Olive oil, this staple of the Mediterranean diet, is on the rise. Olive oil is a popular salad dressing, but today some opt for a more generous drizzle straight into a glass. In fact, they use it for its supposed health benefits of drinking it neat. But despite the rumor, the origins of olive oil consumption are difficult to trace. Some testimonies suggest that it is an ancestral practice in the Mediterranean regions. It is said that a glass of olive oil was used for breakfast by the Greeks on the island of Crete, who had a long life. Are the benefits worth it (literally) or is it a fad?
What are the potential health benefits of consuming olive oil?
Olive oil is a powerhouse ingredient: It has anti-inflammatory and antioxidant properties, according to a 2020 article published in Cells. But scientific data doesn’t suggest you should drink olive oil like a shooter. There is no solid research to suggest that any of the potential benefits could be achieved by incorporating olive oil into recipes, rather than drinking it straight.
Hundreds of studies have looked at the potential benefits of olive oil used in food preparation. Yet few of them have studied the effects of consuming this “liquid gold,” the nickname the Greek poet Homer would have given this pantry staple. The only nod to this practice is a brief reference in an article published in Scientific Reports in 2021 noting that drinking extra virgin olive oil “is rare among consumers”, perhaps due to its spicy and bitter aftertaste.
If you already have a balanced diet, it’s unlikely you’ll need to add more oil for health benefits. If you already use high-quality olive oil in your cooking and use it in the right preparations, you are reaping its benefits.
Blessings with far-reaching consequences, to be exact. Including olive oil in the diet has been linked to improving heart health and reducing the risk of certain types of cancer, as well as promoting satiety and overall digestive health. In a 2018 study published in The New England Journal of Medicine, participants had fewer cardiovascular events when they ate a Mediterranean diet rich in vegetables, fruit, lean meats, whole grains, and, yes, lots of olive oil.
Moderate consumption of olive oil as part of a Mediterranean diet may also help reduce the risk of breast cancer, according to a review published January 2022 in Molecules.
Ultimately, this oil benefits the intestine, where it helps the body absorb fat-soluble vitamins (such as vitamins A, D, E, and K) found in other foods. When you add olive oil to your salad, for example, you help your body absorb these fat-soluble vitamins more efficiently. It can also contribute to a healthy gut microbiome. According to an article published in Nutrition Reviews in 2021, consuming 3 to 4 tablespoons of olive oil daily can stimulate beneficial microorganisms in the gut microbiome.
A word of caution: While olive oil has benefits for gut health, claims that it can help reduce bloating are anecdotal. It may work for some people, but not for everyone. That’s because we don’t all have the same eating habits, nor the same factors that also influence digestion, such as stress, hormonal fluctuations, medications, food intolerances, and physical activity habits.
What are the possible side effects of consuming olive oil?
Drinking small amounts of olive oil should not cause harm or negative side effects for most people. Some may experience gastrointestinal upset, as eating too much of any unfamiliar food can cause an upset stomach. If you have a medical condition or are taking a medication that alters the absorption of dietary fat (such as a lipase inhibitor), talk to your doctor before changing your diet.
Caloric density is another potential problem. Fat sources like olive oil contain about 40 calories in a teaspoon. So if you’re concerned about total calorie intake, then high-fat foods may be a higher source of calories.
Although dieticians generally don’t recommend drinking straight olive oil, there are some cases where it might be appropriate. Olive oil shots can be helpful for those who struggle to get enough calories each day. In this case, one drink could serve as a concentrated source of calories and healthy fat, even when appetite is low.
How to add olive oil to your diet
The recommended daily consumption of olive oil is one and a half tablespoons.
To increase your olive oil intake, try replacing saturated fats (such as butter) with olive oil. Making this exchange is a heart-healthy choice, according to a 2020 study published in the Journal of the American College of Cardiology. The study suggests that replacing 5 grams of saturated fat (such as margarine, butter, mayonnaise, or shortening) with the same amount of olive oil (about a teaspoon) each day was associated with a lower risk of coronary and cardiovascular disease.
From there, the cooking possibilities are endless. Salads, stir-fries, roasted vegetables, chicken skewers, and fish dishes are some of the easy ways to enjoy olive oil. It is ideal for raw preparations, as well as pan-frying and sautéing, but would not be ideal for frying or cooking at very high temperatures. »
Yes, olive oil is excellent for health. No, you don’t have to drink it neat. Although there is anecdotal evidence of the benefits of olive oil injections, no formal studies have shown whether drinking olive oil is more beneficial than eating it with meals or using it in cooking. In general, health experts recommend using olive oil over sources of saturated fat, but remember that it is high in calories. Consult a doctor or dietitian to find out how much olive oil is right for you, so you don’t accidentally derail your efforts to lose or maintain weight. The suggested consumption for each person will be different, depending on their goals.
The protein suppresses both the bitterness and the acridity caused by the oleocanthal of extra virgin olive oil.
Primary Prevention of Cardiovascular Diseases with a Mediterranean Diet Supplemented with Extra Virgin Olive Oil or Nuts
Extra virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health
Olive oil consumption and cardiovascular risk in US adults
10 foods excluded from weight loss diets despite their immense benefits!
Are you trying to stay in shape, but don’t want to give up all your favorite foods? Take a break: everything you love doesn’t have to be a disaster for your diet! There are plenty of nutritious snacks, meals, and drinks to help you meet your health goals without sacrificing taste. But first, let’s take a look at the 10 Seemingly Unhealthy (But Actually Healthy) Foods on the No-Food List by Mistake when Looking at Your Figure. From savory salmon quiches to tropical smoothies, these time-tested recipes will show you how easy it is to indulge without tipping the scales. So get ready to taste delicious dishes that will not make you feel guilty!
Although they are full of healthy monounsaturated fats, vitamins, and minerals, avocados may still be off-limits on some weight-loss diets due to their high caloric content. That being said, they are an excellent source of dietary fiber and help promote heart health and reduce the risk of stroke. The key is to control your portion sizes when including avocados in your diet.
Although they contain healthy unsaturated fats that provide essential fatty acids, nuts are also high in calories, which may lead many people to avoid them when trying to lose weight. However, a handful of nuts every day can help you feel full longer and reduce cravings for junk food or sugary snacks. Also, studies have shown that people who eat more nuts tend to weigh less than those who eat nothing.
Whole grain bread:
While white bread should be avoided due to its lack of nutritional value and unhealthy ingredients like high fructose corn syrup. Whole wheat bread has many benefits, including providing energy and fiber to help keep you full longer throughout the day. Whole grains are also known to reduce the risk of obesity and type 2 diabetes if eaten regularly.
Legumes are an excellent source of protein, fiber, vitamins and minerals that increase satiety while helping to maintain a healthy weight over time. However, some slimming diets may advise against its consumption due to its higher carbohydrate content. That being said, studies show that eating more legumes can lower cholesterol levels and improve blood sugar control in people with diabetes.
The cheese :
Cheese is an excellent source of calcium which helps build strong bones. On the downside, it can be problematic for people on a weight-loss diet due to its high fat content (especially the whole-grain varieties). Low-fat cheeses, such as ricotta or mozzarella, are much better options because they contain fewer calories and less fat than other types of cheese. All while maintaining the same amount of calcium per serving as their higher-fat counterparts. Plus, they’re just as good!
Although eggs are often off-limits on low-calorie diets due to their relatively high cholesterol content. Research suggests that eating them regularly may reduce the risk of heart disease by increasing HDL (good cholesterol) levels and lowering LDL (bad cholesterol) levels. What makes them beneficial despite the calories they contain.
You don’t need to avoid all sugary treats when trying to lose weight. Dark chocolate contains polyphenols that act as antioxidants and help lower bad cholesterol levels in the body, all without sacrificing taste! Just keep in mind that anything less than 70% cocoa tends to have a higher concentration of sugar, so moderation is key when adding it to your diet.
Unsalted popcorn is a great between-meal snack option due to its low calorie content. It is true that some diets may take a dim view of it, as it is generally considered unhealthy. – largely thanks to its association with cinemas where it gets drenched in salt and butter! But homemade versions with minimal seasoning can provide a big fiber boost without having too much of an impact on the daily calorie intake goals set by dieters trying to lose weight in a healthy way without starving all day.
Surprisingly, bananas are one of the most misunderstood foods, with many believing that eating them regularly can lead to weight gain. This misunderstanding has led to it being unfairly banned from many diets, despite its many benefits. Bananas are very versatile and are an excellent source of dietary fiber and several vitamins and minerals, making them a great overall health food.
Plus, bananas are a naturally low-fat, low-calorie snack that can be used as an ideal energy boost on active days. Ultimately, this amazing fruit should always be in your pantry, no matter what type of diet you follow; not only is it delicious, but it offers several key health benefits that everyone should take advantage of.
Many diets incorrectly suggest that potatoes should not be eaten due to their high carbohydrate and calorie content. In fact, potatoes are packed with vitamins and minerals, including C, B6, and iron. They can also help support healthy digestion, as they contain prebiotic fibers that increase the good bacteria in our gut. Potatoes are also a great snack option when eaten in moderation and with little added fat, such as butter or olive oil. This shows that it is not because a product contains carbohydrates that it is bad for your health!
How much sparkling water should not be exceeded per day?
However, it should be consumed in moderation. In fact, despite the many properties of sparkling water, each person’s metabolism and needs are different.
It should be noted that the hydration capacity of carbonated water is the same as that of natural water, so there is no difference in this regard. There is also no difference in thirst-quenching power: the greater thirst-quenching effect many people experience from drinking carbonated water is simply because the bubbles it contains stimulate the taste receptors on the palate, thus giving a greater sensation of freshness in the mouth. the palate. the mouth, which is however temporary.
It is also true that sparkling water does not provide calories, but it cannot be used as a substitute for mineral water. The ideal is to combine the two, because the consumption of sparkling water is not recommended for everyone.
Recommendations for drinking sparkling water
It is not recommended to drink more than two glasses of sparkling water during meals, as long as it is supplemented with plain water. The bubbles can cause dilation of the gastric walls, leading to bloating, aerophagia, and bloating: “it is therefore strongly discouraged for people suffering from such disorders.”
Pay attention to the sodium content, as some types of sparkling water have levels that are not recommended. If a sparkling water contains between 20 and 100 milligrams per liter, people with high blood pressure or edema, including pregnant women, should drink this water in moderation.
Properties of carbonated water
More and more people are enjoying the incredible benefits of sparkling water. Take note, some of them are:
- It hydrates and the carbon dioxide it contains is then expelled by your own body.
It contains the same nutrients as natural mineral water: calcium, potassium and magnesium. But sparkling water also contains sodium, as we have explained, so you have to be careful with its consumption.
- The calories in sparkling water are zero.
- The gas present in this drink has a satiating effect on our body, making it ideal for controlling hunger in people who are on a diet.
- Sparkling water facilitates heavy digestions, helping to stimulate the correct secretion of gastric juices.
Another property of sparkling water is that it sensitizes the taste buds, thus enhancing the flavor of food.
Does sparkling water make you fat?
Many people believe that sparkling water can cause weight gain, even though it contains no sugar, calories, or flavorings. However, the truth is that carbonated water does not have a direct link to weight gain. This is true as long as you know that your sparkling water does not contain settling agents or flavor enhancers. Carbonated water may contain natural acid, sodium, sweeteners, flavorings, and other additives. These hidden calories and excess sodium can make you fat in the long run. That’s why you need to pay close attention to labels and know what you’re buying like sparkling water.
In conclusion, regardless of its organoleptic characteristics, what one may or may not like, depending on who drinks carbonated water. In other words, carbonated water should never completely replace plain water, which should always be the first choice, especially when more fluids need to be consumed, for example during the summer season, when the risk of dehydration is higher. »
here are the 9 scientifically proven booster foods
Do you tend to forget things more and more? Your diet is most likely to blame. Eating the same old, unhealthy snacks over and over again can affect a person’s memory. Fortunately, certain foods have been scientifically proven to help improve our brain function in terms of memory and recall. Do you want to know what foods they are? Keep reading this article as we share with you the 9 best foods for memory!
Studies suggest that blueberries can boost both short-term and long-term memory, due to their high antioxidant content. Eating blueberries can slow age-related memory decline, as well as help improve memory and coordination. The antioxidants found in blueberries are known to improve communication between brain cells, which helps boost cognitive performance. Furthermore, studies have shown that blueberries can protect the hippocampus from damage caused by oxidative stress, which is one of the main causes of age-related mental decline.
Regular consumption of fish has been scientifically proven to improve memory and other cognitive functions. This is because fish is an excellent source of omega-3 fatty acids, which are essential for protecting brain cells from damage and promoting healthy nerve cell growth. Omega-3s also reduce inflammation in the brain, making neurons more receptive to new information and memories. Research has also shown that eating more fish increases the production of dopamine, serotonin, and norepinephrine, neurotransmitters important for learning and memory processes.
Regular consumption of walnuts has been linked to increased alertness and better overall mental functioning due to their high concentration of essential vitamins and minerals such as vitamin E, zinc, magnesium, iron, and selenium. These nutrients act as natural anti-inflammatories while helping to prevent cognitive decline associated with aging. Walnuts have been particularly linked to improving memory function due to their high content of omega 3 fatty acids which play an important role in increasing learning ability.
Tomatoes are high in lycopene, an antioxidant that may help protect the brain against oxidative damage caused by free radicals that, over time, could lead to impaired memory or thinking skills in people. higher if they are not processed properly. fats, are considered one of the best foods to increase your mental focus without compromising your health goals or nutrition plan.
Whole grains such as oats provide valuable B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and cobalamin (B12). All of these nutrients help optimize cognitive abilities, such as the ability to learn and remember, while providing protection against age-related degenerative diseases, such as dementia or Alzheimer’s disease, by reducing inflammation of the body’s cells, including those found in the brain tissue itself.
Green leafy vegetables:
Leafy green vegetables like spinach contain a lot of iron, an essential mineral responsible for transporting oxygen from the blood to organs, including the brain! Iron helps keep our brain in shape while preventing fatigue during prolonged periods of study or work. So be sure to incorporate leafy greens into your diet if you want to maintain peak cognitive performance! Studies have even suggested that people who consume more iron daily perform better on tests that measure executive functions, such as reasoning skills and working memory, than those who don’t consume enough iron.
Avocados are full of essential vitamins, minerals, healthy fats, fiber, and antioxidants that work together to promote better physical and mental health. Avocados contain monounsaturated fats, omega 3 and 6 fatty acids, and other compounds that actively support the growth, maintenance, and repair of neurons. Additionally, this fruit contains carotenoids such as lutein and zeaxanthin, which research suggests may preserve cognitive function by protecting our brain from oxidative stress. Finally, avocado aids digestion and absorption, making it easier for us to soak up all the benefits it has to offer!
Coffee is known for its energizing effects, but did you know that it is linked to better memory? Caffeine has been shown to increase long-term memory capacity and improve alertness during mentally demanding tasks. It works by blocking adenosine receptors in our brain, allowing dopamine receptors to be more active, giving us energy and focus. However, too much coffee throughout the day can lead to overstimulation leading to fatigue due to headaches; so try to stick to the recommended amounts!
Dark chocolate :
Dark chocolate is another food packed with beneficial compounds! Cocoa contains polyphenols called flavanols that have neuroprotective properties that help protect our brain from age-related degenerative conditions while improving blood flow to areas associated with cognition and learning abilities. Dark chocolate also increases serotonin levels, which helps us feel good and stay focused on the task at hand! And the best? You don’t have to eat tons of dark chocolate to get its benefits; 1 to 2 pieces a day are enough!
Well Being4 months ago
10 underrated healthy habits to free up energy and vitality
Psychology & Diet4 months ago
The exact amount of protein you need for muscle building
Family / Couple4 months ago
To have a satisfying sex life, you need to look at sex in this way
Psychology & Diet4 months ago
Dyslexia: researchers identify more than 40 genes linked to this learning disability
Psychology & Diet4 months ago
Why is it so important to taste the food?
Well Being4 months ago
7 health benefits of doing Pilates
Health / Home4 months ago
How to perfume the whole house with the tip of the bottle on the radiator?
Health / Home4 months ago
3 zodiac signs that are most often betrayed by their partners: they have bad luck