The Magic Of Olive Oil Part IV – Health
The Magic Of Olive Oil Part IV – Health
As stated in previous articles in this series it is recommended to use only Extra Virgin Olive Oil. This because only the best quality Olive Oil contains the maximum level of beneficial ingredients.
Olive Oil is basically a fruit juice with the water removed its a mixture of many different chemical components, and it is these that contribute to the healthiness of the Olive Oil.
Yes, Olive Oil is technically a fruit juice. Olive Oil is just ‘juiced’ and the oil
separated from the watery and solid parts of the fruit. This natural ‘juicing’ process, means the Olive Oil has suspended within it millions of tiny microscopic particles that contribute to the healthiness of the oil.
Olive Oil and Heart Health
All types of Olive Oil contain mono-unsaturated fat, but Extra Virgin Olive Oil is the least processed form, and so the most heart healthy. This type contains the highest levels of polyphenols, a powerful antioxidant that can also promote heart health.
According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of Olive Oil a day may reduce your risk of heart disease. Get the most benefit by substituting Olive Oil for saturated fats rather than just adding more Olive Oil to your diet.
The health benefits of Extra Virgin Olive Oil are credited to not only contain high levels of mono-unsaturated fatty acids but also a high amount of antioxidants. Extra Virgin Olive Oil is the best form of Olive Oil as it is derived from the first pressing of olives carrying the highest content of mono-unsaturated fatty acids and have great amounts of antioxidants like Vitamin E and phenols. This is one of the reasons why when buying Olive
Oil, you should try and get Extra Virgin Olive Oil. Olive Oil also protects the heart against problems as it controls the bad LDL cholesterol level in our body!
Olive Oil as Natural Pain Control
Scientists at Monell Chemical Center in Philadelphia among others, have carried out studies which identified Oleocanthal, a compound found in Extra Virgin Olive Oil which has potent anti-inflammatory properties similar to Ibuprofen. Oleocanthal inhibits the activity of enzymes involved in inflammation in the same way as ibuprofen. Inflammation of course has
been linked to a wide range of conditions such as heart disease, cancer, arthritis etc.
Olive Oil and Migraines Control
Julius Caesar, Napoleon and Elvis Presley all suffered from migraines and today around a third of all men and two thirds of all women suffer migraines. Whilst the exact cause of migraines remains unclear today, many researchers believe that an attack involves the constriction of the arteries in the brain followed by their over-dilation (widening). This may be the result of inflammation of blood vessels in the tissues that surround the brain.
Treatment of the symptoms varies and can involve the use of painkillers, such as paracetamol, codeine, aspirin, ibuprofen and diclofenac.
The problem with these drugs is that they are unable to prevent the incidence of migraine attacks. As stated in the previous paragraph Olive Oil has particular relevence here, as the Oleocanthal contained in Olive Oil added to your diet inhibits the activity of enzymes involved in inflammation in the same way as ibuprofen.
Many foods are strongly implicated in precipitating a migraine attack. For this reason you may find it beneficial to keep a symptom diary and a food and drink diary. This helps to identify food or drinks that cause or contribute to the onset of migraines and may be beneficial when you consult your doctor or nutritionist to help identify and correct any food sensitivities that could be triggering attacks.
Olive Oil and Blood Pressure Control
Olive Oil can definitely work wonders in managing and maintaining optimum systolic and diastolic blood pressure. Olive Oil contains oleic acid, which is a mono-unsaturated fatty acid, and polyphenols that help reduce the blood pressure. Polyphenolic compounds also protect the blood vessels.
Olive Oil helps ease Stomach Disorders
Olive Oil even has chemicals that take up a protective function when comes to ulcers and gastritis. Olive Oil is better than drugs in activating naturally the secretion of bile and pancreatic hormones. It is also said to lower the incidence of gallstone formation.
Olive Oil aids the fight against Obesity
Wonder why Mediterranean people are less prone to obesity or cardiovascular diseases? Wonder no more, the reason is their regular intake of Olive Oil. Although Olive Oil is high in calories an Olive Oil rich diet can help in greater and longer lasting weight loss. Moderate amounts of Olive Oil can even help reduce your abdominal fat.
Olive Oil a weapon against Cancer
Olive Oil prevents the process of continuous oxidation, which is one of the prime reasons for the development of skin cancer. Oleic acid found in Olive Oil, a mono-unsaturated fatty acid is said to be an effective weapon against cancer. It helps in reducing the effect of oncogene. Oncogene is the gene that will in turn convert a host cell into a cancer cell. Spanish researchers have suggested that including Olive Oil in your diet may also help colon cancer prevention.
Olive Oil helps LDL/HDL Cholesterol Balance
Cholesterol is made in the liver and is vital for the structure of cell walls. In order to circulate through the bloodstream, it is contained in protein sheath wrappings called “lipoproteins”. The low-density lipoproteins (LDL) distribute cholesterol throughout the body, dropping it off where needed. The liver also creates protein sheath wrappings of another type of cholesterol called high-density lipoproteins (HDL), which picks-up circulating cholesterol and returns it to the liver for reprocessing, or excretion. The
LDLs are the ones that build up the walls of the arteries and so are tagged “bad” cholesterol. HDLs carry cholesterol away. So the more HDLs there are, the easier it is to unblock paths and rid the body of unwanted cholesterol. What the body really needs is a good HDL/LDL ratio. Polyunsaturated oils lower LDL (“bad”) and HDL (“good”) levels. Mono-unsaturated oils (such as Olive Oil), lower only LDL cholesterol. The problem comes when we don’t have enough HDLs to pick up the surplus cholesterol being delivered by the
LDLs. In other words, too many LDLs and not enough HDLs. Free cholesterol in the blood system can cause other problems such as burrowing into the artery-cell walls and hastening hardening of the arteries (atherosclerosis). So it is important to get surplus cholesterol out of the blood.
Olive Oil – Essential during Pregnancy
In pregnancy, consumption of Olive Oil can lead to better foetal development and often guarantees healthy children with well developed psychomotor reflexes! The oil also contributes to the growth of the bones and brain of the child inside and outside the womb.
Olive Oil to slow down ageing process
Olive Oil also acts like a natural antioxidant that slows down the aging process. You really have to believe this when Jeanne Calment who holds the record for the longest confirmed lifespan (121yrs) , attributed her longevity and relatively youthful appearance to Olive Oil.
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It seems that mono-unsaturated fats reduce the capacity of LDL cholesterol to oxidise, which may explain the protective properties of olive oil. However, extra virgin olive oil also contains around 40 antioxidant phytochemicals, so perhaps these phytochemicals are the factors responsible for the health benefits.
To investigate the effect of antioxidants from olive oil on cholesterol, researchers instructed 16 healthy adults to avoid phenol containing foods such as coffee, tea, wine and vegetables for 4 days. On the fifth day adults consumed 50 ml of virgin olive oil – about 3.3 tablespoons – alone or with bread.
The participants avoided all other foods with phenols for the next 24 hours and then ate their regular diet, supplemented by 25 ml of olive oil daily, for a week. Study volunteers were also told to avoid high fat foods such as butter, margarine, cooking oil, nuts, baked foods and eggs.
Blood samples taken before and during the study revealed higher levels of antioxidant compounds, including vitamin E and phenols, after one week. Similarly, levels of oleic acid, the predominant type of fat in olive oil, as well as of mono-unsaturated fatty acids were higher. These changes were associated with a slower LDL oxidation rate.
In addition to the LDL lowering effect of virgin olive oil, the results suggest that an intake of 25 ml/day could increase the resistance of LDL to oxidation because it becomes richer in oleic acid and antioxidants. These benefits could be achieved by including virgin olive oil daily in our diet.
European Journal of Clinical Nutrition April 2002, 56:114-120