The Health Benefits of Unfiltered, Cold-Pressed Extra Virgin Olive Oil
Olive oil has been used for centuries for its culinary and medicinal properties. In recent years, scientific research has shown that olive oil, particularly unfiltered, cold-pressed extra virgin olive oil, may offer a number of health benefits.
Heart health
Olive oil is high in monounsaturated fatty acids, which have been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This can help reduce the risk of heart disease, stroke, and other cardiovascular problems.
A 2018 study published in the journal Nutrition, Metabolism and Cardiovascular Diseases found that people who consumed a Mediterranean diet, which is rich in olive oil, had a lower risk of heart disease than those who did not follow this diet.[1]
Cancer prevention
Olive oil contains antioxidants that may help protect against cancer. Studies have shown that people who eat a Mediterranean diet, which is rich in olive oil, have a lower risk of developing certain types of cancer, including breast cancer, colorectal cancer, and prostate cancer.
A 2019 study published in the journal Cancer Epidemiology, Biomarkers & Prevention found that women who consumed the most olive oil had a 25% lower risk of breast cancer than those who consumed the least.[2]
Brain health
Olive oil is high in oleocanthal, a compound that has anti-inflammatory and pain-relieving properties. Oleocanthal has been shown to be similar in action to ibuprofen, a nonsteroidal anti-inflammatory drug (NSAID). Olive oil may also help protect against Alzheimer’s disease and other neurodegenerative diseases.
A 2017 study published in the journal Nature Medicine found that oleocanthal can kill Alzheimer’s disease-causing cells in the laboratory.[3]
Skin health
Olive oil is a rich source of vitamin E, an antioxidant that helps protect the skin from damage caused by the sun and other environmental factors. Olive oil may also help reduce the appearance of wrinkles and age spots.
A 2016 study published in the journal Dermatology and Therapy found that olive oil can help protect the skin from sun damage.[4]
Digestive health
Olive oil can help improve digestion by increasing the production of bile, a fluid that helps break down fats. Olive oil may also help relieve constipation and other digestive problems.
A 2015 study published in the journal Nutrition & Metabolism found that olive oil can help improve digestion in people with irritable bowel syndrome (IBS).[5]
Other benefits
In addition to the health benefits mentioned above, olive oil may also help with the following:
- Weight loss
- Bone health
- Muscle function
- Immune system function
- Fertility
How to choose olive oil
When choosing olive oil, it is important to choose unfiltered, cold-pressed extra virgin olive oil. Unfiltered olive oil contains small particles of the olive fruit, which gives it a cloudy appearance. Cold-pressed olive oil is made using traditional methods that do not involve heat, which helps to preserve the nutrients in the oil.
How to store olive oil
Olive oil should be stored in a cool, dark place. It is best to store it in a glass bottle or container. Olive oil can be stored for up to a year in the refrigerator.
How to use olive oil
Olive oil can be used in a variety of ways, including cooking, baking, and salad dressings. It is also a good choice for frying at medium heat.
Conclusion
Olive oil is a healthy and versatile oil that can be enjoyed in a variety of ways. By choosing unfiltered, cold-pressed extra virgin olive oil and storing it properly, you can get the most out of this delicious and nutritious oil.
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