Delicious — Way to Keep Your Bones Healthy
Why? Well, most Mediterranean people tend to get more exercise year-round than most of their northern counterparts, and that helps keep their bones healthy. And the Mediterranean diet is rich in foods containing vitamin C is a key component of strong bones.
But many Mediterranean people aren’t milk drinkers, so they don’t get much calcium through their diet. And, as we all know, calcium and vitamin D are essential for bone health.
So what’s behind this new Mediterranean paradox? According to a new study, it may very well be olive oil.
In fact, this research shows that when consumed regularly, extra virgin olive oil can lower the risk of bone fractures by a whopping 51%.(1)
Nine years of data shows the benefits of olive oil
Over the years studies that show how consuming olive oil reduces blood pressure and lowers risk of heart attacks and strokes. Olive oil is also beneficial for brain health — due mainly to bioactive constituents like phenols and the carotenoids that give the oil its golden color
Over an average of nine years, in one study participants had a total of 114 bone fractures. But the participants in the highest third for olive oil consumption had a 51% lower risk of fractures, compared to those in the lowest third of olive oil consumption.
How to get the most health benefits from your olive oil
The study found these bone benefits were specifically associated with EVOO, which has higher plant phenolic content.
Researchers at University of California tested 186 different olive oil samples.
Popular brands that failed to meet the extra virgin testing were: Bertolli, Carapelli, Mezzetta, Mazola, and Pompeian.
Brands that passed the University of California test were: Bariani, California Olive Ranch, Cobram Estate, Corto, Kirkland Organic, Lucero (Ascolano), Lucini, and McEvoy Ranch Organic.
You can look for the seal denoting approval by the California Olive Oil Council, labeled as “COOC Certified Extra Virgin.” Seals of approval from the Italian Olive Growers’ Association, the Extra Virgin Alliance (EVA), and UNAPROL also signal a good, pure product.
Be sure to store your olive oil at room temperature, away from heat and light (in a cabinet or pantry).
You can also get health benefits by eating whole, organic olives. But skip the pre-packaged varieties that taste more like the cans and containers they come in, and opt for fresh olives instead. Many grocery stores now have open olive bars that offer a wide selection of these tasty delicacies. They can be expensive, but considering the health benefits olives confer, they’re well worth the indulgence.
My checklist for healthy bones
- Avoid dangerous, ineffective osteoporosis drugs and keep your bones healthy with these easy, natural steps.
- 250 mg of vitamin C, twice a day
- 10,000 IU of vitamin D daily
- Calcium intake through a diet rich in dairy foods and leafy greens, NOT calcium supplements
- Vitamin K2
- Regular consumption of olive oil
- Moderate, daily physical activity like walking, swimming, or doing housework or yard work
(1) “Extra virgin olive oil consumption reduces the risk of osteoporotic fractures in the PREDIMED trial.” Clin Nutr. 2017 Jan 13. pii: S0261-5614(17)30006-7.