I drank a tablespoon of extra virgin olive oil every day for 35 days: here's what happened to me.
Olive oil has always been the one constant in my life. My mother always had an olive oil remedy for anything, as far back as I can recall. — Norma Kamali
One of my 30-day challenges, which are designed to help people develop small, sustainable, healthy habits, was to drink one tablespoon of extra virgin olive oil.
I've experimented with everything in the last several months, from walking 10,000 steps a day to starting my morning ritual with lukewarm lemon water.
In the next days, I will provide my in-depth reviews. In order for you to include the 30-day challenges I completed this year in your New Year's resolutions, I will also make sure to blog about them.
But it was all about olive oil this time.
Why Use Olive Oil?Olive oil has long been valued for its health advantages, especially extra virgin olive oil.
It is a key component of the Mediterranean diet and is linked to high life expectancy, vigorous health, and lower cardiovascular mortality.
According to research, its advantages go well beyond heart health:
Rich in beneficial fats: It is full of polyunsaturated fats like omega-6 and omega-3 and monounsaturated fats (MUFAs), which maintain healthy cells and help reduce "bad" LDL cholesterol.Powerhouse of antioxidants: Its high antioxidant concentration lowers inflammation and fights chronic illnesses.Booster for gut health: Olive oil may ease constipation and aid digestion.Given these advantages, a tablespoon daily felt like the ideal dosage.
Olive oil: what is it?The history of olive oil, a golden liquid fat that is derived from olives, is extensive.
Mesopotamia is most likely where the olive tree first appeared before spreading to the Mediterranean.As early as 2000 BC, the ancient Egyptians placed such a high value on olives that they were used in burial offerings.Per tablespoon of extra virgin olive oil, the nutritional snapshot is as follows:
126 calories14g of total fat (10.4g of monounsaturated fat, 2.3g of saturated fat, and 0.97g of polyunsaturated fat).13% of the daily value (DV) of vitamin E7% of DV is for vitamin K.No gluten, sugar, salt, or cholesterol.In What Way Did I Eat It?I added olive oil to a daily smoothie rather than swallowing it whole, which is not how I prefer to do things.
One cup of 2% milkOne scoop of whey protein in vanillaOne-third cup of oatsOne cup of wild blueberries, frozenOne tablespoon of extra virgin olive oilThis nutrient-dense smoothie served as my lunch, keeping me content and full.
11 Olive Oil's Known Health BenefitsThis is what science has to say:
Consuming around 1 tablespoon of olive oil daily can lower blood pressure and protect your red blood cells over time.Digestive: A tablespoon can help support gut health and relieve constipation.Benefits for Skin and Hair: Packed with antioxidants and vitamin E, it strengthens and improves skin.Weight management: Olive oil can combat obesity and control appetite.Brain Booster: Because of its neuroprotective qualities, it may lower the chance of mental diseases like Alzheimer's.Diabetes Prevention: Type 2 diabetes risk is reduced by regular eating.Anti-Inflammatory: One of the main causes of many chronic illnesses is inflammation, which is lessened by the antioxidants in olive oil.Reduction of Cancer Risk: Research indicates that eating olive oil may reduce the risk of colon cancer.It facilitates the absorption of calcium, which is crucial for healthy bones.Reduced incidence of depression is associated with Mediterranean diets high in olive oil.According to certain research, it may lessen stiffness and joint discomfort.My Findings After Thirty-Five DaysAfter 35 days, did I feel like a completely different person? Not exactly.
However, minor, discernible improvements gave me hope for olive oil's future.
I had sporadic constipation alleviation. This supports research demonstrating the lubricating properties of olive oil on the intestines—24†source.My body now has a consistent supply of fuel thanks to the addition of this healthy fat to my regimen.It's conceivable that I was already enjoying many of its advantages before this trial because I already eat healthily and cook using olive oil.What caught me off guard the most?
Contrary to popular belief, constipation is more prevalent.
About 34 percent of individuals are affected.
The capacity of olive oil to counteract this seemed like a subtle, little superpower.
Olive Oil Science: Research and Unexpected FindingsOne intriguing research study I found emphasized the long-term advantages:
Compared to those following a low-fat diet, participants who consumed 4 tablespoons of extra virgin olive oil daily for five years had a 30% decreased risk of heart disease.One more benefit? People with autoimmune diseases or chronic illnesses may benefit from its anti-inflammatory qualities.
What Did I Discover?Consistency: Start small; you don't need four teaspoons each day.Be Wary of Fakes: It's shocking to learn that up to 70% of olive oil sold in the United States may be tampered with. Seek out products such as Costco's Kirkland or those approved by the Olive Oil Commission.Long-Term Perspective: Olive oil's advantages build up over time. Don't just commit for 30 days; commit for months or years.Finally, some last thoughts.I learned from my olive oil challenge that often the smallest behaviors have the greatest long-term health benefits.
A spoonful of olive oil is a start toward a healthier heart, a sharper mind, and a content stomach, but it won't instantly give you six-pack abs or cure all maladies.
Grandma used to say,
"Don't skimp on what you put on your skin or in your stomach."
Why not incorporate this delicious meal into your everyday routine if you haven't already?
A spoonful a day could keep the doctor away; who knows?
About the Creator
mohammed
I love writing. I love researching for the benefit of others.
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