Fresh-Pressed Olive Oil Club
Health Benefits Page 2

Fresh-pressed extra virgin olive oil provides multiple health benefits

Posted on by The Olive Oil Hunter

Polyphenol-rich extra virgin olive oil, on its own and as part of the well-studied Mediterranean Diet, has demonstrated significant positive effects on the body and mind.

Heart: Consuming more than 1/2 tablespoon of olive oil a day translates to a “14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD). Replacing 5 grams a day of margarine, butter, mayonnaise, or dairy fat with the equivalent amount of olive oil was associated with 5% to 7% lower risk of total CVD and CHD.”1

Brain: The Mediterranean Diet has positive effects for “both cognitively impaired and unimpaired older populations, especially on their memory, both in the short and long run.” Plus, boosting the diet with additional intake of foods “such as extra-virgin olive oil…might have a more significant impact on the improvement of cognitive performance among seniors.”2

Gut: EVOO lowers levels of bad bacteria and stimulates good bacteria: “The gut microbiota and health of the intestinal environment are now considered important factors in the development of obesity, metabolic disease, and even certain neurodegenerative conditions via the gut-brain axis. Recently, data are emerging which demonstrate that the health-promoting benefits of EVOO may also extend to the gut microbiota.”3

Biological Aging & Bone: People who stick more closely to the Mediterranean Diet “are on average almost 1 year biologically younger than their chronological age, as compared to those with low adherence,” thanks to its polyphenol-rich foods like extra virgin olive oil. Polyphenols are also linked with higher bone mineral density. “In particular, high consumption of extra-virgin olive oil leads to lower risk of osteoporosis-related fractures.”4

Skin: Olive oil works well in beauty formulas and may enhance your skin because it “provides a safe and stable emulsion delivery system. The antioxidant activity of olives makes them a candidate for moderating the effects of the aging process on the skin by limiting biochemical consequences of oxidation.” Simple translation: It seems to help guard against the ravages of the environment.5

References:

  1. Guasch-Ferré, M., et al. “Olive Oil Consumption and Cardiovascular Risk in U.S. Adults.” Journal of the American College of Cardiology, April 2020; https://doi.org/10.1016/j.jacc.2020.02.036.
  2. Klimova, B. et al. “The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population.” Nutrients, June 2021; doi: 10.3390/nu13062067.
  3. Millman, JF, et al. “Extra-Virgin Olive Oil and the Gut-Brain Axis: Influence on Gut Microbiota, Mucosal Immunity, and Cardiometabolic and Cognitive Health.” Nutrition Reviews, December 2021; doi: 10.1093/nutrit/nuaa148.
  4. Esposito, S., et al. “Dietary Polyphenol Intake Is Associated with Biological Aging, a Novel Predictor of Cardiovascular Disease: Cross-Sectional Findings from the Moli-Sani Study.” Nutrients, May 2021; doi: 10.3390/nu13051701.
  5. Gonçalves, S. and Gaivão, I. “Natural Ingredients Common in the Trás-os-Montes Region (Portugal) for Use in the Cosmetic Industry: A Review about Chemical Composition and Antigenotoxic Properties.” Molecules, August 2021; doi: 10.3390/molecules26175255.

Can Small Amounts of Olive Oil Keep Mortality at Bay?

Posted on by The Olive Oil Hunter

Adapted from an article by Susanna Larsson in the Journal of the American College of Cardiology, January 20, 2022.

Olive oil is the cornerstone of the Mediterranean diet, which is also abundant in plant foods. High adherence to the Mediterranean diet has been associated with lower incidence and mortality from cardiovascular disease (CVD) and cancer. For CVD, the association with the Mediterranean diet appears most attributable to olive oil, fruit, vegetables, and legumes.

In the January 2022 issue of the Journal of the American College of Cardiology, a team of investigators reported results from a study of olive oil consumption and risk of all-cause and cause-specific death in 2 cohorts of more than 90,000 US women and men.

In this large, well-designed study, with long-term follow-up and repeated measurements of dietary intake and other risk factors for diseases, participants who reported the highest olive oil consumption—half a tablespoon or more per day—had a 19% lower risk of all-cause death, 19% lower risk of death from CVD, 17% lower risk of death from cancer, 29% lower risk of death from neurodegenerative disease (such as Alzheimer’s or Parkinson’s), and 18% lower risk of death from respiratory disease (such as COPD), compared with those who never or rarely consumed olive oil, after adjustment for known risk factors and other dietary factors. Lower daily olive oil consumption, up to 1 teaspoon, reduced the risk of all-cause death by 12% and death from CVD, cancer, and neurodegenerative diseases significantly as well. The authors subsequently performed substitution analyses and found that replacement of margarine, butter, mayonnaise, and dairy fat with olive oil was associated with a reduced risk of mortality. However, substituting olive oil for other vegetable oils (such as canola, corn, safflower, and soybean oil) did not confer a reduced mortality risk. This suggests that vegetable oils may provide similar protective benefits.

A novel finding of this study is the inverse association between olive oil consumption and risk of neurodegenerative disease mortality. Alzheimer’s disease is the major neurodegenerative disease and the most common cause of dementia. The authors found a significant 27% reduction in risk of dementia-related death for those in the highest vs lowest category of olive oil consumption. Considering the lack of preventive strategies for Alzheimer’s disease and the high morbidity and mortality related to this disease, this finding, if confirmed, is of great public health importance.

Reference: Guasch-Ferré M, Li Y, Willett WC, et al. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022;79(2):101–112.

Mediterranean Diet May Confer Long-Range Health Benefits to Teenagers/Adolescents

Posted on by The Olive Oil Hunter

Based on the study by Giuseppina Augimeri, et al, published in Antioxidants (July 2021)

Teenagers who more closely adhered to the Mediterranean diet had lower levels of inflammatory markers in their blood serum, which may have a positive impact on preventing metabolic and chronic diseases later in life, the results of a new study show.

Researchers in Calabria also measured higher levels of antioxidants and anti-inflammatory activity in the serum of the adolescents who more closely followed the Mediterranean diet, compared to teenagers who were medium or poor adherers.

Study Design: The study used the Mediterranean Diet Quality Index for children and teenagers (KIDMED) to assess adherence to the Mediterranean diet among the 77 participants, public high school students ages 14 to 17 (36 girls and 41 boys).

Participants provided reports on their meals every 24 hours through scheduled daily telephone calls with nutritionists. A value of +1 was assigned to the intake of whole grains, vegetables, fruits, legumes, dairy products, fish, nuts, and olive oil. A value of −1 was assigned to skipping breakfast, eating fast food, and consuming baked goods or sweets. Data on the methods of food preparation, ingredients used in prepared dishes, and serving size were also collected.

Daily nutrition results were scored from 0 to 12, and adherence to the Mediterranean diet was classified in 3 groups: a daily average of >8 points (“optimal”); 4 to 7 (“medium”); and <3 points (“poor”). Blood samples were taken at the study’s outset and at the 6-month point.

Results: At 6 months, 43 percent of participants scored in the “optimal” category; 48 percent scored in the “medium” category; and 9 percent scored in the “poor” category.

Among the “optimal” group, there was clear evidence of higher levels of antioxidants and anti-inflammatory activity in blood serum, compared with the “medium” and “poor” adherers. And, although all 3 groups consumed a similar daily amount of calories, the “optimal” group had a significantly higher intake of polyunsaturated fatty acids (PUFAs, found in olive oil and nuts), total dietary fiber, and vitamins B2 and C, compared to “poor” adherers.

These results strongly reinforce the importance of a healthy diet for adolescents. The investigators intend to continue to study the effects on young people of consuming a Mediterranean diet—future areas of focus will include the polyphenol content of various foods.

Takeaway: Greater adherence to the Mediterranean diet in adolescents is linked to higher levels of antioxidants and anti-inflammatory activity, which may help prevent metabolic and chronic diseases in adulthood.

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

Does eating a Mediterranean diet protect against memory loss and dementia?

Posted on by The Olive Oil Hunter

Adapted from an article from the American Academy of Neurology, May 6, 2021

Eating a Mediterranean diet that is rich in fish, vegetables, and olive oil may protect your brain from protein buildup and shrinkage that can lead to Alzheimer’s disease, according to a new study. The research is published in the May 5, 2021, online issue of Neurology.

The study looked at abnormal proteins called amyloid and tau. Amyloid is a protein that forms into plaques, while tau is a protein that forms into tangles. Both are found in the brains of people with Alzheimer’s disease but may also be found in the brains of older people with normal cognition.

The Mediterranean diet includes high intake of vegetables, legumes, fruits, cereals, fish, and monounsaturated fatty acids such as olive oil, and low intake of saturated fatty acids, dairy products, and meat.

“Our study suggests that eating a diet that’s high in unsaturated fats, fish, fruits and vegetables, and low in dairy and red meat may actually protect your brain from the protein buildup that can lead to memory loss and dementia,” said study author Tommaso Ballarini, PhD, of the German Center for Neurodegenerative Diseases (DZNE) in Bonn, Germany. “These results add to the body of evidence that show what you eat may influence your memory skills later on.”

The study involved 512 people. Of those, 169 were cognitively normal, while 343 were identified as being at higher risk of developing Alzheimer’s disease. Researchers looked at how closely people followed the Mediterranean diet based on their answers to a questionnaire asking how much they ate of 148 items over the previous month. People who often ate healthy foods typical of the Mediterranean diet, like fish, vegetables, and fruit, and only occasionally ate foods not typical of the Mediterranean diet like red meat, received the highest scores, for a maximum score of nine.

Cognitive skills were assessed with an extensive test set for Alzheimer’s disease progression that looked at five different functions, including language, memory, and executive function. All the participants had brain scans to determine their brain volume. In addition, the spinal fluid of 226 study participants was tested for amyloid and tau protein biomarkers.

Researchers then looked at how closely someone followed the Mediterranean diet, and the relationship to their brain volume, tau and amyloid biomarkers, and cognitive skills. After adjusting for factors like age, sex, and education, researchers found that in the area of the brain most closely associated with Alzheimer’s disease, each point lower people scored on the Mediterranean diet scale equated to almost one year of brain aging.

When looking at amyloid and tau in people’s spinal fluid, those who did not follow the diet closely had higher levels of biomarkers of amyloid and tau pathology than those who did. When it came to a test of memory, people who did not follow the diet closely scored worse than those who did.

“More research is needed to show the mechanism by which a Mediterranean diet protects the brain from protein buildup and loss of brain function, but findings suggest that people may reduce their risk for developing Alzheimer’s by incorporating more elements of the Mediterranean diet into their daily diets,” Ballarini said.

Reference: Ballarini T, van Len DM, Brunner J, et al. Mediterranean diet, Alzheimer disease biomarkers and brain atrophy in old age. Neurology. 2021; doi.org/10.1212/WNL.0000000000012067