Extra Virgin Olive Oil
Extra virgin olive oil, often hailed as the "liquid gold" of the Mediterranean, is not just a culinary staple but a timeless symbol of health, taste, and tradition. Crafted from the first cold pressing of olives, this exquisite oil embodies centuries of expertise and a deep-rooted connection to the sun-drenched groves where the olives flourish. Its rich golden hue and tantalizing aroma evoke images of ancient orchards and azure coastlines, while its complex flavor profile ranging from fruity to peppery delights the palate and elevates dishes to new heights. Beyond its culinary prowess, extra virgin olive oil is revered for its myriad health benefits, celebrated for its high levels of monounsaturated fats, antioxidants, and anti-inflammatory properties, making it a cornerstone of the revered Mediterranean diet. Join me in exploring the world of extra virgin olive oil, where tradition meets taste, and health intertwines with heritage.
Cancer Prevention
Scientific evidence suggests a correlation between olive oil consumption and cancer prevention (Psaltopoulou et al., 2013). Individuals with higher olive oil intake exhibit reduced risk of various cancer types compared to those with lower intake levels. Olive oil consumption may lower the risk of breast cancer (Xin et al., 2015), as well as cancers affecting the digestive system, including oral, pharyngeal, and esophageal cancers, with some degree of protection against colon cancer (Psaltopoulou et al., 2013). While there appears to be no association between olive oil intake and the risk of prostate, lung, or ovarian cancer, there might be a shielding effect against laryngeal and stomach cancers (Psaltopoulou et al., 2013).“FSHN16-4/FS282: Health Benefits of Olive Oil and Olive Extracts”)
Inflammation
A comprehensive analysis of 30 studies investigating the impact of olive oil on inflammation markers revealed promising results regarding its effect on CRP levels (Schwingshackl, Christoph, and Hoffmann 2015). Among patients diagnosed with coronary heart disease, the consumption of three tablespoons of extra-virgin olive oil was found to reduce CRP levels in comparison to those consuming refined olive oil (Fito et al. 2008). Additionally, in individuals living with HIV, daily ingestion of approximately three tablespoons of extra virgin olive oil led to a decrease in CRP levels (Kozic et al. 2015).
Diabetes and Metabolic Syndrome
Consuming olive oil may play a pivotal role in thwarting type 2 diabetes. Research by Guasch-Ferre (2015), Storniolo et al. (2015), and Salas-Salvado et al. (2014) suggests that incorporating olive oil into one's diet can offer significant protective benefits. Specifically, providing extra-virgin olive oil to adults at high risk for cardiovascular disease slashed the risk of type 2 diabetes by 40% within a mere 4 years, as demonstrated by Storniolo et al. (2015). Additionally, a population study conducted in Spain, as outlined by Soriguer et al. (2013), revealed that individuals who favored olive oil over sunflower oil were less prone to impaired glucose regulation—a precursor to type 2 diabetes.
*Articles were cited from studies conducted by University of Florida.
Bibliography
(“FSHN16-4/FS282: Health Benefits of Olive Oil and Olive Extracts”)
England, Julie, and Wendy Dahl. “FSHN16-4/FS282: Health Benefits of Olive Oil and Olive Extracts.” Edis.ifas.ufl.edu, Spring 7AD, edis.ifas.ufl.edu/publication/FS282. Accessed 11 Apr. 2024.