Everyone wants to be healthy, but there isn’t always enough time to implement all the health rituals we’d like to keep our bodies in tip-top shape. Although there’s no quick fix that satisfies all of our wellness needs, there’s one product that helps improve multiple aspects of the physical body and even supports clear skin.
And the best part? You probably already have it in your pantry. That’s right, break out that bottle of olive oil!
Maryann Walsh is a registered dietitian at Walsh Nutrition Consulting. She breaks down the multitude of health benefits of this nourishing nectar.
1. Heart Health
EVOO lowers levels of LDL (bad) cholesterol and increases levels of HDL (good) cholesterol. It also lowers the systolic blood pressure. This balance reduces the risk of heart disease and stroke.
2. Gut Health
Following a Mediterranean diet rich in EVOO can improve the gut microbiota.
3. Strong Immune System
Thanks to the antioxidants and healthy fats in olive oil, a healthier gut results in a stronger immune system
4. Brain Health
EVOO is associated with improved cognitive function and a lower risk of neurodegenerative diseases such as Alzheimer’s. The healthy fats support brain cell function and overall mental clarity.
5. Skin Health
The vitamins in olive oil can nourish the skin, improving its texture and appearance. Drinking olive oil can also protect against oxidative damage and premature aging.
6. Blood Sugar Balance
Olive oil has been shown to improve insulin sensitivity and help regulate blood sugar levels. This can be particularly beneficial for those with or at risk of Type 2 diabetes.
7. Weight Management
EVOO has been shown to help in weight management and decrease obesity risk.
To maximize these benefits, Maryann recommends “incorporating at least half a tablespoon to a full tablespoon of olive oil into your daily diet,” citing a study conducted by Harvard T.H. Chan School of Public Health. She also cautions that not all olive oils are created equally. “Some olive oils, notably extra virgin olive oil (EVOO), are supercharged with health-promoting components,” Walsh says.
She provides a handy list of ingredients that should be on the label of these supercharged EVOOs.
Polyphenols
There are three main polyphenols found in olive oil.
- “Oleocanthal has powerful anti-inflammatory properties similar to those of ibuprofen. This can reduce chronic inflammation and relieve pain associated with conditions like arthritis.
- “Hydroxytyrosol helps protect cells from oxidative damage, supports cardiovascular health, and may reduce the risk of diabetes mellitus.
- Last but not least, Maryann explains oleuropein is the main phenolic compound in EVOO. It has a neuroprotective effect. “This compound contributes to the bitter taste of high-quality olive oil and provides antioxidant, anti-inflammatory, and antimicrobial benefits. It supports immune function and heart health.”
Antioxidants
Your face isn’t the only thing in need of antioxidants. Vitamin E (tocopherol) “helps protect cells from damage caused by free radicals,” Walsh shares. “It supports skin health, improves immune function, and may reduce the risk of chronic diseases.” Also, check for carotenoids like lutein and beta-carotene. These “support eye health, protect against oxidative stress, and may reduce the risk of certain cancers.”
Monounsaturated Fats
Oleic acid significantly impacts the quality of olive oil. According to Maryann, it reduces inflammation, improves heart health by lowering bad cholesterol levels, and increases good cholesterol levels.
Vitamin K
K marks the spot when it comes to vitamins in EVOO. Maryann emphasizes that it’s “essential for blood clotting and bone health, helps maintain strong bones, and supports cardiovascular health.” She adds, “It plays a crucial role in calcium metabolism, reducing the risk of bone fractures and osteoporosis.”
Below are some of our and Maryann’s favorite olive oils that help you bring the Mediterranean staple home.
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