The gastronomic, culinary and food universe is incredibly crowded with a great diversity of oils and fats used in kitchens worldwide, many of them with good properties and others with decent or mediocre performances, and there are obviously those that are dangerous and harmful to health. But there is one that stands out to the fullest and that manages to shine in broad daylight thanks to its excellent capacity to give life and longevity, improving the health conditions of the human body. Yes, as you can imagine, it is the OLIVE OIL from olives and with large doses of vitamin E and polyphenol.
Given the importance of this oil and all its great There are many studies carried out to achieve the most appropriate doses to maximize its effects on the human organism, and indeed this is the task that scientists at the University of California, Berkeley, have set for themselves. Harvard University in order to unify criteria for this culinary oil obtained by pressing the fruit of the olive tree (olives) mechanically and cold to obtain the famous “liquid gold”, which is highly consumed and prized in the olive oil industry. Spanish diet and in the Mediterranean diet.
Information on virgin olive oil “vox populi”.
Indeed, the consumption of this type of oil is associated with a great preventive quality of cardiovascular diseases, as well as with a decrease in mortality thanks to its healthy fats and the countless properties of this type of vegetable oil. In addition to its flavor and the availability and great flexibility it offers to adapt to many palates and to be used in different varieties of diets.
While it is important that the results are supported by the required It is also necessary to clarify that this information is already known by all, because its consumption has been able to demonstrate a series of evident and effective benefits. healthy, preventive benefits, nutritional and curative benefits through its consumption. Now, how much to consume? of this olive oil.
The study on olive oil consumption
Olive oil and especially extra virgin olive oil, also known as “EVOO”, is capable of maintaining intrinsic qualities that are extremely rare and very beneficial for general health, extending life by minimizing cardiovascular disease episodes to the maximum and achieving a very enviable general health. Other oils and fats (vegetable and animal), including butter, do not contain these benefits.
The study itself was conducted by researchers at the Harvard School of Public Health and has been published in the Journal of The American College of Cardiology and found that. “A higher consumption of olive oil, perfectly quantifiable in tablespoons, maintains a strong association with a lower mortality from cardiovascular problems”.
How much olive oil to take daily
The study data are fully conclusive and establish that the best possible dose to be ingested periodically (daily) is about 7 grams on average (1 tablespoon equals 15 grams) or ½ tablespoon. This consumption offers a proven decrease in mortality risks associated with cardiovascular problems as well as cancers, respiratory diseases and neurological diseases. In other words, its beneficial action is not limited to the cardiovascular system, but extends beyond, broadening its range of action.
Keep in mind that virgin olive oil is a fatty matter obtained from olives, as its composition says, although it is a culinary ingredient used daily, it is fatty and this makes its abuse bring contraindications.
In addition, there are other actions to take into consideration to increase these probabilities: decrease and replace at least 10 grams of the following fats “butters, margarines, dairy fats, mayonnaise” by their equivalent in olive oil will dramatically reduce premature deaths in the entire population. That is to say, by increasing its consumption and decreasing harmful fats it is possible to achieve a perfect formula to increase your longevity evidently reaching great health and decreasing the action of heart and circulatory diseases.
The study of olive oil in precise data
To reach this magnificent conclusion, the researchers studied a total of 92,383 people, 31,801 of whom were completely healthy men free of cardiovascular diseases and cancers, and 90,582 women in equal health conditions, starting in the year 2000. 1990. The duration and follow-up were maintained for 28 continuous years, evaluating parameters such as oil consumption (brand, quantity, frequency) by means of questionnaires every 4 years.
The study included data on the consumption of margarine and butter as well as other animal and vegetable fats, showing that the increase in olive oil consumption has been constant and has reached an average of 4 grams per day. Likewise, the consumption of margarine has decreased from 12 grams per day to 4 grams, while the consumption of other fats has remained stable.
The data show that the candidates who consumed the most olive oil were indeed much more physically active and were of either southern European or Mediterranean descent. They also showed a lower propensity to smoke and maintained a much higher consumption of fruit compared to those who consumed less olive oil. In addition, there was a group made up of 5% that achieved intakes of up to 9 grams daily, obtaining countless benefits, among which the following stand out:
- 18% decrease in the risk of death from respiratory diseases.
- 17% decrease in the risk of death from cancerous diseases.
- 29% decrease in the risk of death from neurodegenerative diseases.
- 19 % decrease in the risk of death from cardiovascular diseases.
No one doubts the qualities of olive oil for the health and for our organism, as there are countless health benefits for our benefits of consuming it on a regular basis, as long as you can enjoy a healthy life with your doses of exercise, healthy eating, good sleeping habits and of course staying away from harmful vices and overeating. Congratulations for the olive oil and for this wonderful fruit such as olives! And remember not to forget your daily spoonful of this “liquid gold” so you can live a few more years.
Myths about extra virgin olive oil:
- Extra virgin olive oil is fattening
- May cause diarrhea
- Harmful to diabetics
These three points can be found in different blogs that defend them but it does not go beyond some people without studies to prove it who defend it by specific cases where it has occurred. Like all its abuse it is bad but it has more benefits than contraindications.
Olive oil is one of the pillars and essential ingredients of Mediterranean cuisine. Based on that, finding out what the health benefits are becomes very important for us, the lovers of this type of cuisine. The well-known Harvard University has carried out a study describing these benefits that we are now going to share with you. If you are a culinary lover and a fan of olive oil, you are in luck.
The Harvard study
The study was based on the evaluation of more than 60,000 women and about 20,000 men, who underwent a precise study of their diet and all the details that are relevant in the United States.
The start of the research was in 1990; at that time, none of the participants had a disease such as cancer or cardiovascular disease. During all these years, the diet was evaluated by means of a questionnaire that the participants filled in every 4 years. Frequency, types of food, fats and what type of oils they consumed were many of the questions they were asked.
One of the things that was discovered is that olive oil consumption rose from just 1 gram per day in the year the study began (1990) to 4 grams per day in 2010.
The findings
One of the first findings was the fact that consuming 7 grams per day is associated with a lower risk of mortality due to cardiovascular disease, cancer, neurodegenerative or respiratory diseases.
The participants with the highest olive oil consumption were also the most physically active, were less likely to smoke and, interestingly, tended to be of European, specifically Mediterranean, descent. The researchers compared these people with those who never consumed this oil and the percentages in terms of mortality from these diseases were quite significant in favor of those who consumed the most.
The study also found that eliminating 10% of other fats was associated with lower overall mortality. According to the researchers, we can say that higher olive oil consumption is associated with higher socioeconomic status. But when the data is adjusted for this issue, we get the same results again. A good part of the cause may lie in the polyphenol present, but that is a very technical question.
In the report, doctors are advised to start recommending substituting other fats such as margarine or butter for olive oil. They argue that “it should not be difficult to make people understand the need to increase their consumption of olive oil”.
Other studies demonstrating its benefits as well as diseases it minimizes or cures
This case is not the only one, since it has been known for a long time that olive oil helps to prevent thrombosis as well as the control of arterial hypertension. This is because it is very good for blood circulation. However, people suffering from obesity should monitor their consumption together with their doctor, in a way that will help them.
We can see how something so simple and so common in many dishes that we eat every day, is something that can bring so many health benefits. We have it easy as olives to solve it; it is so beneficial to health that doctors and scientists recommend consuming two tablespoons daily, it is even called liquid gold, a treasure when it comes to the culinary field. It is incredible how an extract of the small olive has become so important to prevent or cure diseases, and that its high concentration of polyphenol and monounsaturated fats are the key that gives it all its spectacular properties.
Diseases such as Alzheimer’s, fibromyalgia, some types of cancer, cardiovascular diseases and diabetes can be prevented by daily consumption of extra virgin olive oil, because the risk factors that cause them to appear in the body are controlled. Now, in terms of healing, it has been shown to be effective in healing inflammatory processes, cleansing cells of toxins, regulating bad LDL cholesterol, preventing triglycerides from oxidizing and causing injury to blood vessels.
Studies demonstrating the effectiveness of extra virgin olive oil
Rheumatic diseases
The University of Jaén in Spain studied the incidence of extra virgin olive oil (EVOO) in the prevention of symptoms of fibromyalgia and other rheumatic conditions, which can be paralyzing. What was observed? The people tested who consumed this olive derivative and who suffered from fibromyalgia, decreased the oxidative stress on their body’s proteins or DNA, something that is also typical of arthritis and other rheumatic conditions. Daily consumption of the food helped them improve their health considerably.
Cardiovascular diseases
In research carried out at the Reina Sofia University Hospital in Cordoba, it was observed that liquid gold, being a natural juice without additives, it has non-fat microcomponents, among which is the vitamin E, squalene, carotenes, chlorophyll and phenolic compounds that protect the entire cardiovascular system. decrease the plasma concentration of molecules that remain adhered to the blood vessels and inflame them.
For its part, the Department of Cell Biology, Physiology and Immunology of the University of Cordoba, explained that according to its research, this oil is rich in oleic and linoleic acid, which if taken as a dietary base is capable of controlling arterial hypertension.
In the “Journal of the American College of Cardiology”, journal of the American Society of Cardiology, it was stated that extra virgin olive oil is the ideal option for culinary use to replace saturated animal fats, because according to Spanish and American scientists who carried out studies on 90 thousand people, this product is the best option to replace saturated animal fats. reduces the risk of heart attack and serious cardiovascular disease.
Alzheimer’s
Researchers at Temple University in the United States demonstrated that EVOO protects memory, strengthens the processes involved in learning and reduces the formation of specific plaques in the brain that give rise to Alzheimer’s disease. They claimed that it helps to release a process called autophagy, which is nothing more than the cleaning of intracellular toxins.
The most incredible thing about the experiment carried out on mice was that those that were subjected to a diet with this food from an early age, even when presenting characteristics of the disease, were able to improve their spatial, functional and learning memory because they suffered less loss of brain connections thanks to autophagy.
Cancer
A study carried out by researchers at the University of Navarra and the Center for Biomedical Research Network-Physiopathology of Obesity and Nutrition on more than 4,000 women found that for every 5% more calories obtained from a regular diet of extra virgin olive oil, a higher proportion of calories in extra virgin olive oil was associated with an increase in the number of calories consumed. reduces the risk of breast tumor development in up to 28% of cases; therefore, the immediate recommendation was to adapt to a Mediterranean diet rich in this powerful antioxidant.
Hunter College University in New York and Rutgers University in New Jersey in the United States isolated a key compound from EVOO, oleocanthal, which has the function of killing cancer cells without touching the others. In addition, researchers at the University of Quebec in Montreal reported that it slows the growth of cancerous tumors.
Diabetes
The journal Diabetes Care published the results of a study that claims that the monounsaturated and polyunsaturated fats contained in olive oil can regulate blood sugar levels, thus preventing by 50% the onset of type II diabetes.
In another assessment coordinated by the University of Navarra and the Centro de Investigación Biomédica en Red-Fisiopatología de la Obesidad y la Nutrición, carried out on both men and women, it was concluded that olive oil can reduce the risk of blindness (retionopathy) by 44% in people with diabetes.
Inflammation
At the Reina Sofia University Hospital in Cordoba, Spain, researchers found that the consumption of monounsaturated fats, polyphenol and micronutrients present in olive oil, especially extra virgin olive oil, corrects inflammatory processes in healthy people.
Prevents oxidation of triglycerides
An experiment developed in rats by the Department of Cell Biology, Physiology and Immunology of the University of Cordoba showed that this type of oil, consumed on a regular basis, can prevent oxidative stress of cells, which causes aging and chronic diseases; in addition prevents triglycerides from oxidizing and causing damage to blood vessels.
Lowers bad LDL cholesterol
The website of the Family Hypercholesterolemia Foundation reported that the benefits of olive oil are endorsed by the American Food and Drug Administration (FDA), among other things, because it has been proven that its regular consumption maintains in the body a healthy level of cholesterol. low (the ideal) level of harmful LDL cholesterol, while raising good HDL cholesterol. This achievement was largely due to research at the University Hospital of Cordoba and the Fundación Jiménez Díaz in Madrid.
