As we age, it becomes increasingly important to fill our plates with nutrient-rich foods. Not only do these boost our physical health, but certain dietary choices can also help us maintain a youthful appearance. Choosing healthy fats, antioxidant-rich foods, and lean proteins can all have a positive effect on our skin.
One key ingredient for a nourishing diet is olive oil, a staple of the famed Mediterranean diet. It not only promotes heart health but also gives your skin a radiant glow. Some nutrients we ingest actually show up on our skin after digestion – vitamins and omega-3 fatty acids, for example, can strengthen the skin’s protective barrier. Healthline has dubbed this pantry essential as “one of the healthiest oils on earth”.
Extensive research has been conducted into the health benefits of olive oil, and some studies suggest it could even prolong your life, reports the Mirror.
Healthline stated: “Extra virgin olive oil is one of the healthiest oils on Earth. It’s rich in healthy fats and antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body. A diet rich in olive oil has been linked to a lower risk of chronic diseases, including heart disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”
Incorporating olive oil into your diet has been shown to decrease the risk of cardiovascular disease, adding yet another heart health benefit to this versatile oil.
Consuming half a tablespoon of olive oil each day led to a 14% reduction in heart disease risk, according to a 2020 study featured in the Journal of the American College of Cardiology.
The research published in the Journal of the American College of Cardiology examined the eating habits of approximately 90,000 individuals across 28 years.
Scientists discovered that participants who consumed the highest amounts of olive oil experienced a 19% lower chance of dying from heart-related causes when compared to those who ate the smallest quantities of olive oil.
The investigation determined: “Higher olive oil intake was associated with lower risk of total and cause-specific mortality. Replacing margarine, butter, mayonnaise, and dairy fat with olive oil was associated with lower risk of mortality.”
The researchers additionally noted: “Olive oil has been traditionally used as the main culinary and dressing fat in Mediterranean countries and is a key component of the Mediterranean diet. Well-known for its health benefits, it has become more popular worldwide in recent decades.
“Olive oil is high in monounsaturated fatty acids, especially oleic acid, and other minor components including vitamin E and polyphenols, contributing to its anti-inflammatory and antioxidant properties.
“Olive oil consumption has been shown to lower cardiovascular disease risk, but its associations with total and cause-specific mortality are unclear.”
The British Heart Foundation (BHF) said this study had a “major advantage” due to the large number of people taking part over a long period. However, they also added that the participants “were all nurses and other health professionals in the United States, so their lifestyles might not be representative of the population as a whole”.
Research has also examined olive oil’s beneficial impact on skin health, revealing that dietary choices can either support or damage your skin’s protective barrier.
Rich in omega-3, omega-6 and omega-9 fatty acids, consuming olive oil can hydrate the skin whilst fortifying its natural defence system.
Vital fatty acids and antioxidants don’t just enhance skin wellness but also support cardiovascular health. Additional dietary sources abundant in omega-3, omega-6 and omega-9 include hemp oil, oily fish, flaxseeds and walnuts.
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