Olive Oil: The Magnificent Fruit Juice…

Extra virgin Olive Oil is one of my daily ingested ingredients.I add it to all my cooked meals and when I don’t feel like having a hot meal, I mix it with Thyme and raw sesame and use it as a spread on rice cakes.
One of my favorite dishes to prepare when am running out of time, is my own risotto, Risotto RITTA’s style 🙂 :
On cooked brown rice, while it’s still very hot add some olive oil, thyme and raw sesame and a few slices of avocados. Yummy…
Another quick recipe, as I always have some cooked quinoa in my fridge, I put some in a bowl add a bit of olive oil with a hash of diced tomatoes, parsley and mint and enjoy. A delight if you ask me plus it is healthy.

Olive Oil Health Benefits in short: 

Researchers find that plenty of Olive Oil ( Extra Virgin or Virgin is best ):

-Might help prevent Strokes…

-Protects Against Breast Cancer…
-Help Prevent Skin Cancer…
-Reduces Risk of Type 2 Diabetes…
-Keeps the Heart Young…
-Joins the Fight Against Osteoporosis…
And may Protect from Depression…


Olive Oil Health Benefits detailed:

The health benefits of olive oil are extensive with new positive attributes discovered all the time.

Harmful free radicals can lead to skin aging and skin cancer. Olive oil, because it contains at least four different antioxidants, can help keep a healthy skin by neutralizing these free radicals.

Two tablespoons of extra virgin olive oil a day can be beneficial to your health and well being.

In addition to strengthening the immune system and helping to protect against viruses, olive oil has also been found to be effective in fighting against diseases such as:

  • Breast Cancer:  Oleocanthal, is a phytonutrient in olive oil that has the same effect of Ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Furthermore, researchers at the University of Oxford believe that olive oil may be just as effective in the prevention of colon cancer as fresh fruits and veggies. A diet rich in olive oil has been shown to reduce the incidence of colon, breast and skin cancers.
  • Heart Disease: Extra virgin olive oil is high in polyphenols (a powerful antioxidant) and monounsaturated fat which contributes to lowering the levels of blood cholesterol in general and bad cholesterol in particular. It is recommended that unsaturated fat including monounsaturated fats found in olive oil, should replace saturated fats in our diet as this has many health benefits such as the reduction to the risk of heart disease as well as improvements of blood sugar levels.
  • Oxidative Stress: Olive oil is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.
  • Blood Pressure: Recent studies indicate that regular consumption of extra virgin olive oil can help decrease both systolic and diastolic blood pressure. Patients were able to reduce or eliminate the need for medications when olive oil was consumed on a regular basis.
  • Diabetes: It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.
  • Obesity: Although high in calories, olive oil has shown to help reduce levels of obesity.
  •  Rheumatoid Arthritis: Although the reasons are still not fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatoid arthritis.
  • Osteoporosis: A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis.
  • Improved memory: Research has proved that, although total fat did not appear to affect cognitive function and memory, the type of fat did. According to a study published in the Annals of Neurology, monounsaturated fats, the “good” fats found in high amounts in Olive Oil, were associated with better cognitive function and memory. People who ate the most of the monounsaturated fats had better patterns of cognitive scores over time. While those who consumed the highest amounts of saturated fats, the harmful fats found in animal fats such as butter, had worse overall cognitive function and memory.
  • The Mediterranean Diet and skin cancer: Statistics show that only three in every 100,000 residents of countries in the Mediterranean develop any form of skin cancer. The figure is low, especially when considering the warm climate in the region. In Australia, the figure is 50 in every 100,000 residents.

More advantages to Olive Oil consumption:

  • It’s Natural! Extra virgin olive oil is nothing but fruit juice extracted mechanically from olive fruit. There is no heat or chemicals used in the extraction process. The best and most beneficial is a fresh organic unfiltered extra virgin olive oil.
  • Flavour: It just tastes good. Olive oil pressed from ripe olives is smooth, mellow and buttery.
  • Nutritional Value: Vitamins E, K, and A as well as polyphenols, squalene, oleocanthol, triterpenes and hundreds more micronutrients make olive oil a healthy choice.
  • Oleic Acid: Oleic acid (omega 9) makes up 55 – 85 percent of the fatty acids in olive oil. Don’t confuse this with the amount of free oleic acid which is the main factor used to determine the grade of the olive oil and the lower the better. Oleic acid aids in keeping our arteries supple and helps prevent cancer.
  • Hydrogenated Oils: Olive oil is not hydrogenated oil. Hydrogenation creates dangerous trans-fats found in margarine and many other packaged foods.
  • Alzheimers: This disease is associated with the clogging of arteries caused by cholesterol and saturated fat. Replacing other fats with olive oil will reduce the risk.
  • Gallstones: Olive oil promotes the secretion of bile and pancreatic hormones naturally and lowers the incidence of gallstones.


Just like any other food, the less processed an oil the more nutrients it contains.
Extra virgin” olive oil ( also advertised as “cold pressed” ) comes from the first pressing of olives, meaning they aren’t heated up beyond room temperature during processing and actually retains the most flavor and aroma.
Virgin” olive oil generally comes from the second pressing.
Cheap Olive Oils sold as “regular” or “pure” are made with chemical refining and filtering, they have lower nutrient levels as a result.