Category: Nutrition

chicken eggs protein

Plant vs Animal Protein: Which One Is Better For You?

Posted on | by edenboost

You have probably already heard about the importance of protein in our diets. 

Proteins keep our muscles strong, our organs working properly, and provide enough energy to get us through the tasks we have to accomplish daily. 

You may have also heard that proteins come from both animals and plant sources. There remains a huge debate going on about which type is actually better for our health, with a main point of contention on whether plant-based diets can actually provide sustainable levels of proteins for our bodies.

Across multiple studies, both animal and plant proteins have shown to be equally beneficial to our health. But due to their inherent differences, animal and plant proteins have their own unique characteristics that one must take into consideration. 

Here’s what you need to know about the differences between plant and animal proteins – and is one actually better than the other?[1,2,3]

Complete vs. Incomplete Proteins

One of their key differences is that most animal proteins are considered complete proteins, while the majority of plant proteins are incomplete proteins. However, this doesn’t mean that plant proteins are inferior as they have their own set of benefits as we will explain later on. 

But what does it mean to be a complete protein anyway?

On the molecular level, dietary proteins are actually made up of tiny organic compounds called amino acids. There are 20 known kinds of amino acids, and each protein contains a certain combination of these amino acids. Out of these 20 amino acids, 9 are considered essential, while the other 11 are considered nonessential because our body is able to produce them. 

When a protein contains all nine essential amino acids, then it is considered a complete protein. 

All animal proteins are complete proteins – this includes the meat (beef, pork, poultry, etc.) and animal-derived products such as dairy and eggs. Additionally, animal proteins are much more similar to our own, making them easier to synthesize within our bodies. 

On the other hand, almost all plant proteins, except for those found in soy and quinoa, are considered incomplete proteins. Unlike animal proteins, they tend to lack one or two essential amino acids. 

The lack of a mere one or two amino acids does not mean that plant proteins are inferior. However, this also means that if you plan to follow a plant-based diet, you should be precise in eating a diverse set of foods in order to acquire all essential amino acids in your diet. (Oftentimes, this is achieved with the help of dietary supplements.)

Getting all these nine essential amino acids is especially crucial as they are instrumental to nearly every system in our bodies, such as:

  • Creating, maintaining, and repairing muscles, tissues, skin, hair, and nails
  • Maintaining normal digestion
  • Providing energy to our bodies
  • Regulating and producing hormones
  • The production of neurotransmitters

Another difference that you may want to consider is that plant proteins can take longer for our bodies to process than animal proteins, giving them a slight disadvantage if you’re planning to use them to bulk up (with the exception of whey protein). Animal proteins are also higher in the amino acid leucine, which is believed to be crucial to muscle protein synthesis.[4] In addition, plant proteins tend to come with more carbohydrates, and thus may not be ideal for those who are following a low-carb diet. 

The Differences In Nutritional Composition

Another factor that you may want to consider is the micro and macronutrients that you can acquire from each type of protein. Because plant-based food and animal derived products are innately different, each type offers a completely different set of nutrients. This is especially crucial if you’re following a highly specialized diet in which you’re required to follow specific micronutrient goals. 

Plant Proteins Are More Nutrient-Dense

Although certain plant proteins lack an amino acid or two, you can definitely count on them as a dependable source of antioxidants, vitamins, minerals, fibers, and carbohydrates that aren’t present in all animal products. Here are some characteristics that are common in plant proteins that aren’t present in animal products. 

  • Dietary fibers: Fibers are essential to your digestive system and gut health. Dietary fibers form the bulk of your stool, making it easier for your body to absorb and excrete food. Dietary fibers also provide energy for the good bacteria in your body, as well as reduce the bad (LDL) cholesterol levels of your bloodstream. 
  • Phytochemicals: Plant-based food are exceptionally high in phytochemicals, which refers to the bioactive compounds that include flavonoids, carotenoids, and polyphenols. These compounds are notable for their antioxidant and anti-inflammatory activity, which is linked to a lower risk of developing chronic diseases such as cancer, diabetes, and cardiovascular diseases. 
  • Heart-healthy fats: With the exception of omega-3 fatty acids, animal proteins tend to be high in saturated fats that can increase heart disease risk factors. On the other hand, plant-based food contain more monounsaturated fats and polyunsaturated fats, which are both known to reduce bad cholesterol levels.
plant protein green peas

Because plant-based food is jam packed with a wide variety of nutrients, plant-based diets are known for its health benefits. Diets high in plant proteins tend to result in the following:

  • Lower risk of heart disease.[5] 
  • Reduced risk of type 2 diabetes.[6]
  • Reduced risk of obesity.[7]

Animal Proteins Have What Plant Proteins Don’t

Although plant nutrients have a wider range of nutrients and have lower levels of saturated fat, this doesn’t necessarily mean that animal proteins are entirely unhealthy. 

In fact, animal proteins contain nutrients that are crucial for our some of the most important bodily functions – and these nutrients can only be derived from animal products. The lack of these nutrients are some of the reasons why people who carelessly follow a plant-based diet tend to face serious health issues. 

  • Vitamin B12: One of the most common deficiencies that arise from a plant-based diet is vitamin B12, which can only be found in meat and dairy sources. Vitamin B12 is crucial in DNA synthesis, the formation of blood cells, and the regulation of nerve cell function. Vitamin B12 deficiencies often lead to severe anemia, neurological problems, paralysis, and in extreme cases, death.[8]
  • Vitamin D: Next to sunlight exposure, animal products are the next best source of vitamin D. Vitamin D is crucial for keeping our bones, teeth, and muscles healthy and strong. It can only be found in oily fish, eggs, and dairy. Although some plant-based food contains vitamin D, the type found in animal proteins are absorbed better by the body.
  • DHA: Docosahexaenoic acid (DHA) is an essential omega-3 fatty acid that is crucial for the formation and maintenance of our brain. Although some plant-based food contains omega-3, almost none contains DHA. 
  • Heme-iron: Heme iron is a type of iron that can only be sourced from animal foods. It is considered the best form of iron, as 40% of heme iron is readily absorbed by the body.[9] 
  • Zinc: Zinc is an essential mineral that can be mostly found in animal proteins. It plays an important role in immune function, DNA and protein synthesis, development, and wound healing.[10] 

Conclusion

Although they’re inherently different, plant and animal proteins both offer their own health benefits – although plant proteins are generally considered healthier, this doesn’t mean that it is better than animal proteins. This is because animal proteins also exclusively contains nutrients that we literally cannot live without (such as vitamin B12).

At the end of the day, the choice of whether to eat more animal or plant proteins depend on your diet goals. 

If you’re looking forward to build muscle, animal proteins are the prime choice as they are generally used more efficiently absorbed by the body. However, this doesn’t mean that you can’t depend on plant proteins either. 

If you plan on focusing on a plant-based diet for ethical, health, or other personal reasons, always make sure to get enough of the micronutrients your body needs by including a diverse combination of food into your diet. The supplementation of essential nutrients will also help you avoid any deficiencies.

Or better yet, one should ideally follow a balanced diet that involves both plant-based proteins and animal proteins, coupled with an active lifestyle. By including a wide variety of food sources, you’re sure to receive enough, or even more of the nutrients your body needs to develop and maintain peak condition. 

References

[1] Campbell, T. C. (2013, October 29) Animal vs. Plant Protein. Retrieved on December 24, 2020 from https://nutritionstudies.org/animal-vs-plant-protein/

[2] Todd, C. (2019, August 28) Does It Make a Difference if You Get Your Protein from Plants or Animals? Retrieved on December 24, 2020 from https://www.self.com/story/plant-vs-animal-protein

[3] Johnson, J. (2018, August 21) What is the difference between animal and plant proteins? Retrieved on December 24, 2020 from https://www.medicalnewstoday.com/articles/322827

[4] Breen, L., & Churchward-Venne, T. A. (2012). Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more?. The Journal of physiology, 590(9), 2065–2066. https://doi.org/10.1113/jphysiol.2012.230631

[5] Appel, L. J., Sacks, F. M., Carey, V. J., Obarzanek, E., Swain, J. F., Miller, E. R., 3rd, Conlin, P. R., Erlinger, T. P., Rosner, B. A., Laranjo, N. M., Charleston, J., McCarron, P., Bishop, L. M., & OmniHeart Collaborative Research Group (2005). Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA, 294(19), 2455–2464. https://doi.org/10.1001/jama.294.19.2455

[6] Hosseinpour-Niazi, S., Mirmiran, P., Hedayati, M., & Azizi, F. (2015). Substitution of red meat with legumes in the therapeutic lifestyle change diet based on dietary advice improves cardiometabolic risk factors in overweight type 2 diabetes patients: a cross-over randomized clinical trial. European journal of clinical nutrition, 69(5), 592–597. https://doi.org/10.1038/ejcn.2014.228

[7] Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. The New England journal of medicine, 364(25), 2392–2404. https://doi.org/10.1056/NEJMoa1014296

[8] Berkheiser, K. (2018, June 14) 9 Health Benefits of Vitamin B12, Based on Science. Retrieved on December 26, 2020 from https://www.healthline.com/nutrition/vitamin-b12-benefits

[9] Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American journal of clinical nutrition, 91(5), 1461S–1467S. https://doi.org/10.3945/ajcn.2010.28674F[10] Kubala, J. (2018, November 14) Zinc: Everything You Need to Know. Retrieved on December 26, 2020 from https://www.healthline.com/nutrition/zinc

how to cut sugar from diet

9 Easy Tips On Cutting Sugar From Your Diet

Posted on | by edenboost

Many of us are guilty of indulging in sugar, going way beyond what we’re supposed to eat. But for how irresistible sugary treats can get, they’re equally destructive to our bodies. And it’s not just your teeth that’s going to be left hurting from your bad sugar habits!

We know how tough it can be to avoid sugar consistently for the sake of your health. But don’t fret – we have compiled a list of tips on how you can cut sugar from your diet more effectively without completely depriving yourself of what you actually need.

Why do we eat so much sugar?

Next to fats and cholesterol, sugar is one of the most well-known components of unhealthy food that people are advised to avoid if they want to lose weight or remain healthy. 

In moderation, sugar isn’t actually all that bad for you. Sugar is a prime energy source for our bodies, and the brain actually requires 130 grams of sugar (glucose) a day to function properly. There are five common types of sugar that you can obtain from your diet[1,2]:

  • Sucrose: Sucrose is what would immediately pop in your head upon hearing the word “sugar”. Sucrose pertains to the type of sugar that is commonly referred to as “table sugar”, which is extracted from sugar cane or sugar beet. Sucrose is actually made from glucose and fructose, and it also naturally occurs in fruits, vegetables, and grains.
  • Glucose: Glucose is a simple sugar that is the body’s preferred carb-based energy source. It is the type of sugar that is directly absorbed and can be found in your bloodstream. Thus, glucose raises your blood sugar levels the fastest. Glucose is mostly found in carbohydrates such as bread, pasta, and potatoes, as well as in some vegetables and legumes. 
  • Fructose: Fructose is the type of sugar that is primarily obtained from fruits and some vegetables. It is considered the sweetest type of sugar, which has lead it to its addition to most processed food, such as in the form of high fructose corn syrup. Unlike glucose, fructose is further broken down by the liver into glucose and is stored as glycogen for future use. 
  • Lactose: Lactose is a type of sugar found in milk. It is a disaccharide made from glucose and galactose. Some people are unable to process lactase enzymes, which is a condition known as lactose intolerance.
  • Maltose: Maltose is the type of sugar commonly found in cereals, potatoes, and certain types of fruit. Maltose is made from two glucose molecules bonded together. Malted drinks and beer are some examples of maltose sources. 

As you can see, sugar is present in nearly every type of food available. This is why it can be tough to completely erase sugar from our diets. In fact, most adults unknowingly consume higher amounts of sugar than recommended. In the United States, it is reported that adults get around 15% of their daily calorie intake from added sugars alone – this doesn’t include natural sugars, which come from natural products such as fruits and vegetables.[3]

Unfortunately, excessive sugar consumption is liked to a higher risk of developing serious medical conditions, including obesity, heart disease, type 2 diabetes, high blood pressure, chronic inflammation, and dental problems. 

But despite the widespread knowledge of its dangers, many continue to fail on reducing their sugar intake to healthy amounts. This is largely due to the fact that most processed food, even if they aren’t sweet, contain a high amount of “hidden sugars” that aren’t explicitly listed in their ingredients list.

9 Tips on How to Cut Sugar From Your Diet

If you’re confused about where to start on cutting excessive sugars from your diet, we have compiled a list of tips from nutrition experts that you can follow.[4,5]

  1. Refrain from using table sugar

Most of the food we eat already contain sugar, even if we can’t taste it. The presence of sweeteners on your table or pantry will only tempt you to put added sugars on a dish that had been otherwise okay without them! Thus, one effective way to reduce your sugar intake is by making it out of reach from your table. 

Aside from the typical white table sugar, this includes brown sugar, syrup, honey, and molasses. 

This includes not putting sweeteners on your coffee or tea – you may find the bitter flavors overwhelming at first, but soon enough you’ll enjoy it just the way it is, just as how most people already enjoy unsweetened coffee and tea.

  1. Avoid sugary beverages

Among all processed foods, sugary drinks are the worst offenders. According to one survey, a whopping 44% of the added sugars in the typical American diet come from sodas, energy drinks, and fruit drinks alone![4]

To put things into perspective, consuming a 12 ounce serving of soda is equivalent to eating 9.75 tablespoons of sugar, which is beyond the average adults’ daily sugar needs.[6] 

sugary beverages

Even the fruit drinks that are marketed as “healthy” aren’t exempt from this rule. For example, a 6oz. box of fruit juice can contain up to 4 teaspoons of sugar, which is just about the same volume of sugar that can be found in soda.[7] Meanwhile, bottled coconut water can contain up to a whopping 22 grams of sugar – which is shocking for a drink that is supposedly a healthy option.

Instead of stocking up on sodas and fruit juice, train yourself to get accustomed to drinking plain water instead. It’s sugar-free and calorie-free – plus, it will actually satisfy your thirst, unlike how sugary drinks actually dehydrate you.

Water doesn’t have to be boring either! You can add a dash of lemon or infuse cucumber to add a layer of flavor to plain water. 

  1. Avoid sugary sauces and dips

You may not notice it at first, but many of the common sauces and dips that you can buy are actually packed with sugar. Adding ketchup, barbeque sauce, and sweet chili to your food may lead you to eat more sugar than you need.

Instead of buying dips, invest in flavoring your dishes with fresh herbs, spices, and other flavorings that have little to no sugar content, such as vinegar or mayonnaise. In addition to being low on sugar, these fresh herbs and spices are rich in health-boosting antioxidants that will provide additional nutrition to your food.

  1. Avoid “fat-free” products

Since most people have become wary of consuming too much fatty food, most producers have created fat-free versions of their products to cater to the increasingly health conscious consumer. 

Unfortunately, most fat-free products actually contain more sugar than its regular counterparts to make the taste more appealing and satisfying in place of the reduced fats. Turns out fat-free isn’t as healthy as we were led to believe![8]

Instead, opt for the regular versions of these food products instead. After all, your body needs these fats to function, too. Some types of fats are considered beneficial and heart health as well, such as unsaturated fats and saturated fats that come from vegetables, nuts, seeds, dairy, fish, and unprocessed meat. 

  1. Avoid canned food

Canned food serves as a cheap and convenient food product that is especially useful for emergency purposes. Unfortunately, canned food isn’t something you should be eating on the regular either, as most of them are filled with unhealthy preservatives that are behind their long shelf life. 

Most canned food also tend to be high in added sugars, especially those that are packed in syrup. While canned food isn’t entirely bad, keep a look out for the sugars they may contain on the ingredients list. 

  1. Be wary of “healthy” but processed snack foods

Similar to “fat-free” food, most of the so-called healthy snack alternatives tend to be filled with hidden sugars that can be jut as unhealthy as candy bars! These include granola bars, protein bars, and dried fruit snacks. 

While these snacks are not harmful in moderation, the added sugars included can overpower the health benefits of the nuts and dried fruits included. 

If you have a penchant for snacking, here are some similar but sugar-free alternatives that will provide you with proteins, dietary fibers, and healthy fats that will keep you energized throughout the day. 

  • Trail Mix
  • Hard-boiled Eggs
  • Fresh Fruits
  • Sugar-free Jerky

Not only are these snacks sugar-free, but they’re just as portable and easy to consume as granola bars and dried fruit packets. 

  1. Eat fruits for dessert

Most of us have probably become accustomed to eating a hearty dessert after a satisfying meal. After all, who wouldn’t want a piece of chocolate cake after a hard day’s work?

While indulging in desserts every now and then isn’t all that bad, having a sugar-loaded dessert every night isn’t exactly good for your body. Not only will it lead to a tendency of overeating sugar, but it can also lead to difficulties when it comes to sleeping, especially when you eat dessert during the last meal of the day. 

The sugar rush may make you feel sleepy at first, but studies have found that those who ate more sugar throughout the day  were more likely to have woken up in the middle of the night.[9] 

Instead of eating pastries that are made from refined sugars as a dessert, you should opt for an assortment of fresh fruits instead. 

Fruits are loaded with beneficial antioxidants that can help reduce the risk of developing chronic diseases and fight off the inevitable effects of aging. Fruit sugar is also healthier than refined sugars, all while satisfying your sweet tooth.[10]

  1. Load up on proteins and fats

One of the best ways to reduce sugar intake is to fight off your cravings with the help of proteins and fats. 

Added sugars are known to increase appetite, especially fructose. Eating too much added sugars can mess up the signals that tell your brain that you’re already full, which causes overeating and weight gain. 

To combat this, including more proteins and fats in your diet will help you feel satisfied without the need to consume extra calories as you would with high-sugar foods. 

Proteins and fats are both known to reduce food cravings, as well as provide a more stable source of energy compared to sugars. Some great examples of food that contain healthy proteins and fats include avocados, fresh meat, fish (especially fatty fish), eggs, full-fat dairy, nuts, and seeds. 

Conclusion

Sugar is widely known as one of the unhealthiest components of food that everyone must avoid. 

Unfortunately, the addictive nature of sugar and the presence of hidden sugars can lead adults to consume more sugar than they might be led to believe. 

Aside from reducing your intake of known sugary foods, it is also best to switch up your diet so it will include more proteins and fats that will help you curb your sugar cravings.

References

[1] Groves, M. (2018, June 8) Sucrose vs Glucose vs Fructose: What’s the Difference? Retrieved on December 19, 2020 from https://www.healthline.com/nutrition/sucrose-glucose-fructose

[2] Lewin, J. (2019, January 18) Sugar explained. Retrieved on December 19, 2020 from https://www.bbcgoodfood.com/howto/guide/sugar-explained

[3] NIH News In Health. (2014, October)  Sweet Stuff. Retrieved on December 19, 2020 from https://newsinhealth.nih.gov/2014/10/sweet-stuff

[4] Rowles, A. (2017, May 22) 14 Simple Ways to Stop Eating Lots of Sugar. Retrieved on December 19, 2020 from https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar

[5] American Heart Association. (n.d.) Tips for Cutting Down on Sugar. Retrieved on December 19, 2020 from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar

[6] Lehman, S. (2020, January 27) How Much Sugar Is in a Can of Soda? Retrieved on December 19, 2020 from https://www.verywellfit.com/guess-how-much-sugar-is-in-a-can-of-soda-2506919

[7] Van Hare, H. (2018, June 13) You Won’t Believe How Much Sugar Is in These ‘Healthy’ Drinks Gallery. Retrieved on December 19, 2020 from https://www.thedailymeal.com/healthy-eating/sugar-healthy-drinks-gallery

[8] Torrens, K. (2018, December 6) The truth about low-fat foods. Retrieved on December 22, 2020 from https://www.bbcgoodfood.com/howto/guide/truth-about-low-fat-foods

[9] Sleep Sherpa. (2018, January 31) Sugar and Sleep: Is Sugar Keeping You From a Good Night’s Rest? Retrieved on December 22, 2020 from https://sleepsherpa.com/sugar-sleep-sugar-keeping-good-nights-rest/

[10] Hensley, L. (n.d.) Here’s Everything You Need to Know About Fruit Sugar. Retrieved on December 22, 2020 from https://aaptiv.com/magazine/fruit-sugar

lycopene health benefits

The Health Benefits Of Lycopene And Its Best Food Sources

Posted on | by edenboost

Lycopene is a nutrient that you’ve probably already heard of before: it is often highlighted on ketchup bottles and other tomato-based products as a selling point for the health-conscious. 

Lycopene is a naturally occurring carotenoid antioxidant that is present in red and pink fruits, as it is also the pigment responsible for these vivid colors. As an antioxidant, lycopene can provide a wide variety of benefits including promoting heart health, which is what it is usually known for.

According to research, here’s what lycopene can do for you – and what you should eat to get more of this beneficial antioxidant.[1,2] 

  1. It Has Anti-Cancer Properties

As an antioxidant, lycopene is capable of fighting off harmful molecules, such as free radicals. 

Free radicals are the unstable atoms that damage your cells, tissues, and DNA. This damage is further intensified under oxidative stress, which is a state wherein free radicals outnumber the antioxidants in your body. Over time, oxidative stress is known to increase the risk of chronic diseases such as cancer.[3]

Thus, it is important that you include as many antioxidants in your diet as you can. Antioxidants are naturally abundant in fruits, vegetables, and other plant-based food, and this includes fruits that contain lycopene. 

In several observational studies, a higher intake of carotenoids (such as lycopene) is linked to up to a 50% lower risk of certain cancers.[4] For instance, one study found that men who consumed at least two servings of lycopene-rich tomato sauce per week were 30% less likely to develop prostate cancer compared to those who ate less.[5] 

  1. It’s Good For Your Heart

Lycopene is also known to be good for heart health. Aside from reducing damage from free radicals, lycopene is also known to reduce bad LDL cholesterol levels and increase good HDL cholesterol levels. 

LDL cholesterols are called the “bad” type of cholesterol because it clogs your arteries and veins when it’s present in excessive amounts. Over time, excess cholesterol may cause blockages which leads to a stroke or a heart attack. This is why it’s important to introduce as much good HDL cholesterol as you can, because HDL carries the bad cholesterol away from your arteries and into the liver, where it is broken down and passed from the body.[6] 

lycopene for heart health

In a study that was conducted for 10 years, diets that had a higher intake of lycopene were observed to have a 17-26% lower risk of developing heart disease.[7] 

  1. Protects Your Skin From UV-Induced Damage

Although having enough sunlight exposure is great for your health (we need all the vitamin D we can get!) too much of it can actually damage your skin. 

Excess exposure to UV rays is known to cause premature aging, wrinkles, liver spots, and even an increased risk of developing skin cancer. 

Carotenoids such as lycopene are known to protect the skin from UV-induced damage. For instance, one animal study found that a high consumption of tomatoes significantly reduced the occurrence of UV-induced skin tumors among male mice as opposed to the control group.[8]  

Another study published in the British Journal of Dermatology found that those who consumed more tomato paste were less likely to develop sunburns compared to those who belonged to the control group.[9] 

  1. It Can Help protect Your Eyesight

Carotenoids, including lycopene, are one of the most important nutrients when it comes to maintaining eye health. Firstly, lycopene’s photoprotective properties can protect your eyes from UV-induced damage to the retina. 

One animal study also found that a high lycopene consumption can prevent or delay the formation of cataracts due to its antioxidant properties.[10] 

In some studies, a higher intake of lycopene was linked to a lower risk of developing age-related macular degeneration.[11]  

  1. Great For Bone Health

As an antioxidant, lycopene is capable of protecting bone cells from deterioration caused by oxidative stress. This keeps the bone structure strong and healthy, minimizing the risk of brittleness and breakage.[12] 

In one animal study, a higher intake of lycopene was found to have successfully facilitated bone formation and inhibited bone resorption, which resulted in a higher bone mineral density among growing female rats.[13] 

  1. Protects Your Brain Cells

Similar to other antioxidants, lycopene was found to have strong neuroprotective activities. This includes the inhibition of oxidative stress, neuroinflammation, neuronal apoptosis (death of brain cells), and the restoration of mitochondrial function (which boosts energy production).[14] 

In a study published in the Neuroscience Letters, increasing lycopene in neurons was found to be a viable preventive measure against the onset and development of Alzheimer’s.[15] 

The 5 Best Food Sources of Lycopene

You can find lycopene in natural foods (fruits and vegetables) that have a pink to red pigment. Here are some examples of food that are rich in lycopene[1]:

  • Tomatoes: Tomatoes are often considered the prime food source of lycopene. Contrary to common food logic, the amount of lycopene in tomatoes actually increase the more it is cooked and ripe. Sundried tomatoes contain up to 45.9mg of lycopene per 100g, while fresh tomato puree contains 21.8 mg of lycopene. Meanwhile, fresh tomatoes contain 3mg of lycopene per 100g.
  • Guavas: Next to tomatoes, the tropical fruit guava is a rich source of lycopene. Per 100g, guava contains up to 5.2 mg of lycopene per 100g.  
  • Watermelon: Watermelons are sweet and filled with water that will make you feel refreshed. Per 100g, watermelon contains up to 4.5mg of lycopene. 
  • Papaya. Papayas are another tropical fruit that contains a good amount of lycopene, even though they mostly appear orange! Per 100g, papayas can contain up to 1.8g of lycopene.
  • Red Bell Peppers. Red bell peppers are a favorite addition to stir fries, grilled meats, pizzas, and salads. Per 100g, red bell peppers can contain up to 0.5mg of lycopene. 

Lycopene is also sold in supplement form, which is recommended only if for some reason you are unable to include lycopene rich foods regularly in your diet. Before taking lycopene supplements, it is recommended to consult a doctor first especially if you’re currently taking other medications. 

Conclusion

Lycopene is one of the most abundant and potent antioxidants that you can get out of your diet. It is widely available through common foods such as tomatoes, and its antioxidant activity can help lower your risk of developing chronic diseases. 

Lycopene is also considered generally safe to eat, causing only mild side effects when consumed in extremely large amounts.

References

[1] Petre, A. (2018, October 3) Lycopene: Health Benefits and Top Food Sources. Retrieved on December 18, 2020 from https://www.healthline.com/nutrition/lycopene

[2] Dashiell, E. (2020, June 9) The Health Benefits of Lycopene. Retrieved on December 18, 2020 from https://www.verywellhealth.com/lycopene-health-benefits-4684446

[3] Saha, S. K., Lee, S. B., Won, J., Choi, H. Y., Kim, K., Yang, G. M., Dayem, A. A., & Cho, S. G. (2017). Correlation between Oxidative Stress, Nutrition, and Cancer Initiation. International journal of molecular sciences, 18(7), 1544. https://doi.org/10.3390/ijms18071544

[4] Giovannucci E. (2002). A review of epidemiologic studies of tomatoes, lycopene, and prostate cancer. Experimental biology and medicine (Maywood, N.J.), 227(10), 852–859. https://doi.org/10.1177/153537020222701003

[5] Graff, R. E., Pettersson, A., Lis, R. T., Ahearn, T. U., Markt, S. C., Wilson, K. M., Rider, J. R., Fiorentino, M., Finn, S., Kenfield, S. A., Loda, M., Giovannucci, E. L., Rosner, B., & Mucci, L. A. (2016). Dietary lycopene intake and risk of prostate cancer defined by ERG protein expression. The American journal of clinical nutrition, 103(3), 851–860. https://doi.org/10.3945/ajcn.115.118703

[6] American Heart Association. (2020, November 6) HDL (Good), LDL (Bad) Cholesterol and Triglycerides. Retrieved on December 18, 2020 from https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides

[7] Jacques, P. F., Lyass, A., Massaro, J. M., Vasan, R. S., & D’Agostino, R. B., Sr (2013). Relationship of lycopene intake and consumption of tomato products to incident CVD. The British journal of nutrition, 110(3), 545–551. https://doi.org/10.1017/S0007114512005417

[8] Cooperstone, J. L., Tober, K. L., Riedl, K. M., Teegarden, M. D., Cichon, M. J., Francis, D. M., Schwartz, S. J., & Oberyszyn, T. M. (2017). Tomatoes protect against development of UV-induced keratinocyte carcinoma via metabolomic alterations. Scientific reports, 7(1), 5106. https://doi.org/10.1038/s41598-017-05568-7

[9]  Rizwan, M., Rodriguez‐Blanco, I., Harbottle, A., Birch‐Machin, M. A., Watson, R. E. B., & Rhodes, L. E. (2011). Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. British Journal of Dermatology, 164(1), 154-162. https://doi.org/10.1111/j.1365-2133.2010.10057.x

[10] Gupta, S. K., Trivedi, D., Srivastava, S., Joshi, S., Halder, N., & Verma, S. D. (2003). Lycopene attenuates oxidative stress induced experimental cataract development: an in vitro and in vivo study. Nutrition (Burbank, Los Angeles County, Calif.), 19(9), 794–799. https://doi.org/10.1016/s0899-9007(03)00140-0

[11] Schleicher, M., Weikel, K., Garber, C., & Taylor, A. (2013). Diminishing risk for age-related macular degeneration with nutrition: a current view. Nutrients, 5(7), 2405–2456. https://doi.org/10.3390/nu5072405

[12] Ardawi, M. M., Badawoud, M. H., Hassan, S. M., Rouzi, A. A., Ardawi, J., AlNosani, N. M., Qari, M. H., & Mousa, S. A. (2016). Lycopene treatment against loss of bone mass, microarchitecture and strength in relation to regulatory mechanisms in a postmenopausal osteoporosis model. Bone, 83, 127–140. https://doi.org/10.1016/j.bone.2015.10.017

[13] Iimura, Y., Agata, U., Takeda, S., Kobayashi, Y., Yoshida, S., Ezawa, I., & Omi, N. (2014). Lycopene intake facilitates the increase of bone mineral density in growing female rats. Journal of nutritional science and vitaminology, 60(2), 101–107. https://doi.org/10.3177/jnsv.60.101

[14] Chen, D., Huang, C., & Chen, Z. (2019). A review for the pharmacological effect of lycopene in central nervous system disorders. Biomedicine & Pharmacotherapy, 111, 791-801. https://doi.org/10.1016/j.biopha.2018.12.151

[15] Chen, W., Mao, L., Xing, H., Xu, L., Fu, X., Huang, L., Huang, D., Pu, Z., & Li, Q. (2015). Lycopene attenuates Aβ1-42 secretion and its toxicity in human cell and Caenorhabditis elegans models of Alzheimer disease. Neuroscience letters, 608, 28–33. https://doi.org/10.1016/j.neulet.2015.10.009

coconut health benefits

The Tree Of Life: Coconut Health Benefits and Uses

Posted on | by edenboost

Throughout tropical countries, the coconut is often referred to as the “tree of life”. 

One could practically live off of coconut trees: not only can its fruits feed and hydrate you, but you can also create houses, dyes, tools, medicine, and furniture from coconut trees, leaving no part unused.

In recent years, the health benefits of coconut have slowly become popular among the health conscious in the West, and products like coconut oil have become in vogue akin to avocados and kombucha.

If you’re curious about coconut, here is a list of its known health benefits, as confirmed by science![1,2,3]

  1. It’s great for heart health

Coconut oil, meat, and juice have all been found to benefit the cardiovascular health. 

Firstly, coconut oil is rich in saturated fats – a healthy type of fat. Saturated fats are known to raise good cholesterol (HDL) levels in your bloodstream, which helps flush out bad cholesterol (LDL). LDL cholesterol is what makes up the majority of our bodies’ cholesterol levels, and too much of it can clog our veins and arteries which can lead to strokes or heart attacks.[4] 

Drinking coconut water was also found to reduce blood cholesterol and triglyceride levels, along with a decrease in liver fat.[5]  

Likewise, regular consumers of coconut meat among Polynesians were found to have lower rates of heart disease compared to those who followed a Western-style diet.[6]

If heart health is of particular concern to you, eating and drinking coconut will protect your heart from deadly diseases.   

  1. It has antioxidant properties

As a plant-based food source, coconuts contain a good amount of antioxidants that can help your body fight off free radicals. 

The main phenolic (antioxidant) compounds that can be found in coconut include gallic acid, caffeic acid, salicylic acid, and p-coumaric acid.[7]

These antioxidants are especially important to our health as they help balance out the damaging effects of free radicals. Free radicals are the unstable atoms that damages cells through oxidative stress which ultimately leads to damaged tissues, DNA, and proteins. 

Over time, excess exposure to free radicals increases the risk of developing chronic diseases, such as cardiovascular diseases, autoimmune disorders, diabetes, or neurodegenerative diseases. As we age, our body’s ability to fight free radicals decreases, thus it’s important to keep our body protected with antioxidants that can be obtained through our diets.[8]

  1. It may help fight against diabetes

Coconuts can help you stabilize your blood sugar levels as they are low in carbohydrates, while being high in fiber and healthy fats. A lower carb content means that coconuts won’t cause a spike in blood sugar, unlike in refined carbs such as in white bread or rice. Additionally, the fibers and healthy fats found in coconut will keep you satisfied without having the need to consume beyond what you actually need.

In one animal study, coconut displayed antidiabetic effects, which is believed to have come from its arginine content. Arginine is an amino acid that is crucial for the functioning of pancreatic cells, which releases the insulin hormones that regulate blood sugar levels.[9] 

  1. It can help support weight loss
weight loss

One of the main reasons why coconut has become so popular is that it is believed to be effective in supporting weight loss.

This is largely due to the fats that can be found in coconut, which is known to promote feelings of fullness, calorie burning, and fat burning. In addition, the high fiber content of coconut further increases satiety, which may prevent you from eating beyond your needs.  

  1. It’s great for your digestive system

The dietary fibers that can be found in coconut is especially helpful for your digestive system.

Firstly, dietary fibers help keep your digestion running smoothly by forming the bulk of your stool, making bowel movement easier. 

The same dietary fibers also serve as the energy source of your gut microbiome, which is home to the majority of the good and bad bacteria that lives inside your body. It is important to keep your good and bad bacteria balanced to avoid infections and discomfort. These gut bacteria help your body digest and process food, especially fiber which your body cannot digest. Additionally, gut health is connected to your heart health, brain health, and immunity, making it a crucial part of your body.[10] 

  1. It may benefit your brain health

Studies have found that the fatty acids in coconut may improve the brain function of patients with a milder form of Alzheimer’s.[11] 

The type of fatty acid that can be found in coconut oil is called medium-chain triglycerides (MCTs), which our bodies use as a quick source of energy or processed into ketones by the liver. Ketones are a type of acid that the liver produces, which are believed to have great benefits for the brain and are currently studied as a possible treatment for epilepsy, Alzheimer’s, and other neurological conditions.

  1. It’s great for your skin, hair, and teeth

As mentioned earlier, coconut isn’t just limited to culinary uses. Thanks to its ability to trap and provide moisture, along with some antimicrobial activity, many people swear by coconut products (especially oil) to improve the appearance of their skin, hair, and teeth.

The Different Ways You Can Use Coconut For Good Health

If you’re out in the market for some coconut products, you may be surprised to find a wide variety to choose from. Here are some examples of how you can use these coconut products when it comes to your health[12]:

Coconut Oil

  • For Dermatitis and Eczema: Research has shown that coconut oil, when applied topically, can help improve symptoms of eczema and dermatitis. 
  • As A Moisturizer: Coconut oil makes a great moisturizer for your hair and skin. However, this isn’t recommended for those with an oily skin type.
  • As A Natural Deodorant: You can use coconut oil as an ingredient for a natural deodorant, mixed with other organic ingredients.
  • For Wound Healing: Coconut oil had been found to increase collagen production and reduce inflammation markers when applied topically to wounds. This helps make the healing process faster.
  • For High Heat Cooking: Coconut oil is very high in saturated fats. Although this also means it’s not the healthiest type of oil, it’s a healthier alternative compared to commercial vegetable oils, which converts into toxic compounds when put under high heat. Keep in mind to use coconut oil only occasionally. 
  • For Dental Hygiene: Studies have found that coconut oil is capable of killing off bacteria that causes dental plaque, tooth decay, and gum disease. You can try oil pulling with coconut oil, which was found to be just as effective as commercial mouthwash.

Coconut Water

  • As A Refreshment: Coconut water is recognized as one of the healthiest ways to hydrate yourself, as it is nutrient dense on top of containing water. Be wary of packed coconut juice that is made with added sugars, sweeteners, and flavors that aren’t good for your health. The best way to enjoy coconut juice is to extract it from a fresh coconut.
  • As An Ingredient: Some cuisines incorporate coconut water in stir-fries, stews, and soups. 

Coconut Meat

  • As A Smoothie Ingredient: Put coconut meat in your smoothies to provide an interesting texture and a refreshing flavor. 
  • As A Dried Snack/Ingredient: You can dehydrate coconut meat and add it to trail mix, yogurt bowls, oatmeal, salads, and stir-fries. 

Conclusion

The coconut is truly a wonderful source of vitamins and nutrients that can improve and maintain good health. It’s called the “tree of life” for a reason!

It is also a highly versatile fruit that can be consumed in many ways: as a beverage, as a snack, as a cooking oil, or as an ingredient to your favorite dishes. And the best thing about them is that they’re all equally nutritious, just as long as they’re fresh and free of additives and preservatives!

References

[1] Gunnars, K. (2020, February 12) Top 10 Evidence-Based Health Benefits of Coconut Oil. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil

[2] Spritzler, F. (2018, September 6) 8 Science-Based Health Benefits of Coconut Water. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/8-coconut-water-benefits

[3] Panoff, L. (2019, June 13) What Is Coconut Meat, and Does It Have Benefits? Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/coconut-meat

[4]  Boateng, L., Ansong, R., Owusu, W. B., & Steiner-Asiedu, M. (2016). Coconut oil and palm oil’s role in nutrition, health and national development: A review. Ghana medical journal, 50(3), 189–196.

[5] Sandhya, V. G., & Rajamohan, T. (2006). Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats. Journal of medicinal food, 9(3), 400–407. https://doi.org/10.1089/jmf.2006.9.400

[6] Eyres, L., Eyres, M. F., Chisholm, A., & Brown, R. C. (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews, 74(4), 267–280. https://doi.org/10.1093/nutrit/nuw002

[7] Mahayothee, B., Koomyart, I., Khuwijitjaru, P., Siriwongwilaichat, P., Nagle, M., & Müller, J. (2016). Phenolic compounds, antioxidant activity, and medium chain fatty acids profiles of coconut water and meat at different maturity stages. International Journal of Food Properties, 19(9), 2041-2051. https://doi.org/10.1080/10942912.2015.1099042

[8] Villines, Z. (2017, July 29) How do free radicals affect the body? Retrieved on December 14, 2020 from https://www.medicalnewstoday.com/articles/318652

[9] Salil, G., Nevin, K. G., & Rajamohan, T. (2011). Arginine rich coconut kernel protein modulates diabetes in alloxan treated rats. Chemico-biological interactions, 189(1-2), 107–111. https://doi.org/10.1016/j.cbi.2010.10.015

[10] Robertson, R. (2017, June 27) Why the Gut Microbiome Is Crucial for Your Health. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/gut-microbiome-and-health

[11] Reger, M. A., Henderson, S. T., Hale, C., Cholerton, B., Baker, L. D., Watson, G. S., Hyde, K., Chapman, D., & Craft, S. (2004). Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiology of aging, 25(3), 311–314. https://doi.org/10.1016/S0197-4580(03)00087-3[12] Spritzler, F. (2019, January 16) 29 Clever Uses for Coconut Oil. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/coconut-oil-uses

health benefits of olive oil

Olive Oil: Its Remarkable Health Benefits And Many Uses

Posted on | by edenboost

When it comes to cooking, many of us have become accustomed to the typical cooking oils, such as corn oil  or canola oil. 

Unfortunately, these oils aren’t the healthiest out there, and many people have become wary of their effects on our health. Despite coming from vegetables or seeds, some of these oils are have been processed to the point of being stripped off of their organic flavor and nutrients. Most commercial vegetable oils also contain trans fats, which are known to increase the risk of developing heart disease.[1,2]

Luckily, there’s an equally common cooking oil that is actually good for the health – olive oil, which is chock full of nutrients that benefit overall health. 

Olive oil originated from the Mediterranean region, which also happens to be home to one of the healthiest cuisines in the world. People who follow a traditional Mediterranean diet are less likely to die from coronary heart disease, and they tend to have longer lifespans compared to the rest of the world. In one study, the high consumption of extra virgin olive oil is believed to play a key role in the longevity of centenarians living in Palermo, Italy.[3,4] 

If you’re wondering why olive oil is so good for our health, here are the scientifically proven benefits of consuming olive oil. 

  1. It’s Loaded with Antioxidants

Olive oil is exceptionally high in antioxidants, such as polyphenols and vitamin E. These potent antioxidants play a key role to olive oil’s healthiness, as they efficiently combat the harmful effects of free radicals. 

Free radicals are the unstable atoms that damage your cells by causing oxidative stress. Your cells are constantly exposed to these free radicals – and even more so under the exposure to toxic chemicals and air pollution, or from unhealthy lifestyle choices, such as drinking too much alcohol, smoking, chronic stress, or consuming too much fried food.[5] 

A higher incidence of oxidative stress is linked to a higher risk of developing chronic diseases, such as Alzheimer’s, cardiovascular diseases, autoimmune disorders, diabetes, and age-related vision decline. 

Plant-based foods are especially high in these antioxidants, and that includes olives. 

As mentioned earlier, people who follow the traditional Mediterranean diet, which has a high consumption of olive oil, generally have longer lifespans and lower rates of cardiovascular diseases. In one major study, Mediterranean diets were found to have reduced heart attacks, strokes, and death by up to 30%, of which the higher consumption of olive oil was credited as a key factor.[6]  

Extra virgin olive oil, which is the least processed variant, contains the highest concentration of phenolic antioxidants compared to refined and virgin olive oil.

  1. Has Strong Anti-Inflammatory Substances

Olive oil is also a powerhouse of anti-inflammatory compounds, which is another key component of its health benefits. 

Inflammation is actually your body’s natural way of fighting against potentially harmful invaders, such as bacterial or viral infections, injuries, and toxins. Once these invaders enter your system, your body’s inflammatory response is triggered, releasing antibodies and increasing blood flow to the area of concern.[7] 

Unfortunately for some people, inflammation can become persistent. This is called chronic inflammation, which had also been dubbed as a “silent killer” as it is subtle and hard to diagnose. Chronic inflammation is systemic, and over time, can increase your risk of developing chronic diseases. 

To keep your body’s inflammatory response stable, following a healthy and active lifestyle is the key. This includes following a clean diet filled with anti-inflammatory properties, which mostly comes from organic food – and not from processed food, which is often devoid of nutrients, despite having high calories and carbohydrates.

Several studies have explored the potent anti-inflammatory activities of olive oil. In one review, the high consumption of olive oil (as observed in the Mediterranean diet) was associated with a lower incidence of chronic inflammatory diseases.[8] 

  1. It Can Protect You Against Heart Disease

Unlike other cooking oils, olive oil is rich in heart-healthy monounsaturated fats, which promote good cholesterol (HDL) levels in your blood stream. This is in comparison to commercial cooking oils, which are high in bad cholesterol-promoting saturated fats.

HDL (high-density lipoprotein) cholesterol is called the “good cholesterol” because it flushes out the bad cholesterol LDL (low-density lipoprotein). The latter makes up the majority of your body’s cholesterol – in excess, LDL cholesterol tends to buildup in the walls of your blood vessels, increasing your risk of developing strokes or a heart attack. Thus, it is crucial to keep your LDL cholesterol levels balanced out by consuming more HDL cholesterol.[9] 

Another way olive oil protects heart health is through its antioxidants, which prevents the oxidation of LDL cholesterol, which happens when they come in contact with free radicals. LDL oxidation is especially harmful as it makes the cholesterol molecules reactive with surrounding tissues, creating inflammation that leads to disease and organ damage in the long run.[10] 

A higher consumption of olive oil was also shown to lower blood pressure levels. In one study, olive oil was found to have decreased the need for blood pressure medication by up to 48%![11]

  1. It Can Protect You From Neurological Diseases

Multiple studies have also confirmed that olive oil is effective in preserving brain health. 

In a study published in the Annals of Clinical and Translational Neurology, the consumption of extra virgin olive oil protects memory and learning, along with reducing plaque formation and neurofibrillary tangles, which are markers of Alzheimer’s disease.[12]

  1. It’s Great For Your Skin

Did you know that the ancient Romans and Greeks used to lather olive oil on their skin as part of their bath time? Even from these ancient times, people were already aware of the benefits of olive oil on our skin. 

When applied topically, olive oil can help moisturize the skin and can actually kill off bacteria. This means that olive oil can potentially improve dry skin and treat acne breakouts.[13] In addition, the vitamins in olive oil, such as A, D, and K, can further enrich the quality of your skin. 

Because olive oil is rich in antioxidants, it can increase your skin’s resistance from the harmful effects of free radicals and to an extent, UV ray exposure. 

  1. It Has Anti-Cancer Properties

Thanks to its beneficial compounds, olive oil has been found to have strong cancer-fighting properties. One major evidence is the fact that statistically, European populations that follow the Mediterranean diet have lower incidences of cancer.[14] 

For instance, squalene, a major component of olive oil, has been found to have tumor-inhibitory activities both in in vitro and animal studies.[15] 

The main monounsaturated fatty acid in olive oil, oleic acid, was also found to successfully inhibit the growth of cancer cells through in vitro studies.[16] 

The Different Types of Olive Oil 

When you’re out grocery shopping, you may have noticed that there’s just more than one type of olive oil on the shelves. The differences between these olive oils come from the way they’re produced, and some are more nutritious than the rest. Here’s what you should know[17]:

  • Extra Virgin Olive Oil. Extra Virgin Olive Oil is the purest type of oil, which retains all of the natural nutritional components of an olive. This also makes extra virgin the most flavorful of the bunch, which has made it a preferred dressing for salads or as a seasoning, although it can also be used for cooking. Many people consider extra virgin as the best type of olive oil, as it is the healthiest and most flavorful.
  • Refined Olive Oil. Refined olive oil is the “regular” type of olive oil, which has gone through an extra step of refinement to remove any impurities, since they are made from olives that do not meet extra-virgin standards. This refinement process gives this type of olive oil a more neutral flavor and a paler color. Refined olive oil is still healthy, although not as potent as extra virgin. Refined olive oil is the more popular choice when it comes to cooking as it is able to withstand more heat and it tends to be cheaper.
  • Pure Olive Oil. Contrary to its name, pure olive oil is most likely made from a blend of extra virgin and refined olive oil. It’s still healthy and delicious, but the name can be misleading. 
  • Olive Pomace Oil. Pomace olive oil is the lowest quality of olive oil and it is only recommended for high heat cooking. Pomace comes from the byproduct that remains after olives are pressed, which are made up of oil and water. This also means that it’s not as nutrient dense as extra virgin – though it still contains a good amount of unsaturated fats, vitamin E, and antioxidants.[18] 

7 Different Ways To Use Olive Oil

Did you know that olive oil has other uses other than for cooking? 

If you need more reasons to keep olive oil in your pantry, here are some ideas on how you can make use of this amazing product of Mother Nature.[19] 

  1. As a skincare product

You can use olive oil to moisturize your face or as a mask to treat an acne breakout. However, don’t go too overboard, as too much can suffocate your skin and cause further breakouts!

  1. As a makeup remover

If you’ve run out of makeup remover, olive oil would make a great substitute, especially for waterproof mascara and eyeliner. 

  1. For earwax removal

If you’re frequently experiencing earwax blockage, putting a few drops of olive oil in your ears before sleeping will help reduce earwax buildup.

  1. Shaving cream substitute

If you’ve run out of shaving cream, you can use olive oil to help your razer glide smoothly on your skin. 

  1. As a hair mask

You can use olive oil to tame frizz as it can help moisturize your strands, leaving it shinier and healthier looking.

  1. For soothing chapped lips

Winters can be dry, and many will experience painful chapped lips. You can use olive oil to soothe and moisturize chapped lips.

  1. For the removal of stretch marks

You can try to use olive oil to help your stretch marks disappear. Rub a good amount of olive oil in the affected area every morning.

Conclusion

There’s a good reason why Mediterranean peoples regard olive oil as the “elixir of life”.

It’s rich in antioxidants, vitamins, and minerals that can protect your body from infections and chronic diseases. One major proof is that Mediterranean populations tend to have lower rates of heart disease and cancer compared to the rest of the world. 

Olive oil can also serve a wide variety of uses aside from cooking, such as skin care, hair care, and even for ear wax removal. Once you’ve stocked your pantry of olive oil, you’ll never run out of ways to use it. It’s quite tasty too, compared to the standard neutral-flavored cooking oils that is so widely used.

References

[1]  Quinn, J. (2018, October) The Absolute Worst Cooking Oils for Your Health (And What to Use Instead). Retrieved on December 12, 2020 from https://www.cheatsheet.com/health-fitness/best-worst-cooking-oils-for-your-health.html/

[2] Gunnars, K. (2019, December 12) Are Vegetable and Seed Oils Bad for Your Health? Retrieved on December 12, 2020 from https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad

[3] Mayo Clinic. (2019, June 21) Mediterranean diet: A heart-healthy eating plan. Retrieved on December 12, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

[4] Vasto, S., Buscemi, S., Barera, A., Di Carlo, M., Accardi, G., & Caruso, C. (2014). Mediterranean diet and healthy ageing: a Sicilian perspective. Gerontology, 60(6), 508-518. DOI: https://doi.org/10.1159/000363060

[5] Villines, Z. (2017, June 29) How do free radicals affect the body? Retrieved on December 12, 2020 from https://www.medicalnewstoday.com/articles/318652

[6] Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., … & Lamuela-Raventos, R. M. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290. DOI: 10.1056/NEJMoa1200303

[7] Santos-Longhurst, A. (2018, July 28) Understanding and Managing Chronic Inflammation. Retrieved on December 12, 2020 from https://www.healthline.com/health/chronic-inflammation

[8] Lucas, L., Russell, A., & Keast, R. (2011). Molecular Mechanisms of Inflammation. Anti-Inflammatory Benefits of Virgin Olive Oil and the Phenolic Compound Oleocanthal. Current Pharmaceutical Design, 17(8), 754–768. doi: 10.2174/138161211795428911

[9] Centers for Disease Control and Prevention. (2020, January 31) LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol. Retrieved on December 12, 2020 from https://www.cdc.gov/cholesterol/ldl_hdl.htm

[10] Moll, J. (2020, January 14) The Causes and Effects of Oxidized LDL Cholesterol. Retrieved on December 12, 2020 from https://www.verywellhealth.com/what-is-oxidized-ldl-698079

[11] Ferrara, L. A., Raimondi, A. S., d’Episcopo, L., Guida, L., Dello Russo, A., & Marotta, T. (2000). Olive oil and reduced need for antihypertensive medications. Archives of internal medicine, 160(6), 837–842. https://doi.org/10.1001/archinte.160.6.837

[12] ScienceDaily. (2017, June 21) Extra-virgin olive oil preserves memory, protects brain against Alzheimer’s. Retrieved on December 13, 2020 from https://www.sciencedaily.com/releases/2017/06/170621103123.htm

[13] Davis, E. C., & Callender, V. D. (2010). A review of acne in ethnic skin: pathogenesis, clinical manifestations, and management strategies. The Journal of clinical and aesthetic dermatology, 3(4), 24–38.

[14] Owen, R. W., Haubner, R., Würtele, G., Hull, E., Spiegelhalder, B., & Bartsch, H. (2004). Olives and olive oil in cancer prevention. European journal of cancer prevention : the official journal of the European Cancer Prevention Organisation (ECP), 13(4), 319–326. https://doi.org/10.1097/01.cej.0000130221.19480.7e

[15] Newmark, H. L. (1997). Squalene, olive oil, and cancer risk: a review and hypothesis. Cancer Epidemiology and Prevention Biomarkers, 6(12), 1101-1103. 

[16] Menendez, J. A., Vellon, L., Colomer, R., & Lupu, R. (2005). Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin) in breast cancer cells with Her-2/neu oncogene amplification. Annals of oncology : official journal of the European Society for Medical Oncology, 16(3), 359–371. https://doi.org/10.1093/annonc/mdi090

[17] Menhusen, L. (2019, April 3) 5 Types of Olive Oils You Should Know. Retrieved on December 13, 2020 from https://www.theolivetap.com/blog/types-of-olive-oils[18] Lama, S. (2019, December 30) What Is the Difference Between Pomace Oil and Olive Oil? Retrieved on December 13, 2020 from https://www.livestrong.com/article/434218-what-is-the-difference-between-pomace-oil-and-olive-oil/