The health benefits of extra virgin olive oil

The Mediterranean diet is renowned for its abundance of nutritious foods and especially for its embrace of extra virgin olive oil, and has undergone debt studies investigating its favorable impacts on health. Throughout history, Mediterranean nations have stood among the world's healthiest, boasting lower rates of cardiovascular diseases and cancer, as well as longer life expectancies. Dive into some fascinating research findings that highlight the proven benefits of integrating extra virgin olive oil into your diet.

Benefit #1

The Mediterranean diet rich in extra virgin olive oil or nuts significantly reduces the risk of heart disease, stroke, and other cardiovascular events compared to a low-fat diet.

PREDIMED is a landmark clinical trial conducted in Spain that selected 7447 participants (55 to 80 years of age, 57% women) who were at high cardiovascular risk, but with no cardiovascular disease at enrollment, to one of three diets groups: a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts, or a control diet. following a Mediterranean diet with extra-virgin olive oil resulted in a 31% lower risk (hazard ratio of 0.69) of the cardiovascular condition compared to the control diet. Meanwhile, following a Mediterranean diet with nuts showed a 28% lower risk (hazard ratio of 0.72) of the same condition compared to the control diet.

Benefit #2

The greater the consumption of extra-virgin olive oil, the decreased the likelihood of postmenopausal breast cancer.

As a secondary objective to the initial PREDIMED trial, researchers examined the correlation between the Mediterranean diet and breast cancer. Among the 4152 women in the study, those following the Mediterranean Diet enriched with extra-virgin olive oil exhibited a 68% lower risk of postmenopausal breast cancer compared to women following a regular diet. The risk of breast cancer of women allocated in the group of Mediterranean diet enriched with nuts was similar to the risk observed in the group following the control diet.

Benefit #3

.Olive oil helps to control your body’s inflammatory response

The recent systematic review of clinical trials conducted over the past 8 years highlighted another benefit of olive oil: its anti-inflammatory properties. This review revealed that olive oil contributes to reducing specific inflammatory markers. More specifically, the meta-analysis of seven clinical trials within this review determined that regular consumption of olive oil significantly plays a role in regulating the functions of white blood cells within the immune system during the body's inflammatory responses. The research also suggests that olive oil is a good dietary fat alternative given its anti-inflammatory potential.

Njohuri #4

The mediterranean diet is linked to a reduced risk of developing dementia

A comprehensive and extensive study, published in BMC Medicine, involved 60,298 individuals with an average age of 63.8 years. These individuals followed a Mediterranean diet for over nine years as part of the research. The study examined various factors including dietary habits, body mass index, socioeconomic status, education, sleep duration, and physical activity levels. Subsequently, the researchers assessed the occurrence of dementia among three groups categorized by their low, moderate, or high adherence to the Mediterranean diet.

The findings indicated that individuals with the highest adherence to the Mediterranean diet experienced a reduction in dementia risk by as much as 23%. Even a lower adherence to this diet could potentially offer some beneficial effects.

The study further delved into how individuals genetically prone to dementia respond when following the Mediterranean diet, aiming to discern whether the diet's effects differ between those with high genetic risk versus low genetic risk. The findings revealed that regardless of one's genetic risk level, embracing the Mediterranean diet showcased positive effects.

Benefit #5

The Mediterranean diet provides significant benefits in preventing and treating chronic diseases such as diabetes.

Based on the same initial study (PREDIMED) and additional research featured in the New England Journal of Medicine and Nutrients, most subjects with diabetes who adhered to a Mediterranean diet experienced a decrease in both body weight and waist circumference, alongside an enhanced glucose metabolism. Further research indicates that virgin or extra virgin olive oil has beneficial effects on controlling blood sugar levels. The monounsaturated fatty acids found in this oil might have a function in decreasing insulin release and enhancing responsiveness to it, thus contributing to better control of blood sugar levels. The oil's polyphenols might also positively impact how the body processes glucose by facilitating its uptake into tissues, potentially assisting in reducing blood sugar levels following a well-balanced and healthy meal.

Numerous studies have delved into the health benefits of extra virgin olive oil, persistently intriguing the scientific community. Here are a few additional enlightening examples:

Olive oil is beneficial for infection and infectious diseases having antibacterial, antiviral and antimicrobial effects.
Mediterranean Diet During Pregnancy Improves Infant Neurological Development
Adherence to Mediterranean Diet Alleviates PTSD Symptoms

References :

Extra virgin olive oil and breast cancer, Olive Health Information System, Consulted december 1st 2023 in https://meddietolivehealth.com/extra-virgin-olive-oil-and-breast-cancer/

Huile d’olive et bienfaits pour la santé, Conseil oléicole international, November 15th 2022, Consulted december 1st 2023 in https://www.internationaloliveoil.org/huile-dolive-et-bienfaits-pour-la-sante/?lang=fr

L’huile d’olive : un aliment aux mille vertus, Conseil oléicole international, June 2nd 2022, Consulted december 1st 2023 in https://www.internationaloliveoil.org/olive-oil-a-food-with-a-thousand-virtues/?lang=fr

Les bienfaits de l’huile d’olive extra-vierge pour notre santé, Journal de Montréal, July 30th 2023, Consulted december 1st 2023 in https://www.journaldemontreal.com/2023/07/30/les-bienfaits-de-lhuile-dolive-extra-vierge-pour-notre-sante

Les bénéfices de l’huile d’olive extra-vierge sur la santé cardiovasculaire, Dr Martin Juneau, M.D., FRCP, Observatoire de la prévention de l’Institut de cardiologie de Montréal, 1March 16th 2021, Consulted december 1st 2023 in https://observatoireprevention.org/2021/03/16/les-benefices-de-lhuile-dolive-extra-vierge-sur-la-sante-cardiovasculaire/

Nutrition : les 5 principaux avantages de l'huile d'olive pour la santé, BBC, January 5th, Consulted december 1st 2023 in https://www.bbc.com/afrique/monde-64163078

Estruch R, Ros E, Salas-Salvado J, et al. Primary Prevention of Cardiovascular Disease With a Mediterranean Diet. N Engl J Med 2013;368:1279-90.

Med Diet Adherence Associated with Lower Dementia Risk, Paolo DeAndreis, Olive Oil Times, March 23rd 2023, Consulted december 1st 2023 in https://www.oliveoiltimes.com/health-news/med-diet-adherence-associated-with-lower-dementia-risk/117906

Huile d'olive et infection, Olive Oil Times, Jedha Dening, Olive Oil Times, Juilly 17th 2023, Consulted december 1st 2023 in https://fr.oliveoiltimes.com/health-news/olive-oil-and-infection/51057

Les faits sur l'huile d'olive et les soins de la peau, Daniel Dawson, Olive Oil Times, January 7th 2022, Consulted december 1st 2023 inhttps://fr.oliveoiltimes.com/basics/the-facts-about-olive-oil-and-skin-care/85377

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