Would you be interested in learning about ways to make your vegetables tastier and better for you? Then read on as there is olive oil can increase the cancer fighting properties of your vegetables.
Plants have cancer fighting properties called phytonutrients which act like a shield for the plant. When you eat the plants, these phytochemicals have positive effects and are linked to a decreased risk of some cancers. By adding olive oil to vegetables or fruit in your cooking or just straight onto salads, it increases your body’s ability to use phytochemicals, hence increasing their protective abilities. To get a little into the nitty gritty, the two phytonutrients in plants which are enhanced when combined with olive oil are:
- Carotenoids
Carotenoids need fat to be absorbed in your body aka olive oil. Carotenoids are found in vegetables like spinach, pumpkin, carrots and tomatoes.
- Glucosinolates
These phytonutrients are found in vegetables like broccoli, cauliflower, brussel sprouts, cabbage and kale. The protective components of glucosinolates are preserved in the fat of the olive oil. Without olive oil the protective effect can be lost when cooked.
If you are not convinced yet by the health promoting properties of extra virgin olive oil. Below are three additional health benefits of this awesome oil:
- Olive oil can help lower your blood pressure. A study reported by having 2-3 tablespoons of olive oil a day decreased both systolic (the pressure when the heart contracts) and diastolic (the pressure when the heart relaxes) blood pressure.
- Olive oil can increase the HDL (good) cholesterol and decreases LDL cholesterol. This decreases your risk of heart disease!
- Studies have linked a healthier body weight when olive oil is included as the chosen oil in diet.
On top of these health benefits adding olive oil to veggies makes them taste so much better!
How much do you need in a day for olive oil to benefit your health?
2 tablespoons are recommended over a whole day. Try adding 1 tablespoon of olive oil to:
- Half a cup of vegetables.
- Half a cup of beans, peas or lentils as part of a salad.
- Half a medium potato or sweet potato at dinner.
- A medium tomato as part of a cooked breakfast.
Take home message: Not all fat is created equally, and extra virgin olive oil is a healthy inclusion to an overall balanced diet.
References:
- Flynn DM. The Mediterranean Diet- The Role of Extra Virgin Olive Oil in improving clinical risk factors [Internet]. South Yarra Australia: Cobram Estate; 2015. Podcast. Available from: https://attendee.gotowebinar.com/g2wattendee/recording/8429077510395437314
- Council NHaMR. Australian Dietary Guidelines (2013) [Document]. Canberra: Commonwealth of Australia; 2013 [updated 27/7/2015; cited 2016 09/10/2016]. Available from: https://www.nhmrc.gov.au/guidelines/publications/n55.
Feature Photograph: Luxgraphicus
