Extra Virgin Olive Oil and its Anti-inflammatory Benefits
Extra virgin olive oil is one of the healthiest and most versatile foods we can find in our Mediterranean diet. It is not only known for its delicious taste, but also for its multiple health benefits. One of the highlights of this oil is its powerful anti-inflammatory effect, which can help prevent and treat various diseases.
What is Extra Virgin Olive Oil?
Extra virgin olive oil is the natural juice of olives, obtained only through mechanical cold extraction processes. Unlike other types of olive oil, extra virgin olive oil is characterized by its low acidity and its high content of polyphenols, antioxidants that give it its anti-inflammatory and protective properties.
Anti-inflammatory Benefits of Extra Virgin Olive Oil
Extra virgin olive oil has anti-inflammatory effects that may help reduce the risk of chronic diseases related to inflammation, such as cardiovascular disease, type 2 diabetes, obesity and cancer.
These anti-inflammatory benefits are mainly due to the polyphenols present in extra virgin olive oil, such as hydroxytyrosol and oleocanthal. These compounds can inhibit the production of pro-inflammatory substances in the body, such as cytokines and prostaglandins, thus reducing inflammation and promoting health.
Anti-inflammatory Effects in Cardiovascular Diseases
Chronic inflammation plays a key role in the development of cardiovascular diseases, such as atherosclerosis and coronary heart disease. Numerous studies have shown that regular consumption of extra virgin olive oil can help reduce markers of inflammation and improve cardiovascular health.
In a 2018 study of more than 7,000 participants, it was found that those who regularly consumed extra virgin olive oil had a 14% lower risk of developing cardiovascular disease compared to those who did not.
Impact on Type 2 Diabetes and Obesity.
Type 2 diabetes and obesity are two chronic diseases associated with systemic inflammation. The consumption of extra virgin olive oil has been associated with a reduction in the risk of developing these conditions and with an improvement in glycemic control and insulin sensitivity.
A 2017 study of more than 1,300 participants found that those who consumed more extra virgin olive oil had a lower risk of developing type 2 diabetes compared to those who consumed less.
Anticarcinogenic Potential
The polyphenols present in extra virgin olive oil have also shown anti-cancer and anti-proliferative properties. These compounds can inhibit the growth of cancer cells and reduce tumor formation.
A 2015 study found that a diet rich in extra virgin olive oil was associated with a lower risk of developing breast cancer in premenopausal women.
Healthy Recipes with Extra Virgin Olive Oil
Taking advantage of the anti-inflammatory benefits of extra virgin olive oil is very easy by incorporating it into our daily cooking. Here are some healthy recipe ideas that you can prepare using this delicious oil:
- Tomato, mozzarella and basil salad: Mix tomato slices and fresh mozzarella, dress with extra virgin olive oil, salt, pepper and fresh basil leaves.
- Whole wheat pasta with steamed vegetables: Cook whole wheat pasta al dente and mix with steamed vegetables such as broccoli, carrots and zucchini. Dress with extra virgin olive oil and add herbs such as rosemary or thyme.
- Grilled chicken with quinoa salad: Grill chicken and accompany it with a refreshing quinoa salad, spinach, tomato, avocado and extra virgin olive oil as dressing.
Conclusions
Extra virgin olive oil is a culinary treasure and a health ally. Its powerful anti-inflammatory effects make it a key component of a balanced and healthy diet. At Almazara As Pontis, we produce Vieiru Extra Virgin Olive Oil, 100% Manzanilla Cacereña with denomination of origin Gata - Hurdes. Our oil is carefully elaborated from the best olives, guaranteeing its exceptional quality and flavor. Take advantage of all the anti-inflammatory benefits of extra virgin olive oil by including it in your daily meals. Your health will thank you.