The Liquid Gold: Extra Virgin Olive Oil and Its Remarkable Composition and Health Benefits
In the realm of culinary delights, few ingredients hold as much prestige and historical significance as extra virgin olive oil (EVOO).
Often referred to as “liquid gold,” this cherished oil is not just a staple in Mediterranean cuisine but also a symbol of good health and well-being. In this blog, we will delve into the composition of extra virgin olive oil and explore the plethora of health benefits it offers to those who incorporate it into their diet. Composition of Extra Virgin Olive Oil.
Extra virgin olive oil is extracted from the first pressing of olives, without the use of heat or chemicals. Hence the word “cold pressed” is often used. Its unique composition sets it apart from other cooking oils: Monounsaturated Fats: EVOO is predominantly composed of monounsaturated fats, particularly oleic acid, which is known for its heart-healthy properties. These fats help reduce bad cholesterol levels (LDL) while increasing good cholesterol levels (HDL), promoting overall cardiovascular health. Polyphenols: EVOO contains a variety of powerful antioxidants, such as polyphenols and tocopherols (vitamin E), which protect the body from oxidative stress. These compounds have anti-inflammatory and anti-cancer properties, safeguarding cells from damage and reducing the risk of chronic diseases. Vitamins and Minerals: EVOO is a rich source of vitamins E and K, essential for maintaining healthy skin, bones, and blood clotting functions. It also contains small amounts of iron and calcium, contributing to overall well-being. Phytosterols: EVOO contains phytosterols, plant compounds that resemble cholesterol in structure. These compounds help lower cholesterol absorption in the gut, further supporting heart health.
Health Benefits of Extra Virgin Olive Oil
Heart Health: The monounsaturated fats in EVOO help lower the risk of heart disease by reducing blood pressure, improving cholesterol levels, and preventing the formation of arterial plaques. Regular consumption is associated with a lower incidence of heart attacks and strokes.
Anti-inflammatory Properties: The polyphenols in EVOO have potent anti-inflammatory effects, reducing the risk of chronic inflammatory diseases like arthritis and promoting joint health. Cancer Prevention: Some studies suggest that the antioxidants in EVOO may help prevent certain types of cancer, including breast and colon cancer, by neutralizing free radicals and inhibiting the growth of cancer cells.
Brain Health: The monounsaturated fats in EVOO support cognitive function and may help reduce the risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s.
Digestive Health: EVOO aids in digestion by promoting the absorption of nutrients and supporting a healthy digestive tract. It can also help prevent gallstone formation.
In our home, extra virgin olive oil (EVOO) has become more than just a culinary indulgence; it’s a versatile elixir that we incorporate into various aspects of our daily lives, nurturing both our bodies and our well-being. When our kids occasionally experience digestive discomfort or signs of constipation, a simple remedy we turn to is two tablespoons of EVOO at night. Miraculously, by morning, their digestive issues seem to vanish. It’s a natural and gentle way to ensure their colons remain happy and healthy.
In addition to its digestive benefits, EVOO has found its way into our skincare routine, becoming a staple moisturizer for our family. Every night, we generously apply EVOO to our skin, reveling in its hydrating properties. During the day, we’ve discovered a natural way to protect our skin from the sun’s harsh rays.
By mixing EVOO with Raspberry oil, we’ve created a concoction that acts as a natural SPF 25-50, shielding our skin without resorting to harmful chemicals. It’s a daily ritual that not only protects our skin but also nourishes it with the goodness of nature. But that’s not all – our admiration for EVOO extends to our beauty regimen as well. One of our favorite face and hair masks incorporates this golden elixir, along with other natural ingredients.
To prepare this moisturizing mask, we blend together 1 tablespoon of olive oil, 1 egg, 1 teaspoon of honey, and a squeeze of fresh lemon juice. This wholesome blend not only leaves our skin feeling rejuvenated and radiant but also lends a natural shine to our hair, making it a cherished ritual in our self-care routine.
Incorporating EVOO into our lives in these diverse ways has allowed us to embrace the natural goodness of this liquid gold fully. From digestive relief to skincare and beauty treatments, extra virgin olive oil has become an essential part of our holistic approach to health and well-being. Its numerous benefits continue to amaze us, reminding us of the wonders that nature offers when we explore its gifts fully.
Salad dressing Recipe
Half cup olive oil
Half cup apple cider vinegar (organic)
1 teaspoon organic tamari (the alternative soy sauce)
1 tablespoon raw honey or the honey from fermented garlic honey
1 clove finely chopped garlic, crushed, and kept in open air for at least 10min (*allicin release)
1 cup of fresh basil leaves chopped into very small pieces
Vigorously mix it all in a big bowl (or if you can, in a container that you can close and shake) and serve on your favorite salad. Don’t put it into the fridge. Keep it out in cool temperature room. *To activate allicin the garlic has to be chewed (raw), crushed or sliced. Crush, chop or mince garlic and keep it away from heat for 10 minutes. During this time the maximum allicin is created and stays intact
during cooking.
Stay tuned for next time where I will be talking about eggs, and the importance of healthy cholesterol.