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Health Benefits of EVOO
First, what is EVOO?
EVOO, or extra virgin olive oil, is considered a healthy cooking alternative to traditional vegetable oil. Olive oil is the oil extracted from olives, and extra virgin olive oil is the least processed variant. It has a lighter color, a more neutral flavor, and is much healthier. But is extra virgin olive oil good for you and is it as healthy as it is claimed to be? Let’s discuss the olive oil nutrition facts!
10 Health Benefits of Extra Virgin Olive Oil (EVOO)
1.) It Promotes Cardiovascular Health
Cardiovascular diseases are the leading cause of premature death globally. Research shows that individuals who adopt a Mediterranean diet, which is rich in extra virgin olive oil, are less likely to suffer from cardiovascular disorders, including myocardial infarction and stroke.
This is because of the constituents that form olive oil. Olive oil contains monounsaturated fats, antioxidant phenols, and other micronutrients that can promote cardiovascular health by improving oxidative stress, inflammation, blood pressure, and lipid/carbohydrate metabolism.
A recent study documented over 9000 cases of cardiovascular diseases and uncovered that with adjustments in their diet for higher olive oil intake, they were able to reduce the risk of cardiovascular disease by 14% and further reduce the risk of coronary heart disease by 18%. The health benefits of EVOO don’t stop here though.
2.) EVOO Is Full of Antioxidants
A higher intake of antioxidant-rich foods is associated with a lower risk of chronic oxidative stress-related diseases, including cardiovascular diseases and cancers. Antioxidants further offer many anti-aging and anti-inflammatory benefits.
Extra virgin olive oil is full of such antioxidants. Primarily, it constitutes phenol alcohols and acids, secoiridoids, lignans, and flavones, which provide several health benefits of EVOO. These polyphenols and natural antioxidants also help preserve the olive oil, so it has a longer shelf life.
3.) Helps Combat the Onset of Neurodegenerative Diseases
Research has linked the use of a diet rich in olive oil to a reduced incidence of neurodegenerative diseases, primarily because of Hydroxytyrosol, one of the active compounds present in olive oil.
Research by the Harvard T.H. Chan School of Public Health also uncovered that individuals who consumed over 7 grams of olive oil a day had a 19% lower risk of cardiovascular diseases and a 29% lowered risk of neurodegenerative diseases compared to those who rarely consumed olive oil. There has also been conclusive research claiming that the consumption of EVOO may help prevent late-onset Alzheimer’s disease and is one of the many health benefits of EVOO.
4.) EVOOs Help Prevent and Manage Type 2 Diabetes
The consumption of olive oil may also help manage and prevent the onset of type 2 diabetes. Research shows that adopting a diet rich in extra virgin olive oil may help reduce plasma glucose and glycated hemoglobin HbA1c. Other extra virgin olive oil benefits include weight reduction, improvements in your lipid profile, and a decrease in low-density lipoproteins, all of which help maintain your blood glucose levels.
A similar study reported that subjects who consume a diet with EVOO show a significantly lower blood glucose level and higher insulin than those without EVOO.
5.) EVOOs Combat Pain and Inflammation
Among the many health benefits of olive oil (extra virgin), pain relief may seem like a surprising one, but it is now scientifically proven! According to one published research, olive oil acts as a natural painkiller and carries significant analgesic, anti-inflammatory and anticancer properties. Perhaps this is why EVOO oil was used as a remedy for diseases in folk medicine.
More on the anti-inflammatory attributes of olive oil, there is enough evidence to prove that extra virgin olive oil acts as an anti-inflammatory agent. The same study cited shows that consuming extra virgin olive oil may help reduce the inflammatory effects of atherosclerosis.
6.) EVOOs Build Healthy Bones
Adopting a diet rich in extra virgin olive oil helps promote bone health due to the polyphenols and vitamin D3. The study further shows that using extra virgin olive oil with vitamin D3 can help counteract bone loss due to osteoporosis or estrogen deprivation.
A similar study also published evidence that the use of EVOO can help combat osteoporosis and weakened bones that would otherwise lead to an increased chance of bone fracture and weakening.
7.) EVOOs Boost Your Brain Health
A high-quality EVOO is the healthiest olive oil. Its use may lead to better visual memory, verbal fluency, and a decreased risk of Alzheimer’s or dementia. EVOO acts as a potent therapeutic agent that can help promote brain health and prevent cognitive decline in individuals. Research also shows that EVOO can positively affect learning and memory deficits and may reverse oxidative damage to the brain.
8.) EVOOs Support A Healthy Gut
According to one research, using virgin olive oil (extra) in your diet may positively influence your gut microbiota. The microbiota of your gut and your intestinal health can help in combating obesity, metabolic disease, and neurodegenerative diseases. EVOO consumption can lead to probiotic and antibacterial effects along with the promotion of overall gut microbiota diversity.
9.) EVOOs are Great for Your Immune System
Extra virgin olive oil consumption is also linked to a boosted immune response. One research shows that the use of EVOOs can help reduce the incidence of oxidative stress, chronic inflammation, and immune system diseases. It can also battle inflammatory responses to diseases such as diabetes, obesity, cancers, and rheumatoid arthritis.
Other studies show that the use of higher olive oil-rich diets can help improve the immune function of the elderly.
10.) EVOOs Help Combat Cancer
Finally, the use of extra virgin pure olive oil may help in combating certain types of cancers. Research shows that the consumption of olive oil can prove to be beneficial for cancer prevention and may help lower the risk of malignant neoplasms or cancerous tumors. This attribute is linked to the presence of anticancer agents, including squalene and terpenoids, in the chemical makeup of extra virgin olive oil.
In short, EVOOs have more health benefits than traditional olive oils and can help sustain long and healthy life.
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