Search Results for: anti-inflammatory
Recipes are so much more flavorful when you have the best ingredients in your pantry. That’s why I’m so excited about the new herbs and spices in my latest collection from the T. J. Robinson Curated Culinary Selections—six brand-new offerings plus perennial favorites heirloom Vietnamese cinnamon and vine-ripened black peppercorns. I’m sharing two recipes from the Spice Report, the booklet that comes with the collection to show you how easy it is to elevate your dishes. Also, read about an interesting health discovery on the benefits of weekend-only exercise—it provides great motivation for people who just don’t have time to work out during the workweek, along with a study that will have you asking if your diet is pro- or anti-inflammatory.
When it comes to most studies on the benefits of olive oil, polyphenols get all the attention, yet these micronutrients add up to just a fraction of the oil’s content. Extra virgin olive oil is primarily made up of a monounsaturated fatty acid called oleic acid, which contributes to the healthful benefits of olive oil as well, according to a study done in Spain, which I’m sharing. The following chicken recipe is a delicious way to get these benefits!
The authors of this study do point out that research on olive oil has been done with animals and that there’s a need for further research to confirm the significant properties shown by oleic acid and its derivatives in people.
Psoriasis, acne, and hidradenitis suppurativa (HS) are chronic inflammatory skin conditions characterized by systemic inflammation and periodic flare-ups. The Mediterranean Diet (MeDi), which emphasizes vegetables, fruits, whole grains, nuts, fish, and EVOO, has proven anti-inflammatory and antioxidant effects. Here, we present recent evidence1 supporting that the MeDi, as part of a comprehensive treatment plan, may reduce the severity and flare-ups of these chronic skin conditions.
References: 1. Annunziata G et al. Curr Nutr Reports. 2025;14(1):42. 2. Balieva F et al. Br J Dermatol. 2017;176(5):1170-1178.
One of the most powerful polyphenols in olive oil is hydroxytyrosol. Consuming hydroxytyrosol is linked to benefits in neurological, cardiovascular, and metabolic health, and the compound has demonstrated anti-inflammatory, anti-cancer, neuro-protective, and immuno-protective effects. A recently published scientific review in the journal Foods examines the growing body of evidence supporting the characterization of hydroxytyrosol as a “functional food,” with emphasis on its effects on neurological and cognitive processes.
Reference: Martínez-Zamora Z. Foods 2025;14(21):3624.
Based on the study by Giuseppina Augimeri, et al, published in Antioxidants (July 2021)
Reference: Augimeri G, Galluccio A, Caparello G, et al. Potential antioxidant and anti-inflammatory properties of serum from healthy adolescents with optimal Mediterranean diet adherence: findings from DIMENU cross-sectional study. Antioxidants. 2021;10:1172. doi:10.3390/antiox10081172
As your Olive Oil Hunter, I travel the globe to find the most flavorful extra virgin olive oils, often described as one-, two-, or even three-cough oils because of the reaction elicited by their pepperiness. Turns out this pepperiness isn’t just an indicator of great taste—it’s also a sign that you’ll get all the benefits of the olive oil. The cough is caused by the oil’s special polyphenols, and those polyphenols are exactly where most of its benefits come from. Want a delicious way to get your fill? Try these scrumptious muffins—so good they can double as dessert—and then read about the one polyphenol in particular that’s getting researchers’ attention.
Small clinical trials like these are very promising, but the report’s authors caution that, as with all small trials, they need to be repeated with much larger groups of people to confirm findings. Still, these are exciting developments that show extra virgin olive oil’s role as a functional food in addition to its wonderful taste.
For this issue of The Olive Oil Hunter Newsletter, I’m super-excited to introduce you to my inspirational friend Magdalena Wszelaki, certified herbalist, holistic nutrition coach, educator, author of Cooking for Hormone Balance, and founder of the nutrition practice Hormones Balance and the Wellena line of all-natural supplements and skin care products.
If you’re not sleeping and your energy has tanked, no amount of supplements or good-quality food is ever going to bring you back into balance. To boost sleep quality: Eat to stabilize your blood sugar throughout the day. Stop caffeine by 3 pm or even noon. Use no screens from three hours to 30 minutes before bedtime. And sleep in total darkness—so dark you can’t see your hand in front of your face. Cover up the red “power” light on your TV, block the light from street lamps with dark curtains, and cover your electronic clock. Once you start looking around the room, you’ll find sneaky light sources everywhere. If this sounds like too much work, try a sleep mask.
Ready for a chocolate indulgence that’s simple to make? Look no further than my chocolate cheesecake—dreamy, creamy, and luscious. Just allow enough time for it to chill and firm up before serving. New research has found that nutrients in cocoa powder have even more benefits than previously thought, making this dessert less of a guilty pleasure (see the details below). Finally, read about the surprising way to boost your respiratory system.
Kaewsri also noted that, in the study population, men generally reported lower fruit intake than did women. “This difference in dietary patterns may help explain why the potential protective effect of fruit against air pollution was only observed in women,” she added. Kaewsri plans to extend the research by exploring whether diet can influence changes in lung function over time.
I love a dish that’s easy to make yet tastes complex with layers of flavor and, even better, is also comforting on a cold day. The first recipe in this issue of The Olive Oil Hunter Newsletter delivers on all counts. The directions for many vegetable-based soups suggest boiling the vegetables before puréeing them, but that technique is no match for roasting to bring out all their natural sweetness, which, in turn, adds richness to the finished dish. Because I so want to introduce you to turmeric, often under appreciated in American cooking, I’m also including a second recipe that features it—chai masala, an amazing spice mix that makes it easy to create your own chai tea (or coffee) at home. Enjoy!
They also offer the reminder that everyone can achieve health gains through small, incremental bouts of physical activity, even just five minutes at a time to start. Here are more ideas—they’re written with meeting organizers in mind, but can be adapted by anyone wanting to be more active.
Olive oil has a rich history not only as a delicious food but also as an anti-aging, health and beauty booster, dating back thousands of years. Scientific research is just beginning to unravel exactly how its nutrients work to keep the cells in your body young—younger than your chronological age. Here’s what we know so far. Plus: my favorite breakfast to power up your day.
Many foods of the Mediterranean diet have polyphenols and other healthful plant compounds, and this variety also makes it a delicious way of eating. Yet extra virgin olive oil is a real standout. When several experts convened in Jaen, Spain, in May 2018 to discuss the research on the benefits of olive oil and its components, they came to this fascinating conclusion, published in another report in Nutrients: “The preeminent features of the Mediterranean diet have been agreed upon and…the use of olive oil as the nearly exclusive dietary fat is what mostly characterizes the Mediterranean area. Plenty of epidemiological studies have correlated that the consumption of olive oil was associated with better overall health. Indeed, extra virgin olive oil contains (poly)phenolic compounds that are being actively investigated for their purported biological and pharma-nutritional properties…substantial evidence is accruing to support the widespread opinion that extra virgin olive oil should, indeed, be the fat of choice when it comes to human health and sustainable agronomy.” That’s the science of soil management and crop production, meaning choosing olive oil is good for the planet, too.
When the results of a heart-health study are announced, it’s time to stop the presses. News that heart disease and stroke are linked to inflammation caused by diet lets me know that we are right on track with The Olive Oil Hunter Newsletter and my commitment to bringing you healthful recipes that taste so good, you’ll almost feel guilty for eating them!
If these exercises cause discomfort or if you have chronic hand pain, check in with your doctor for an evaluation.
There’s been a lot of research in recent years showing the relationship of gut health with overall health. The gut is thought to be as powerful a system as the brain—it’s sometimes called the second brain! Based on the level of diversity in its bacteria (called the gut microbiota), your gut can make you more or less susceptible to conditions like diabetes and heart disease. So, I was super excited to read about the ways in which extra virgin olive oil can enhance gut microbiota diversity.
The researchers also compared the results of many large-scale studies to find the optimal amount of olive oil to have every day for different health benefits. Here’s what they found: “At least 4 tablespoons per day is associated with a 30% lower risk of occurrence of cardiovascular events and improved cognitive function compared with a low-fat diet. In addition to using EVOO in [place] of saturated fats, the European Food Safety Authority also suggests a minimum daily intake of 20 g [about 1.5 tablespoons] of EVOO to assist in obtaining optimal cholesterol levels and protection of LDL [low-density lipoproteins] from oxidative damage. Although evidence in relation to the optimal amount of EVOO required to modulate the gut microbiota is still in its infancy, beneficial effects on the microbiota have been observed in two intervention studies at doses of 40 and 50 g/day (about 3 and 4 tablespoons, respectively).”