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Virgin olive oil, known as "liquid gold," is one of the oldest oils used in the world. Extracted naturally, it preserves its high nutritional value. Rich in healthy fats, antioxidants, and vitamins, it's a staple in healthy lifestyles. In this article, we'll explore the most important health benefits of virgin olive oil and why doctors and nutritionists recommend it.

What is extra virgin olive oil?

Virgin olive oil is oil extracted from olives without the use of chemicals or industrial processing. This type is characterized by its strong flavor and high content of healthy compounds.

Types of olive oil:

Extra Virgin Olive Oil:
- Highest quality and purity.
- It is extracted from the first pressing of olives without heat treatment.
- It contains the highest percentage of antioxidants and healthy fatty acids.
Virgin Olive Oil:
- Slightly lower quality than extra virgin.
- Retains most of the nutritional benefits.
Refined Olive Oil:
- It is processed industrially, which causes it to lose a large part of its nutrients.
Regular olive oil:
- A mixture of refined and virgin oils, used in regular cooking.

✅ For maximum benefit, it is always best to use extra virgin olive oil!

Health Benefits of Extra Virgin Olive Oil (Scientifically Supported)

1️⃣ Promotes cardiovascular health

Extra virgin olive oil is one of the best foods for heart health, as it helps in:
✔️ Reducing harmful cholesterol levels (LDL).
✔️ Increase good cholesterol (HDL).
✔️ Improves blood vessel elasticity and reduces the risk of atherosclerosis.

📝 Scientific study:
A study published by The New England Journal of Medicine People who eat a diet rich in olive oil have a 30% lower risk of heart disease than those who don't consume it regularly.

🔹 How do you use it?

Add it to salads instead of fatty sauces.
Use it in cooking healthy foods instead of hydrogenated oils.

2️⃣ Extra virgin olive oil Helps prevent cancer

Extra virgin olive oil contains powerful compounds such as polyphenols, which act as powerful antioxidants that reduce the risk of cancer, especially breast and colon cancer.

📝 Scientific study:
A study published by International Journal of Cancer Regular consumption of olive oil reduces the risk of breast cancer by up to 45%.

🔹 How do you benefit from it?

Take one teaspoon daily on an empty stomach.
Use it as a staple ingredient in your everyday dishes.

3️⃣ Improves brain health and reduces the risk of Alzheimer's.

✅ Olive oil contains omega-3 and omega-6 fats, which enhance brain function and improve memory.
✅ Protects brain cells from oxidative damage, reducing the risk of dementia and Alzheimer's.

📝 Scientific study:
Published Journal of Neuroscience A study suggests that a diet rich in extra virgin olive oil improves cognitive function and reduces the buildup of harmful proteins associated with Alzheimer's disease.

🔹 How do you benefit from it?

Use it in cooking vegetables.
Add it to soups or healthy baked goods.

4️⃣ Supports digestive health

✅ It acts as a natural antacid and protects against gastric ulcers.
✅ Improves bowel movement, which helps treat constipation.
✅ Promotes the growth of beneficial bacteria in the intestine.

📝 Scientific study:
A study found that World Journal of Gastroenterology Consuming olive oil reduces the risk of irritable bowel syndrome and intestinal infections.

🔹 How do you use it?

Take one teaspoon on an empty stomach.
Add it to yogurt or oatmeal.

5️⃣ Promotes bone health and reduces the risk of osteoporosis.

✅ Contains compounds that enhance calcium absorption.
✅ Reduces bone loss with age.

📝 Scientific study:
A study showed that Journal of Clinical Endocrinology & Metabolism People who consume olive oil regularly have higher bone density than others.

🔹 How do you benefit from it?

Add it to milk or natural juices.
Use it with calcium-rich leafy greens.

How to choose high-quality extra virgin olive oil?

🔹 Look for dark bottles., because it protects the oil from oxidation.
🔹 Check harvest dateThe newer, the better.
🔹 Choose olive oil with low acidity. (less than 0.8%).
🔹 Test for purity:

Put a teaspoon in a cup of cold water, if it freezes quickly it is good quality.

✨ Choose quality, choose the best! ✨

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