Monounsaturated fat

10 Reasons You Should Be Eating Olives Daily.

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Even though more attention is usually given to their delicious oil than the whole food itself, olives are one of the world’s most widely enjoyed fruits. Yes, they are fruits even though most of us think of them as zesty vegetables. Here are 10 reasons why you should be eating these little delicacies every day.
1. Cardiovascular BenefitsWhen free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.
2. Weight LossIt appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.3. Cancer PreventionThe antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

How to Select Olives

While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an “olive bar”). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.

While whole olives are very common, you may also find ones that have been pitted, as well as olives that have been stuffed with either peppers, garlic or almonds. If you purchase olives in bulk, make sure that the store has a good turnover and keeps their olives immersed in brine for freshness and to retain moistness. Some grocers will also use genetically modified oils such as Canola which should be avoided.

Avoid purchasing olives in cans. FDA data has shown levels of acrylamide as high as 1,925 ppb in some canned, nationally distributed brands of black pitted olives. Based on this data, higher acrylamide levels in select canned black olives may be related to specific handling, storage, processing (especially preservation and darkening methods), and heating steps that favored formation of acrylamide.

When selecting olives, beware of the label description, “hand-picked.” This description does not necessarily tell you anything helpful about the olive harvesting. Many olives are hand-picked, even though the product label makes no mention of this fact. Conversely, olives with have been mechanically harvested with a hand-held pneumatic rake are sometimes labeled as “hand-picked.”

As far olive oils go, the best processing comes from ice-pressed oils which is in the complete absence of heat; a dramatic 20-30 times colder than the cold-pressed olive oil; a critical distinction in terms of maintaining the oils’ nutritive and healing potential and to staking claim as one of the world’s only RAW producers of olive oil. Taste the distinct refreshing taste!

Source: preventdisease.com

More Evidence Adding Nuts Is a Healthy Choice.

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Many people needlessly shun raw nuts from their diet, believing their fat content contributes to weight gain. A new study once again puts this myth to rest, showing instead that eating nuts doesn’t lead to weight gain and may actually help you to slim down.

Eating Nuts May Help You Achieve Your Ideal Weight

In the new review of 31 trials, those whose diets included extra nuspts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists.1

The weight loss, though small, suggests that adding healthful amounts of nuts to your diet can help you to maintain your ideal weight over time. And at the very least, researchers concluded:

“Compared with control diets, diets enriched with nuts did not increase body weight, body mass index [BMI], or waist circumference in controlled clinical trials.”

In fact, if you’re watching your weight, a small handful of nuts like almonds is a better snack choice than a snack high in complex carbohydrates, such as a bran muffin. Past research also bears this out, showing that eating nuts is beneficial for your weight.

In one study comparing those who ate a low-calorie diet that included either almonds or complex carbs, the almond group had a:2

  • 62 percent greater reduction in their weight/BMI
  • 50 percent greater reduction in waist circumference
  • 56 percent greater reduction in body fat

A separate study in the journal Obesity also found that eating nuts two or more times per week was associated with a reduced risk of weight gain.3

Nuts Help Your Heart, Lower Your Risk of Diabetes

As a natural, whole food, nuts are excellent sources of antioxidants, vitamins and minerals that can boost your health in numerous ways above and beyond weight control.

For instance, a study published in the Journal of the American College of Nutrition found that those who ate nuts gained numerous benefits compared to non-nut eaters, including:4

  • Decreased body mass index and waist circumference
  • Lower systolic blood pressure
  • Lower weight
  • Less likelihood of having two risk factors for metabolic syndrome: high blood pressure and low HDL (good) cholesterol (for nut consumers)
  • Less likelihood of having four risk factors for metabolic syndrome: abdominal obesity, high blood pressure, high fasting glucose and a lower prevalence of metabolic syndrome (for tree nut consumers)

Researchers concluded:

“Nut/tree nut consumption was associated with a decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes, and MetS [metabolic syndrome].”

If you’re interested in protecting your heart health, snacking on nuts is a far better option than snacking on whole grains, which are often touted as a heart-healthy choice. A study in the journal Circulation found people with abnormally high levels of lipids, such as cholesterol, in their blood, were able to significantly reduce their risk factors for coronary heart disease by snacking on whole almonds while those who snacked on whole-wheat muffins got no such benefit.5

One reason why nuts are so beneficial is that many, such as walnuts, hazelnuts, pecans, Brazil nuts, almonds, cashews and peanuts, contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.

Are Certain Nuts Better Than Others?

With the exception of peanuts (which are technically a legume, heavily pesticide-laden and often contaminated with the carcinogenic mold aflatoxin), most nut varieties have something to offer your health. Generally speaking, each type of nut will offer a slightly different mix of nutrients for your health. For instance:

  • Raw macadamia nuts are a powerhouse of a nut, containing a wide variety of critical nutrients including high amounts of vitamin B1, magnesium, manganese and healthful monounsaturated fat, just to name a few. I eat about two pounds of macadamia nuts a week not only because I enjoy them, but also because they are relatively low in carbs and protein and high in olieic acid, omega-9 monounsaturated fatty acid, which is the same fatty acid found in olive oil.
  • Walnuts: Walnuts are good sources of plant-based omega-3 fats, natural phytosterols and antioxidants that are so powerful at free-radical scavenging that researchers called them “remarkable.”6 Plus, walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. They’ve also been shown to reverse brain aging in rats and boost heart health in people with diabetes.
  • Almonds: One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids and phenolic acids, which are typically associated with vegetables and fruits. A study in the Journal of Agricultural and Food Chemistry even revealed that a one-ounce serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea.7
  • Pecans: Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries. One of my favorite treats is candied pecans in a salad at a restaurant. I know they have sugar but a few grams or less a day is harmless.
  • Brazil Nuts: Brazil nuts are an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may help prevent cancer.

Soaking Nuts Helps Break Down Phytic Acid

Phytic acid, which is found in the coatings of nuts, is an “anti-nutrient” responsible for leeching vital nutrients from your body. Phytic acid also blocks the uptake of essential minerals such as calcium, magnesium, copper, iron and zinc. The presence of phytic acid is one reason why I recommend avoiding non-fermented soy… and it’s also the reason why I strongly recommend soaking nuts for at least eight to 12 hours before eating them. This will help to get rid of the phytic acid and enzyme inhibitors, which can interfere with the function of your own digestive and metabolic enzymes, in the nuts.  To make them more palatable you can you a dehydrator (I like the Excalibur) to improve the texture.

Enzyme inhibitors in nuts (and seeds) help protect the nut as it grows, helping to decrease enzyme activity and prevent premature sprouting. When nuts are soaked, the germination process begins, allowing the enzyme inhibitors to be deactivated and increasing the nutrition of the nut significantly, as well as making them much easier to digest. Macadamia nuts (and other white nuts) have only negligible amounts of enzyme inhibitors, so soaking is not as necessary.

Choose Raw Organic Nuts, Ideally

To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized. Be aware that pasteurized almonds sold in North America can still be labeled “raw” even though they’ve been subjected to one of the following pasteurization methods:

  • Oil roasting, dry roasting or blanching
  • Steam processing
  • Propylene Oxide (PPO) treatment (PPO is a highly toxic flammable chemical compound, once used as a racing fuel before it was prohibited for safety reasons)

There are generally no truly “raw” almonds sold in North America, so don’t be misled. It is possible to purchase raw almonds in the US, but it has to be done very carefully from vendors selling small quantities that have a waiver from the pasteurization requirement. The key is to find a company with the waiver that is not pasteurizing them.

When consumed with these guidelines in mind, raw, organic nuts are a convenient and enjoyable superfood to add to your diet. And this is precisely why they’re recommended as one of the best sources of healthy fats in my nutrition plan.

Source: mercola.com

 

Avocado Health Benefits: The World’s Most Perfect Food?

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Did you know that the avocado has been called the world’s most perfect food and has many health benefits?

It has achieved this distinction because many nutritionists claim it not only contains everything a person needs to survive — but it has also been found to contribute to the prevention and control of Alzheimer’s, cancer, heart disease, diabetes and other health conditions.

The avocado (Persea gratissima or P. americana) originated in Puebla, Mexico and its earliest use dates back to 10,000 years B.C. Since AD 900, the avocado tree has been cultivated and grown in Central and South America. In the 19th century, the avocado made its entry into California, and has since become a very successful commercial crop. Ninety-five percent (95%) of U.S. avocados are gown in Southern California.

The avocado, also called the alligator pear, is a high-fiber, sodium- and cholesterol-free food that provides nearly 20 essential nutrients, including fiber, is rich in healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) — as well as potassium.

Foods naturally rich in omega-3 fatty acids, such as avocados, are widely acknowledged as the secret to a healthy heart, a brilliant brain and eagle eyes.

Dr. Daniel G. Amen, a clinical neuroscientist, psychiatrist, brain-imaging expert and author of the New York Times bestseller Change Your Brain, Change Your Life counts avocados as one of the top brain-healthy foods that can help prevent Alzheimer’s Disease.

That’s not only because of the avocado’s health benefits omega-3 fatty acid content but also its…

Vitamin E content — An international journal called Alzheimer’s Disease and Associated Disorders, reported its findings from years of clinical trials — high doses of Vitamin E can neutralize free radicals and the buildup of proteins to reverse the memory loss in Alzheimer’s patients; reverse symptoms of Alzheimer’s in the early stages and retard the progression of the disease;

Folate content — helps to prevent the formation of tangled nerve fibers associated with Alzheimer’s.

The virtues and benefits of the avocado are too numerous to mention.

But Here Are Just a Few More Avocado Health Benefits That Its Nutritional Profile Provides:
  • Monounsaturated Fats — These types of fats help control triglycerides in the bloodstream, lower blood cholesterol and control diabetes.
  • Folate — This water-soluble B vitamin promotes healthy cell and tissue development. According to the National Institute of Health’s Office of Dietary Supplements, “This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.”
  • Lutein — This is a carotenoid (a natural pigment) that protects against cataracts and certain types of cancer, and reduces the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older. Avocados contain 3 or more times as much lutein as found in other common vegetables and fruits.
  • Oleic acid and Potassium — Both of these nutrients also help in lowering cholesterol and reducing the risk of high blood pressure.
You can add these avocado benefits to your diet in many ways:
  1. The easiest way is to cut the avocado in half and sprinkle it with herbal seasoning or maple syrup.
  2. Chop the avocado and add it to a salad, or use it as a topping or side garnish for soup.
  3. Mash an avocado and spread it on bread or a bagel (in place of butter or cream cheese).
  4. Cut an avocado in half and fill the little hollow (left after you remove the pit) with your favorite healthy topping such as herbed rice or couscous.
  5. Make an avocado dressing or the crowd-pleasing guacamole dip to add flavor to raw or steamed vegetables. You can easily find many avocado recipes online.

Blended with fruit, avocados make a rich and delicious snack, side dish or dessert — and produces highly-nutritious baby food which delivers “good fat” for baby’s brain and physical development.

Before you indulge in avocados to your heart’s content, however, remember that they have lots of calories because of their fat content. According to WebMD, “A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger”.

That’s why diet experts have long urged Americans to go easy on avocados in favor of less fatty fruits and vegetables. But now nutritionists are taking another look.

They’re finding that most of the fat in an avocado is monounsaturated — the “good” kind that actually lowers cholesterol levels. Thanks to this new understanding, the U.S. government recently revised its official nutrition guidelines to urge Americans to eat more avocados.

Source: http://csglobe.com