This blog was inspired whilst on my annual family holiday to North Cyprus, where olive trees are found in abundance. My father keeps a small olive grove of 18 olive trees, pomegranate, carob and almond trees. The yearly harvest of olives keep the whole family going for more than a year. Picking the olives typically happens in October and they are cold-pressed into oil via traditional mechanical methods. No pesticides, heating or refining of the oil takes place and it’s the most delicious tasting olive oil. Sometimes I’m quite surprised (and concerned!) how much we can get through in a year however, olive oil is a staple of the Mediterranean diet and has powerful health benefits, particularly when it comes to heart health, fertility, and overall wellness. Rich in monounsaturated fats, especially oleic acid, olive oil has been shown to lower bad cholesterol, reduce inflammation, and support a healthy heart. Its antioxidant-rich profile, including vitamin E and polyphenols, offers protective benefits against oxidative stress, a key factor in maintaining fertility and reproductive health for both men and women. In this blog, I will explore the unique composition of olive oil, delve into its benefits for heart health and fertility, and discuss the best ways to incorporate it into your diet. I'll also clarify the differences between various types of olive oil, helping you make informed choices for optimal health. I've popped a handy shopping list below too, with my top picks. Whether you're seeking to enhance your diet or support your reproductive health, olive oil is a must-have in your kitchen.
The Benefits of Olive Oil - Understanding Its Nutritional Value and Role in Fertility
Olive oil is a cornerstone of the Mediterranean diet, prized for its rich composition and numerous health benefits. It is predominantly composed of monounsaturated fats, particularly oleic acid, which constitutes about 70-80% of its fatty acid profile. Oleic acid is known for its positive impact on heart health, as it helps to lower LDL (bad) cholesterol levels while maintaining or even increasing HDL (good) cholesterol. This balance is crucial in reducing the risk of cardiovascular diseases. Additionally, oleic acid has anti-inflammatory properties that help to decrease chronic inflammation, a common underlying factor in many diseases, including heart disease and metabolic disorders. Recent studies consistently support the concept that the olive oil rich Med Diet supports healthier ageing and increased longevity (1).
In terms of fertility, olive oil's benefits extend beyond cardiovascular health. Its high content of antioxidants, especially vitamin E and polyphenols, plays a critical role in protecting reproductive cells from oxidative stress. Oxidative stress can damage sperm and egg cells, leading to reduced fertility. The antioxidant properties of olive oil help neutralise free radicals, preserving the integrity of these cells and enhancing fertility in both men and women. For women, olive oil can support hormonal balance, a key factor in reproductive health, by stabilising insulin levels and reducing inflammation, both of which are crucial for maintaining healthy hormone levels.
Recent research has further highlighted olive oil's role in reproductive health. One study showed that the Mediterranean diet, rich in olive oil, was associated with improved fertility outcomes, particularly due to the high intake of monounsaturated fats and antioxidants like vitamin E (2). Another study found that diets high in antioxidants, including those found in olive oil, were linked to better sperm quality and higher pregnancy rates (3).
The Best Ways to Consume Olive Oil
Olive oil is a staple in Mediterranean cooking and a versatile ingredient that can enhance the flavour and nutritional value of countless dishes. Whether drizzled over salads, used as a dip for bread, or added as a finishing touch on cooked vegetables, olive oil's rich, fruity taste and health benefits make it an essential part of any meal. Incorporating olive oil into every main meal, as practiced in the Mediterranean diet, is an easy and delicious way to maximise its health benefits, particularly for heart health, reducing inflammation, and supporting fertility.
One simple and delicious way to include olive oil in your daily meals is by using it in salad dressings. A favourite dressing recipe of mine is a tahini and olive oil dressing made with 2 tablespoons of lemon juice, 2 tablespoons of tahini, 3 tablespoons of extra virgin olive oil, and 1 tablespoon of wholegrain mustard. This dressing not only adds flavour to salads but also provides a healthy dose of monounsaturated fats, antioxidants, and nutrients that support overall wellness. Simply add all the ingredients in a small jar and shake until combined.
Olive oil can also be used creatively in fertility-enhancing recipes. For example, try adding a tablespoon of olive oil to your morning smoothie for a boost of healthy fats, or use it as a base for marinades when preparing lean meats or fish. The antioxidants in olive oil, particularly vitamin E and polyphenols, help protect reproductive cells from oxidative stress, making it a valuable addition to any diet focused on fertility.
For those who enjoy cooking, olive oil is an excellent fat for sautéing vegetables or even as a healthier alternative to butter in baking. Contrary to popular belief, heating olive oil is not as detrimental as once thought, thanks to its polyphenol content, which helps protect the oil from oxidative damage at higher temperatures. This makes olive oil not only a tasty but also a safe choice for various cooking methods.
Incorporating olive oil into your daily meals is both simple and beneficial. Its versatility in the kitchen, combined with its numerous health benefits, makes it an indispensable ingredient in any diet, particularly for those looking to enhance their fertility and overall well-being.
Debunking Myths About Heating Olive Oil - Why It's Not as Bad as You Think
Heating olive oil has been a topic of debate for years, with concerns mainly focused on the possibility of the oil becoming unstable and producing harmful compounds when exposed to high temperatures. However, recent research has largely debunked these concerns, highlighting that olive oil, particularly extra virgin olive oil (EVOO), remains stable and safe for cooking due to its unique composition.
One of the key factors contributing to the stability of olive oil at higher temperatures is its high content of monounsaturated fats, particularly oleic acid. Monounsaturated fats are known for their resistance to oxidation, which means they are less likely to break down and form harmful free radicals when heated. This makes olive oil more stable than many other oils that are rich in polyunsaturated fats, which are more prone to oxidation and degradation at high temperatures.
In addition to its monounsaturated fat content, olive oil is rich in polyphenols, which are powerful antioxidants (4). These polyphenols not only provide numerous health benefits but also play a crucial role in protecting the oil from oxidative damage during cooking. Studies have shown that the polyphenols in olive oil can help to maintain its integrity even when exposed to temperatures commonly used in cooking, such as sautéing or light frying.
One study investigated the stability of various cooking oils and found that extra virgin olive oil was one of the most stable oils when heated, even more so than some oils with higher smoke points (5). The study highlighted that EVOO could be safely used for cooking without losing its health benefits or producing harmful compounds.
Practical advice for using olive oil in cooking involves understanding that while olive oil has a relatively moderate smoke point (around 190-210°C or 375-410°F), it is still suitable for a variety of cooking methods. For sautéing, light frying, or even roasting vegetables, olive oil is an excellent choice. Its ability to withstand these cooking methods without compromising its nutritional value makes it a versatile and healthy option for everyday use.
When using olive oil in cooking, it is essential to avoid overheating it, as any oil, when heated beyond its smoke point, can degrade, and produce harmful compounds. To safely use olive oil, start with a cold pan, and gradually heat the oil to the desired temperature. Keep the heat at medium to medium-high for most cooking and monitor the oil to ensure it does not start smoking.
Choosing the Right Olive Oil
Extra virgin olive oil (EVOO), cold-pressed olive oil, and plain olive oil differ significantly in their processing methods and nutritional content. EVOO is considered the gold standard for health and fertility because it is the least processed form of olive oil. It is extracted from olives using mechanical methods without the use of heat or chemicals, preserving the oil's natural polyphenols, antioxidants, and vitamins. These compounds are essential for reducing inflammation, protecting against oxidative stress, and supporting overall wellness, including reproductive health.
Cold-pressed olive oil refers to the method used to extract the oil without heat, ensuring that the beneficial nutrients are retained. While EVOO is always cold-pressed, not all cold-pressed oils are of extra virgin quality. The term "cold-pressed" alone does not guarantee that the oil is unrefined or of the highest quality; it simply indicates the extraction process. Meanwhile, olive oil, on the other hand, is often a blend of refined and unrefined oils. The refining process typically involves heat and chemicals, which strip away many of the beneficial compounds found in the oil, resulting in a product with lower nutritional value and fewer health benefits.
When selecting olive oil, it is important to choose high-quality, pure options that are not mixed with other oils or refined. Blended or refined oils can have significantly reduced health benefits due to the loss of polyphenols and other nutrients. To identify authentic extra virgin olive oil, look for certification seals such as the European Union's Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI). Additionally, check for harvest dates on the label to ensure freshness, as olive oil is best consumed within 18 months of production. By choosing certified, high-quality EVOO, you can ensure maximum health benefits and support for your overall wellness and fertility. Also, do go for olive oil in glass jars over plastic bottles – glass preserves the oil's quality preventing chemical leaching that can occur with plastic. Additionally, glass protects the oil from light and air, helping to maintain its freshness and nutritional value.
Here are my top picks:
References
1. López-Miranda, J., Pérez-Jiménez, F., Ros, E., De Caterina, R., Badimon, L., Covas, M.I., Escrich, E., Ordovás, J.M., Soriguer, F., Abia, R., 2010. Olive oil and health: summary of the II international conference on olive oil and health consensus report, Jaén and Córdoba (Spain) 2008. Nutrition, Metabolism and Cardiovascular Diseases, 20(4), pp.284-294.
2. Di Daniele, N., Noce, A., Vidiri, M.F., Moriconi, E., Marrone, G., Sarlo, F., De Lorenzo, A. and Rovella, V., 2017. Impact of Mediterranean diet on metabolic syndrome, cancer and longevity. Oncotarget, 8(5), pp. 8947-8979.
3. Sehrawat N, Sharma U, Yadav M, Sharma V, Dey A, Emran TB, Sharma AK, Dhama K. (2023). Dietary patterns and fertility status in men: Mediterranean diet does make a difference in ameliorating the rise in male infertility problems due to changing lifestyle. Int J Surg. 109(3), pp. 564-567.
4. Tuck, K.L., Hayball, P.J., 2002. Major phenolic compounds in olive oil: metabolism and health effects. The Journal of Nutritional Biochemistry, 13(11), pp.636-644.
5. Casal, S., Malheiro, R., Sendas, A., Oliveira, B.P.P., Pereira, J.A., 2010. Olive oil stability under deep-frying conditions. Food and Chemical Toxicology, 48(10), pp.2972-2979.
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