As part of my ‘Year of Health’ project I committed to blogging every day. I knew that there would be some days where there was not a lot to report, but I have to post as a commitment to myself, and I don’t want to break my streak of 22 days so far!
I’ve been at work in London today and I just don’t have a huge amount to report or to reflect upon. The weather has been unseasonal the last few days (lots of rain), so it isn’t feeling much like June! So even my food choices today and yesterday have not really reflected the time of year. I’ve just eaten whatever was easy…
Today I had eggs scrambled in butter with ham for breakfast. Lunch was a beetroot, rocket and feta salad topped with pumpkin seeds (on the go) plus a small bar of 85% dark chocolate.
Dinner was frittata made with onions, potatoes and fresh parsley and served with a tomato, basil and onion salad, with extra virgin olive oil and raw apple cider vinegar dressing. Why do I use so much extra virgin olive oil? Read on to find out more…
HIGH-POLYPHENOL EXTRA-VIRGIN OLIVE OIL
Extra-virgin olive oil (EVOO), a major source of fat in the Mediterranean diet, possesses a variety of components, including monounsaturated fatty acids and bioactive phenolic compounds that, individually and collectively, exert beneficial effects on cardiometabolic markers of health and act as neuroprotective agents through their anti-inflammatory and antioxidant activities.
Extra-virgin olive oil and its phenolic compounds are promising for prevention and treatment of certain neurodegenerative diseases, such as Alzheimer disease. A recent clinical trial tested the effectiveness of high-polyphenol EVOO in those affected with mild cognitive impairment and found that those receiving the highest polyphenol oil showed significant improvement in multiple cognitive domains.
Accumulating evidence supports the notion that consumption of an EVOO-rich diet can also promote favourable outcomes on gut microbiota, supporting the health of the intestinal environment.
Extra-virgin olive oil affects the gut microbiota by reducing the abundance of pathogenic bacteria, stimulating the growth of beneficial bacteria, and increasing the production of microbially produced short-chain fatty acids (SCFAs), which exert a wide range of anti-inflammatory effects and can modulate the expression of a variety of genes via epigenetic mechanisms.
Source: Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health
The highest polyphenol count I have found is in November Organic Olive Oil. By harvesting the olives earlier they produce a limited quantity of oil as less juice is extracted compared to fully ripened olives, however, this ensures significantly higher polyphenols than other olive oils (November Polyphenols stand above 890mg/kg).
Which healthy fat do you use the most?
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
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