Health and Life Magazine October 2016

Spotlight on Olive Oil
Olive oil comes from the fruits of the olive tree. Every 100 grams
of oil contain 880 calories. But before you cut it out of your diet
because of the calorie content, know that these calories contain
the healthiest kind of fats for your body. Olive oil is packed with
Omega 3 and 6, and is a good source of minerals including
calcium, iron, magnesium, phosphor, potassium, and sodium.
What’s more, it is drenched in antioxidants, which are highly
beneficial to the body, fighting disease and boosting the immune
system. With its saturated and monounsaturated fatty acids, olive
oil is said to be one of the healthiest fats you can eat. It is also high
in vitamins, most notably vitamins E and K, which are essential for
both skin and bones.
Is your Olive Oil Authentic?
Not all olive oils are created equal. Cheaper, lower quality
versions of the oil are extracted using chemicals, and are
sometimes even mixed with other, poorer quality, oils. The best
type of olive oil you can buy is extra virgin olive oil, which is
cold-extracted naturally and has to pass high standards of taste
and smell. The cold-extraction helps to preserve the oil’s many
nutrients. Among them are phenolic antioxidants, which are
chemical compounds that can protect you from illnesses ranging
from flu and infections to cancer. The good news is you can easily
check whether the oil you’ve bought is authentic and high quality.
Simply place two spoonful of the oil in a jar, and place it in the
fridge for a few hours. If the oil solidifies it is authentic. If it is still
liquid, then it is most likely poorer quality oil.
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Which Olive Oil
Should You Buy?
Extra virgin olive oil – the best
olive oil you can buy, cold extracted
naturally and packed with nutrients. It
has a distinctive fruity taste, delicious
drizzled over a multitude of dishes.
Virgin olive oil – the next step down
from extra virgin olive oil, virgin oil
is also cold extracted but is slightly
more acidic. It still has a good flavor
and can be used raw.
The Benefits of Olive Oil
Happy heart : Olive oil contains 70% unsaturated fatty acids, which
have been shown to lower blood cholesterol, and protect the heart
from cardiovascular disease. It also helps to lower blood pressure.
Weight loss: The unsaturated fatty acids plentiful in olive oil may help
in weight loss. It slows down the intestinal transit, thereby keeping
you feeling fuller for longer, and less likely to snack between meals.
Youthful skin: Olive oil is high in free-radical-fighting antioxidants,
which slow skin ageing. It gives a natural glow to your skin, and is
often used in beauty products.
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Semi-virgin olive oil – slightly more
acidic than virgin olive oil, this oil is
good for cooking but doesn’t have
enough flavor to be enjoyed raw.
Light olive oil – this type of oil is mixed
with other cooking oils like canola or
soya. It is best avoided, because oils
like canola or soya are less nutritious
and contain high ratios of omega 6 to
omega 3, which can cause
inflammation.
With such a long list of benefits, no wonder
it’s a kitchen favorite! So why not drizzle
it onto your lunchtime salad, add some to
your hummus recipe, or spoon a generous
helping into a warming soup, and start
feeling the benefits today!
Healthy kidneys:
Olive oil helps to prevent the formation of kidney stones.
Cancer-protective: The antioxidants contained in olive oil
help fight chronic diseases like cancer, especially breast
and colon cancer.
Strong bones: A study from the International Journal of Food
Science and Nutrition finds that olive oil may lessen your risk of
osteoporosis by preventing the loss of bone mass.
Quicker brain: Research published in the Journal of Alzheimer’s
Disease finds that extra virgin olive oil can reverse oxidative damage
to the brain and has beneficial effects on learning and memory.
Anti-microbial: The Journal of Food Protection finds that the phenolic
compounds in olive oil are antimicrobial. In one study, virgin olive oil
reduced the counts of salmonella and listeria in packaged foods.
Disclaimer:
Olive oil is safe with no side effects when eaten in moderation or messaged into skin. However, pregnant women
should use it sparingly and consult their doctor before using it during breastfeeding. Because it can lower blood
sugar levels, diabetics should be careful when using it on a regular basis.
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OCTOBER 2016
OCTOBER IS THE BREAST CANCER AWARENESS MONTH