In our blog, we have already highlighted the multiple benefits of Extra Virgin Olive Oil for our well-being and skin. Today, we focus on its benefits for women's health.
The numerous health benefits of Extra Virgin Olive Oil, for both men and women, are virtually endless. It improves cardiovascular health, reduces LDL cholesterol, aids digestion due to its high content of essential fatty acids, and contains abundant antioxidants that make it an excellent anti-aging product.
For these reasons, we should take advantage of its properties and quality by incorporating it into daily meals as a fundamental part of the Mediterranean diet.
This makes it a recommended food for everyone, and specifically for women, given its benefits in conditions that affect this population more frequently and specifically.
Extra Virgin Olive Oil and Breast Cancer
According to a joint study by the University of Navarra and the Biomedical Research Network Center on Obesity and Nutrition, regular consumption of Extra Virgin Olive Oil may reduce the risk of breast cancer by up to 68%.
The study began in 2003 with over 4,200 women aged 60 to 80 at risk of cardiovascular disease, randomly assigned to three groups.
The first group followed a diet rich in Extra Virgin Olive Oil, approximately 50 grams per day, avoiding any other oils or butter. The second group consumed the same oil plus 30 grams of nuts daily, including walnuts, almonds, or hazelnuts. The third group followed a low-fat diet.
After the study, the first two groups showed a lower risk of breast cancer compared to the third group. This is the largest study in Spain examining the relationship between Extra Virgin Olive Oil consumption and breast cancer, showing a 68% risk reduction. Remarkably, only 35 cases of breast cancer occurred over the five-year follow-up, far below the expected number based on statistics.
Why Does Extra Virgin Olive Oil Have These Benefits?
The key lies in phytoestrogens. Like many plants, olives contain compounds called phytoestrogens, similar to the female sex hormones, specifically pinoresinol and acetoxypinoresinol. These polyphenols are present in olive trees, olives, and thus in Extra Virgin Olive Oils.
Phytoestrogens are chemically similar to estrogens and trigger similar but milder effects, acting as hormonal modulators.
Estrogens, as female sex hormones, are beneficial but can contribute to the development of certain breast cancers, specifically hormone-dependent tumors in which estrogens directly influence cancer progression.
Researchers concluded that some polyphenols in Extra Virgin Olive Oil can inhibit the progression of early-stage cancer cells, which explains why phytoestrogens reduce the risk of breast cancer.
Extra Virgin Olive Oil and Osteoporosis
Extra Virgin Olive Oil is also an ally against osteoporosis, which significantly affects women, as it has been shown to aid calcium absorption and bone mineralization.
Although dairy is commonly thought to protect bones, studies show that osteoporosis rates are notably lower in Southern European countries where the Mediterranean diet prevails. For example, in the U.S., approximately 80% of the 250,000 annual hip fractures are due to osteoporosis.
Osteoporosis affects women primarily due to estrogen and progesterone deficiency during middle age, particularly after menopause, as we will see below.
Extra Virgin Olive Oil During Menopause
Menopause is a natural phase in a woman’s life, marking the end of ovulation and menstruation, and a decline in estrogen and progesterone production. Estrogen, while primarily reproductive, also affects the function of multiple organs.
With a proper diet, supplements, and regular exercise, many unpleasant menopausal symptoms can be minimized. It is recommended that 50% of the diet consists of raw foods, along with salmon, sardines, and white fish such as sole or hake. Alcohol, caffeine, sugar, spicy foods, and hot soups and drinks should be avoided to reduce hot flashes, urinary incontinence, and mood swings. Drinking two liters of water daily helps prevent dry skin and mucous membranes.
Foods rich in phytoestrogens, such as Extra Virgin Olive Oil, are particularly beneficial during menopause. They improve absorption of fat-soluble vitamins A and D, making EVOO essential for maintaining skin moisture, regulating body temperature, keeping arteries clear, and supporting bone formation, as discussed in the osteoporosis section.
Once again, research confirms that EVOO is not only nutritious and flavorful with endless culinary uses but also a true source of health and well-being, fundamental to the Mediterranean diet and culture, contributing to the longevity of people in this region.
