Why a daily dose of this type of olive oil can significantly reduce the risk of death

spoon and a half a day virgin olive oil A study finds that common olive oil works wonderfully on your health by significantly reducing the risk of death – but common olive oil has absolutely no benefit in protecting against mortality.

This level of consumption – about 22 grams per day – reduces the risk of death from any cause in any given period by 34 percent.

and reduces the chance of death related to cardiovascular disease, for example from heart disease, by 57 percent, According to the search.

By contrast, the study found that common olive oil — which has been refined — did not reduce either risk, although that doesn’t mean it isn’t likely to provide other health benefits.

This is the first research to directly compare the effects of virgin and common olive oil on mortality risk, based on a representative group of the general population — making it the most comprehensive study on the issue to date, experts say.

The superior health properties of virgin or extra virgin olive oil (they are essentially the same, with extra virgin olive oil being less common) are believed to be due to their much higher levels of antioxidants.

This group of chemicals protects against the effects of “free radicals” – molecules your body produces that are linked to diseases such as heart disease and arthritis.

“This is the first study able to accurately differentiate the type of olive oil consumed: virgin and common olive oil. It clearly shows that the thing that brings the benefits is virgin, not common,” said lead researcher Carolina Donat-Vargas, from the Autonomous University of Madrid. I.

Nowadays, many dietary guidelines recommend healthy vegetable oils such as olive oil or canola oil as part of a regular diet. Based on our findings, these dietary guidelines should emphasize the preferred consumption of virgin olive oil over refined oil.

“Whether extra-virgin olive oil is also superior to other vegetable oils should be tested in future studies,” added Dr. Donat Vargas.

Despite the cost-of-living crisis, Dr. Donat Vargas says, if you can, “it is worth the economic effort to buy extra virgin olive oil instead of common oil, not only for raw consumption, but also for cooking.”

spoon and a half a day virgin olive oil Olive oil greatly reduces the risk of death – but common olive oil has no benefit (Photo: University of Barcelona)

The research did not distinguish between raw olive oil — for example drizzled over a salad or spread on bread — and hot olive oil, from its use in stews, soups or sauces, for sautéing bacon or grilling vegetables.

She explained that extra virgin olive oil has a higher temperature (240 degrees Celsius) than other vegetable oils, so it tolerates temperatures better.

This means that they do not decompose, lose nutritional properties or generate toxic substances.

“The message is to use extra virgin olive oil for everything in the kitchen and to put an end to the misconception that it is for raw use only. The higher the quality of the oil, the better its smoke point, and the better for cooking,” she said.

Experts not involved in the study welcomed their findings.

“These findings are really important and will be aptly taken into account in all dietary guidelines – as mortality is the most important challenging end point measurable in clinical research,” said Ramon Estruch, senior consultant in the Department of Internal Medicine at the hospital clinic and lead author of the book: Historical experience on the benefits of the Mediterranean diet.

“The type of olive oil that should be recommended for inclusion in a healthy diet should be extra virgin olive oil,” added Dr. Estroche, who is also an associate professor at the University of Barcelona.

Although extra virgin olive oil is an excellent type of fat, it should be eaten as part of a healthy diet, such as the Mediterranean diet. Because of the synergy between the effects of the different foods of the Mediterranean diet, it achieves higher health effects when taken with healthy foods such as vegetables, legumes and whole-grain bread.”

It’s not clear exactly why extra virgin olive oil is more beneficial than common olive oil, although Dr. Donut Vargas says that may be because it contains much higher levels of bioactive compounds such as polyphenols – a group of at least 8,000 compounds. Protect plants from harmful factors, such as sun damage, insects and pathogens.

Humans can also benefit from these compounds, which can be rich in antioxidants, with powerful anti-inflammatory, anti-fungal, and anti-bacterial properties.

“Virgin olive oil is enriched with abundant bioactive compounds such as polyphenols that have a wide range of beneficial effects on health,” she says.

However, during the refining process used to obtain the common olive oil variety, most of these secondary compounds are lost and chemical solvents are added. Therefore, these healthy compounds are mainly found in sufficient quantities only in the virgin variety of olive oil, which is obtained only by mechanical means by crushing and pressing olives. “

“In contrast, common olive oil, which is a blend of virgin (20 percent) and refined (80 percent), contains significantly fewer bioactive compounds,” she said.

About 12,161 individuals, aged 18 years and over, representing the Spanish population, were recruited between 2008 and 2010 and followed up to 2019. Baseline food consumption was combined with a computer-based dietary history.

After a median follow-up of 10.7 years (129,272 person-years), there were 143 cardiovascular disease deaths, and 146 cancer deaths.

The study was published in the peer-reviewed European Journal of Clinical Nutrition.

Dr. Donat-Vargas explains that the difference between virgin and virgin is very minimal, and in practice there are only super virgin oils.

“Virgin oil is the oil obtained from the first cold pressing of olives and by mechanical procedures. To be called ‘extra’ it must meet some acidity criteria. If it does not meet it, it cannot be called ‘extra’ but the nutritional quality and polyphenol content are the same. It is difficult Finding virgin oil in the non-extra virgin market.

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