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Benefits of Consuming Olive Oil
While we recommend regular consumption of olive oil, we are referring to ONLY Organic, Cold-Pressed EXTRA VIRGIN Olive Oil.  You MUST read the label as most of the ‘olive oil’ sold in stores is NOT truly decent and should be avoided.  While the country of origin will vary, the bottle you purchase should be produced/bottled by a specific olive oil location/country/region.  Traceability is a good indicator and look for ZERO saturated fat on the label.  Color is also a good indicator of quality as is the FLAVOR. 
The health factors written below refer to ONLY high-quality Extra Virgin (cold pressed) single source/vintage olive oils.  Tasting it should give you a ‘bite’ to the back of your tongue as an indicator to the hither anti-oxidant level.  Color and flavor are also critical.  Store in a cool dark place in a dark bottle.  Storage should be no longer than 3 years. High Heat pretty much destroys most of these health benefits so a less expensive but flavorful olive oil is ok. 

Safe daily consumption guidelines: The amount of olive oil that is safe to consume per day depends on many factors, including overall diet, health and energy needs.  In general, olive is a health and beneficial source of fatty acids, antioxidants, and vitamins.  The Health Organization recommends that total fat intake, including oils, should be between 20% and 35% of total calories consumed.  When it comes to olive oil, this means that you can and should include it in your diet, but in moderation.  1 to 2 Tablespoons Daily

Olive oil is high in calories, like most/all oils. It contains about 120 calories per tablespoon but with zero saturated fat.  As with any dietary regime, you should consult your physician or medical advisor to determine if any conflict or contra-indications may apply to your specific lifestylediet.

The following details were extracted from a very informative video by @10-SECRETS on YouTube (https://www.youtube.com/@10-SECRETS)

About Olive Oil & Its Benefits

1- Boost Heart Health
·        High Concentration of monounsaturated fats - oleic acid helps lower cholesterol levels. Reducing risk of cholesterol deposits in the arteries which is one of the leading causes of heart attacks and strokes.

·        Olive Oil is also high in antioxidants, such as polyphenols, including oleuropein, hydroxytyrosol and tryosol.  These compounds play a critical role in protecting the heart and blood vessels by preventing the oxidation of bad cholesterol.  Thus, they reduce the formation of plaque in the arteries, leading to a reduced risk of atherosclerosis. 

·        In addition, olive oil has been shown to improve the function of the endothelium of the arteries.  The endothelium is a thin layer of cells lining the blood vessels and is responsible for the relaxing and constricting blood vessels, as well as blood clotting.  Healthy endothelial function is vital in preventing long-term heart disease.

2- Anti-inflammatory Properties
·        Extra virgin olive oil is known for its anti-inflammatory properties, which is attributed to its unique array of bioactive compounds. These compounds act by inhibiting the activity of enzymes involved in inflammation, namely, COX-1 and COX-2 enzymes.  By blocking these enzymes, oleocanthal effectively reduces the production of inflammatory mediators, thereby reducing inflammation in the body. 

·        Extra virgin olive oil, known for its phenolic compounds with antioxidant and anti-inflammatory properties, has shown promising effects in the treatment of chronic immune-mediated inflammatory diseases such as rheumatoid arthritis, inflammatory bowel disease, and psoriasis.  Studies suggest that polyphenols found in olive oil may alleviate the symptoms of these diseases by targeting multiple molecular pathways, both locally and systemically.

3- Improved Digestive Health
·        The positive effects of olive oil on digestive health are primarily due to the monounsaturated fats and antioxidants it contains, which combine to aid in the digestive process.  The monounsaturated fats in olive oil, especially oleic acid, are more easily broken down by the body, compared to saturated fats.  This ease of digestion means that olive oil promotes a smoother gastrointestinal tract and reduces the risk of gallstones. 

·        Olive oil also stimulates the digestive system, helping food move through the digestive tract more efficiently.  It also helps moves food through the colon more efficiently. This lubricating effect can be especially helpful in preventing or relieving constipation.  The texture and consistency of the olive oil helps soften the stool, making it easier to pass thorough the intestines during the digestive process. 

·        Olive oil contains antioxidants, such as polyphenols, which have a positive effect on the gut microbiota, helping to maintain a healthy balance of gut bacteria. A healthy gut microbiome is critical for optimal digestion, nutrient absorption and natural immune system function and response.

·        The polyphenols contained in olive oil may also help reduce the risk of inflammation in the gut, which is beneficial for conditions such as irritable bowel syndrome.

4- Improved Cognitive Function
·        The monounsaturated fats found in olive oil are good for brain health because they help maintain the integrity of cell membranes. Healthy cell membranes are important for the efficient transmission of signals between cells, which is a vital process for cognitive functions such as memory and learning.

·        These healthy fats promote a better blood supply to the brain, so that neurons receive the nutrients and oxygen they need to function optimally. 

·        Polyphenols found in olive oil, such as oleocanthal, have neuroprotective properties.  They help reduce oxidative stress and inflammation in the brain, which are factors implicated in the development of diseases such as Alzheimer’s and Parkinson’s. By fighting oxidative stress, these polyphenols protect neurons from damage and death, thereby preserving cognitive function.

5- Diabetes Control
·        Monounsaturated fats, which are abundant in olive oil, play a key role in increasing insulin sensitivity. Insulin is the most important hormone that regulates blood glucose levels.  When the body’s cells are more sensitive to insulin, they respond more effectively to it action.  Insulin hormone promotes the update of glucose from the blood into the cells.  This process is vital to maintaining healthy blood sugar levels and preventing the spikes that can occur with diabetes.

6- Skin and Hair Health
·        The abundance of vitamins, especially vitamin E, found in olive oil is largely responsible for its known positive effects on skin and hair health. Vitamin E is a powerful antioxidant that plays an important role in protecting the skin from environmental stressors, such as UV radiation and pollution, which accelerate skin aging and cause problems such as dryness and decreased elasticity.  By neutralizing free radicals, the antioxidants in olive oil help to keep skin youthful and reduce the signs of aging by increasing its moisture and elasticity.

·        For hair, olive oil’s softening properties are particularly beneficial. It is able to penetrate the hair shaft, providing it with the necessary moisture and reducing breakage. 

·        Olive oil’s ability to fight dryness is also beneficial to the scalp, helping to reduce problems such as dandruff.

·        Olive oil’s vitamin E and essential fatty acids found in, have significant benefits, including inhibiting lipoid peroxidation, skin nourishment, moisturization and anti-aging effects. Olive oil-based products are gentle on the skin and have no side effects.

7- Weight Control
·        The monounsaturated fats found in olive oil promote a feeling of satiety, helping to reduce hunger and the likelihood of overeating.  When consumed, these fats trigger the release of satiety-signaling hormones in the brain, such as peptide YY, a hormone known to reduce appetite.  By promoting feelings of satiety, olive oil can be a valuable tool in managing calorie intake, which is important for weight management.

·        The PUFAs (highly unstable and inflammatory fats that can cause oxidation, rancidity, and free radicals in your body) in olive oil are metabolized differently that saturated fats. They are more likely to be used as an energy source rather than being stored as fat.  This metabolic pathway is useful for weight control because it helps maintain a balance between energy intake and energy expenditure.

8- Bone Health
·        Polyphenols such as oleuropein and hydroxytyrosol found in olive oil are known for their antioxidant and anti-inflammatory properties.  These properties are very important for bone health because they help reduce inflammation in the body, which can lead to bone breakdown over time.  When the bone tissue cells are subjected to oxidative stress, it can disrupt their normal function and balance.  As a result, bone tissue is destroyed faster than it is created.  This imbalance is a key factor in the development of osteoporosis, a disease characterized by weakened bones that are more prone to fractures.

·        Monounsaturated fats, particularly oleic acid found in olive oil, contribute to bone health.  These fats promote the absorption of fat-soluble vitamins, such as vitamin D and K, which are essential for bone formation and mineralization.  Adequate levels of these vitamins are necessary to maintain bone density and reduce the risk of fractures.

9- Immune System
·        Olive oil, especially extra virgin olive oil, is beneficial for the immune system, mainly due its high content of antioxidants, including vitamin E.  It is known that vitamin E enhances the function of T-cells, a type of white blood cells crucial for the immune system.  White blood cells play a key role in the immune system’s response to pathogens. By enhancing the T-cell immune response, olive oil helps maintain immune memory, which protects against future infections.

·        Oleocanthal, a polyphenolic compound found in olive oil, is known for its anti-inflammatory properties.   It acts similarly to ibuprofen, a well-known anti-inflammatory medication.  By inhibiting specific enzymes that are key participants in the inflammatory process, oleocanthal helps reduce the inflammation in the body. 

10- Reducing Cancer Risks
·        Olive oil polyphenols have anti-cancer properties that may reduce the likelihood of developing certain cancers, including breast and colon cancer.  These powerful antioxidants fight the processes that promote the development of cancer cells. 

·        Mechanism of action of polyphenols:  the polyphenols found in olive oil, exhibit their anti-cancer properties through their ability to fight oxidative stress and inflammation.  They can also affect the expression of genes associated with cancer cell growth and reduce their activity.