a blend of cold-pressed and processed oils.
EVOO has a superior taste and aroma and contains higher levels of antioxidants and bioactive compounds compared to regular olive oil.
2. How should I store extra virgin olive oil?
To maintain the quality and freshness of your EVOO, store it in a cool, dark place away from heat and light. Avoid storing it near the stove or in direct sunlight. It’s best to consume EVOO within 3-6 months of opening the bottle for optimal flavor and health benefits.
3. Can I cook with extra virgin olive oil?
Yes, you can cook with EVOO! Contrary to popular belief, EVOO is stable at high temperatures and is suitable for cooking. Cooking with EVOO can increase the bioavailability of its beneficial compounds. However, for maximum health benefits, it’s best to use EVOO for low to medium-heat cooking or as a finishing oil.
4. How much extra virgin olive oil should I consume daily?
The European Food Safety Authority (EFSA) recommends consuming about 20g (about 2 tablespoons) of EVOO daily to reap its health benefits. However, it’s important to keep in mind that EVOO is still fat and should be consumed in moderation as part of a balanced diet.
5. Can extra virgin olive oil go bad?
Yes, like any other oil, EVOO can go rancid over time. Signs of rancidity include a bitter or off-taste, a musty aroma, and a color change. To prevent your EVOO from going bad, store it properly and consume it within 3-6 months of opening the bottle.
Are you tired of dealing with skin imperfections like wrinkles, blemishes, melasma, moles, and warts? Look no further! We have a natural and effective solution for you – banana peels combined with baking soda.
Why Banana Peels and Baking Soda?
Banana Peels: These peels are not just food waste! They are actually packed with antioxidants, vitamins, and minerals that can nourish and revitalize your skin.
Scrape the inner white part of the banana peel with a spoon and collect about 2 tablespoons of the material.
In a small bowl, mix the banana peel paste with the baking soda until a smooth paste forms.
Application
Thoroughly clean and dry the area of skin where you intend to apply the mixture.
Apply the paste directly to the areas affected by wrinkles, blemishes, melasma, moles, or warts.
Leave the mixture on for about 15-20 minutes.
Rinse Off
Wash off the paste with lukewarm water. Be gentle to your skin while washing to avoid any irritation.
Moisturize
After drying your skin, apply a gentle moisturizer to keep your skin hydrated and protected.
Tips for Best Results
Frequency of Use: To see significant improvements, use this treatment two to three times a week. Consistent application is key!
Patch Test: Before applying the mixture broadly, always perform a patch test on a small area of skin, especially if you have sensitive skin.
Sun Protection: Protect your skin from the sun, especially after using this treatment, as the skin may be more sensitive to UV rays.
Precautions
If you have moles or warts, it’s important to have them checked by a healthcare provider before trying any home treatments.
Baking soda can be drying and may irritate sensitive skin. If you experience any redness, itching, or discomfort, discontinue use and consult with a dermatologist.
Hot water, sea salt, chamomile, and apple cider vinegar can be used as a home remedy to relieve cramps, arthritis, tingling, osteoarthritis, pain, and inflammation. Each ingredient has special qualities that help to alleviate discomfort and promote relaxation. Here’s how these ingredients operate together and how to use them efficiently.
2. Sea Salt: Contains minerals such as magnesium and potassium, which can help reduce edema and relax muscular contractions.
3. Chamomile: Chamomile is known for its anti-inflammatory effects, which can help alleviate pain and inflammation. It’s also a natural relaxant that can reduce muscle spasms and improve sleep.
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4. Apple Cider Vinegar (ACV): Known for its anti-inflammatory effects, ACV can help relieve joint pain and stiffness by dissolving acidic crystals in the joints and promoting mineral absorption.
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How to Prepare the Remedy
Here’s a simple recipe for making a soothing bath using these materials, which can be especially useful for soaking affected areas such as the hands, feet, or even the entire body if general pain treatment is required.
Ingredients
2 cups of Epsom salt or sea salt
1 cup of apple cider vinegar.
A handful of chamomile flowers (or 3–4 chamomile tea bags)
A tub full of hot water
Instructions
1. Prepare the Bath:
Fill your bathtub with hot water that is at a suitable temperature for soaking without producing burns or discomfort.
2. Add the Ingredients:
Dissolve the Epsom salt or sea salt in the bathtub.
Allow the chamomile flowers or tea bags to soak in the bath water for about 10 minutes before entering (you can do this while the tub fills).
3. Soak:
Soak in the bath for at least 20 to 30 minutes. Allow the combination to relax your muscles and joints. Instead of soaking the entire bathtub, you can use a basin to soak only the localized areas, such as your hands or feet.
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4. Rinse Off:
After soaking, rinse with fresh water if necessary, especially if the vinegar scent is strong or your skin is sensitive to extended salt exposure.
5. Repeat:
Repeat this bath 2-3 times each week to relieve pain and reduce inflammation.
Precautions
Always check the temperature of the bath to avoid burns.
Individuals with sensitive skin should test their skin’s reaction to apple cider vinegar in a tiny area before fully soaking in it.
People with chronic health conditions or who are pregnant should consult a doctor before beginning any new treatment plan.
Conclusion
This cure addresses a variety of muscular and joint pain complaints by combining the natural medicinal elements of hot water, sea salt, chamomile, and apple cider vinegar. It’s a natural, cost-effective, and calming way to alleviate pain from illnesses such as arthritis and osteoarthritis.
Cockroaches are among the most despised household pests, and with good cause. While chemical remedies such as insecticides provide a quick remedy, they frequently pose health hazards to humans and pets, as well as significant environmental damage. If you’re tired of using chemical sprays to keep pests at bay, it’s time to look into safer, natural options.
Essential oils such as peppermint, eucalyptus, and tea tree oil are proven to repel cockroaches. Combine a few drops of your preferred oil with water and spray it in areas where cockroaches are likely to hide, such as under sinks, along baseboards, and around garbage cans.
Bay Leaves
Bay leaves are a simple and effective treatment. Cockroaches loathe the fragrance of bay leaves, thus they are an effective natural deterrent. Crush a few leaves and arrange them in corners, cabinets, or near entryways. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>
Diatomaceous Earth (food grade)
Diatomaceous earth is a natural powder derived from fossilized algae. When cockroaches come into touch with it, the powder destroys their exoskeleton, causing dehydration and death. Sprinkle a small layer in areas where you suspect cockroach activity, taking care not to inhale the fine particles.
Citrus peels
Cockroaches detest the aroma of citrus. Place leftover lemon, lime, or orange peels in areas prone to cockroach activity. Alternatively, clean surfaces with a citrus-infused water solution.
Baking Soda and Sugar Trap
This DIY trap is a simple and effective technique to get rid of cockroaches. Combine equal parts baking soda and sugar, and distribute small amounts in shallow containers near cockroach hotspots. The sugar attracts the cockroaches, while the baking soda interacts with their stomach acid, resulting in their death.
