12 Benefits and Uses of Cold Pressed Olive Oil
The highest grades of olive oil — extra virgin and virgin — are always cold pressed.
Here are 13 benefits and uses of cold pressed olive oil.
1. High in Nutrients
As it's virtually all fat, cold pressed olive oil is high in calories.
Compared with diets high in saturated fat, those high in unsaturated fat are associated with a reduced risk of heart disease, type 2 diabetes, cancer, and other chronic illnesses.
Olive oil also boasts vitamins E and K. Vitamin E is a powerful antioxidant involved in immune function, while vitamin K plays a key role in blood clotting and bone health.
Just 1 tablespoon (15 ml) of cold pressed olive oil supplies:
- Calories: 119
- Total fat: 13.5 grams
- Saturated fat: 2 grams
- Monounsaturated fat: 10 grams
- Polyunsaturated fat: 1.5 grams
- Vitamin E: 12.9% of the Daily Value (DV)
- Vitamin K: 6.8% of the DV
Cold pressed olive oil also contains at least 30 beneficial plant compounds, many of which are potent antioxidants with anti-inflammatory effects.
Cold pressed olive oil is rich in healthy fats, dozens of powerful plant compounds, and vitamins E and K.
2. Packed With Healthy Fats
The United States Department of Agriculture (USDA) recommends that you consume 20–35% of your calories from fat, mainly the unsaturated type.
Cold pressed olive oil comprises nearly all fat, with 71% coming from an unsaturated fat called oleic acid.
Studies suggest that oleic acid and other unsaturated fats may help lower LDL (bad) cholesterol when used in place of saturated fats.
An additional 11% of the fat in cold pressed olive oil comes from omega-6 and omega-3 fatty acids. These two unsaturated fats are involved in major bodily processes, such as blood pressure regulation, blood clotting, and immune system response.
Although olive oil contains 2 grams of saturated fat per tablespoon (15 ml), this is well within the 13–22-gram daily limit recommended by most health authorities for a standard 2,000-calorie diet.
Cold pressed olive oil mainly comprises oleic acid, a fat that may help lower cholesterol. It also provides omega-6 and omega-3 fats, which are essential for your health.
3. Contains Potent Antioxidants
Cold pressed olive oil may retain more antioxidants than lower-grade olive oils since it isn't treated with heat.
Per tablespoon (15 ml), olive oil contains 12.9% of the DV for vitamin E — an essential nutrient and potent antioxidant.
It's also rich in plant compounds like oleuropein and hydroxytyrosol, which have demonstrated powerful antioxidant properties in animal and test-tube studies.
Researchers believe that these compounds may be partly responsible for the benefits of the Mediterranean diet, including stronger bones and a reduced risk of heart disease, brain conditions, and certain cancers.
Cold pressed olive oil contains powerful antioxidants that may safeguard your body against numerous diseases.
4. May Fight Inflammation
Prolonged, low-grade inflammation is believed to factor into many conditions, including heart disease, diabetes, cancer, arthritis, and Alzheimer's disease.
Studies suggest that olive oil may help reduce inflammation due to its high concentration of healthy fats, antioxidants, and compounds like oleocanthal.
Oleocanthal is a natural anti-inflammatory agent. Test-tube studies indicate that it acts similarly to ibuprofen, an anti-inflammatory drug — although human studies are needed.
Remember that including more plant-based options in your diet may reduce inflammation more effectively than relying on a single compound, nutrient, or food.
Still, replacing foods high in saturated fat — such as butter, shortening, and lard — with cold pressed olive oil is an excellent place to start.
Due to its high concentration of healthy fats, antioxidants, and beneficial plant compounds, cold pressed olive oil may help reduce inflammation.
5. May Protect Against Heart Disease
Heart disease is the leading cause of death among both men and women worldwide, responsible for over 17 million deaths each year.
Numerous studies reveal that replacing foods high in saturated fat with olive oil may help reduce high LDL (bad) cholesterol and blood pressure levels — two major risk factors for heart disease.
One study in over 84,000 women found that substituting 5% of saturated fats for foods high in monounsaturated fats, including olive oil, reduced heart disease risk by 15%.
The Mediterranean diet, which relies on olive oil as its main source of fat, has been shown to reduce your risk of heart attack and stroke by up to 28%.
Replacing sources of saturated fat with cold pressed olive oil may reduce your risk of heart disease.
6. May Promote Brain Health
One example is the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which recommends primarily cooking with olive oil. It combines the traditional Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.
In population studies, individuals following the MIND diet demonstrate slower declines in mental sharpness and memory with age, as well as after stroke.
A 4.5-year study in 923 people found a 53% reduction in the rate of Alzheimer's disease in those who most strictly adhered to the diet.
The diet's combination of brain-boosting foods may likewise be responsible for its benefits. Besides olive oil, the MIND diet is high in vegetables, berries, nuts, whole grains, and fish. It's also low in sodium.
Furthermore, animal and test-tube research suggests that oleocanthal, a compound in olive oil, may help reduce brain plaques associated with Alzheimer's disease. All the same, human research is needed.
Diets high in olive oil may help prevent mental decline associated with aging, as well as reduce your risk of Alzheimer's disease.
7–10. Other Potential Health Benefits
Though research is limited, cold pressed olive oil may offer other potential health benefits. These include:
- Reduced risk of type 2 diabetes. Human studies link diets highest in olive oil — up to 1.5 tablespoons (20 ml) per day — with a 16% lower risk of type 2 diabetes.
- Improved blood sugar levels. In a small study, people taking 20 mg of concentrated oleuropein, a compound in olive oil, experienced a 14% lower blood sugar spike following a meal than those taking a placebo.
- Constipation relief. According to some small studies, taking as little as 1 teaspoon (5 ml) of olive oil daily may treat constipation.
- Delayed progression of osteoarthritis. Animal research notes that olive oil and its compounds may fight osteoarthritis by preventing damage to cartilage, the protective cushioning in joints.
Keep in mind that more research is needed.
Early research suggests that olive oil and its compounds may help reduce your risk of type 2 diabetes, improve blood sugar levels, relieve constipation, and fight osteoarthritis.
11. May Benefit Hair, Skin, and Nails
Though there is limited scientific evidence to support the topical application of olive oil, it's a common ingredient in many soaps, body washes, and lotions.
Some popular cosmetic uses for olive oil are:
- Hair treatment. Use 1–2 tablespoons (15–30 ml) of olive oil to treat split ends or gently massage it into your scalp to relieve dryness. Afterward, shampoo and rinse thoroughly.
- Moisturizer. To hydrate your skin, apply a thin layer after showering or mix a dime-sized amount into your regular lotion before use. You may need to blot excess oil with a towel.
- Cuticle conditioner. Massage a drop of olive oil into each fingertip to treat chapped, cracked, or dry cuticles.
Since lower-grade olive oils may harbor potential skin irritants, it's best to stick to extra virgin and virgin olive oils, which are both cold pressed.
Though olive oil may be an effective moisturizer for hair, skin, and nails, there's little scientific evidence to back these uses. What's more, it may be inappropriate for people with sensitive skin.
12. Easy to Add to Your Diet
Cold pressed olive oil is not only a great cooking oil for sautéing, roasting, and baking but also an ideal ingredient in salad dressings, sauces, and marinades.
Replacing saturated fat with this oil may be particularly beneficial for your health. Consider these easy food swaps:
- When cooking, replace butter, shortening, lard, or bacon grease with cold pressed olive oil.
- Instead of buying creamy salad dressings, try ones made with olive oil — or make your own.
- Opt for olive-oil-based sauces like pesto over cream- or cheese-based ones.
- For a vegetable dip, try hummus made with olive oil instead of blue cheese or ranch dressing.
- Instead of buttering your bread, dip it in cold pressed olive oil and seasonings.
Cold pressed olive oil also works for deep frying, but you should limit your use of this cooking method because of the excess calories it provides.
Furthermore, olive oil is still calorie-dense. If you monitor your calorie intake, be sure to use this fat within your daily allotment to avoid unwanted weight gain.
Cold pressed olive oil is a heart-healthy fat for daily cooking and works especially well in dressings, sauces, and dips.
The Bottom Line
Cold pressed olive oil may retain more nutrients than olive oils treated with heat.
It's loaded with healthy fats, vitamins E and K, and several antioxidants and anti-inflammatory compounds. These nutrients may promote brain and heart health, in addition to other benefits.
You may stand to gain the most if you use cold pressed olive oil in place of other fats, such as lard, butter, or margarine.
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EcoWatch Daily Newsletter
By Jeff Masters
The American Society of Civil Engineers (ASCE) gave America's infrastructure a C- grade in its quadrennial assessment issued March 3. ASCE gave the nation's flood control infrastructure – dams and levees – a D grade. This is a highly concerning assessment, given that climate change is increasingly stressing dams and levees as increased evaporation from the oceans drives heavier precipitation events.
Figure 1. Debris fills the Feather River from the damaged spillway of California's Oroville Dam, the nation's tallest dam, after its near-collapse in February 2017. The Oroville incident forced the evacuation of nearly 190,000 people and cost $1.1 billion in repairs. California Department of Water Resources
Figure 2. The L-550 levee on the Missouri River overtopping during the spring 2011 floods. USACE
By Jacob Carter
On Wednesday, the Department of the Interior (DOI) announced that it will be rescinding secretarial order 3369, which sidelined scientific research and its use in the agency's decisions. Put in place by the previous administration, the secretarial order restricted decisionmakers at the DOI from using scientific studies that did not make all data publicly available.
Science Rising at Interior<p>The rescinded secretarial order is not the only notable victory we have seen from the DOI recently. The Biden administration has moved swiftly to <a href="https://www.nytimes.com/2021/03/02/climate/biden-interior-department-haaland.html" target="_blank">restore consideration of climate change</a> in its decisions, <a href="https://www.nationalgeographic.com/environment/article/biden-expected-to-reverse-trump-order-to-shrink-utah-national-monuments" target="_blank">reverse assaults on our public lands</a>, and <a href="https://www.audubon.org/news/biden-halts-trump-rule-gutted-landmark-bird-protection-law" target="_blank">taken actions to protect our nation's wildlife</a>. These decisions, unlike many made at the DOI over the past four years, have been informed by science—and President Biden's pick to lead the DOI, Representative Deb Haaland of New Mexico, has <a href="https://www.cnn.com/2021/02/22/politics/haaland-confirmation-remarks/index.html" target="_blank">promised in her confirmation hearing</a> to continue to make decisions that are guided by science.</p><p><strong>Saving Migratory Birds</strong></p><p>One of the parting gifts of the prior administration was a <a href="https://blog.ucsusa.org/jacob-carter/outgoing-administration-gave-thumbs-up-to-migratory-bird-massacre-its-time-to-reverse-the-damage" target="_blank">reinterpretation of a long-standing rule that protected migratory bird species</a>. For decades, the <a href="https://www.fws.gov/birds/policies-and-regulations/laws-legislations/migratory-bird-treaty-act.php" target="_blank" rel="noopener noreferrer">Migratory Bird Treaty Act</a> (MBTA) had protected migratory bird species, which are in decline in the US, by allowing the DOI to fine industries that failed to take proper precautions to protect migratory birds. For example, <a href="https://www.fws.gov/birds/bird-enthusiasts/threats-to-birds/entrapment-entanglement-drowning.php#:~:text=An%20estimated%20500%2C000%20to%201,trays%2C%20and%201%25%20spills." target="_blank" rel="noopener noreferrer">not placing proper netting over oil pits</a>, which can result in the death of migratory birds. The rule, however, was reinterpreted by the prior administration such that industries could only be fined if bird deaths were "intentional" and not if they occurred incidentally due to a lack of precautions.</p><p>The prior administration, in its final days, also <a href="https://www.motherjones.com/environment/2021/03/endangered-species-recovery-interior-deb-haaland/" target="_blank" rel="noopener noreferrer">eliminated protections for the northern spotted owl</a>, which is currently listed by the Fish and Wildlife Service (FWS) as a threatened species. More than 3 million acres of the owl's habitat were removed from protection to pave way for timber harvesting. Susan Jane Brown, a staff attorney at the Western Environmental Law Center, <a href="https://www.nytimes.com/2021/03/02/climate/biden-interior-department-haaland.html" target="_blank" rel="noopener noreferrer">stated that she had received</a> "…several calls from wildlife biologists who are in tears who said, 'Did you know this is happening? The bird won't survive this."</p><p>The Biden administration, following the best available science, has delayed the implementation of both rules.</p><p><strong>Restoring Public Lands</strong></p><p>In 2017, two national monuments, Bears Ears and Grand Staircase-Escalante of Utah, <a href="https://www.nytimes.com/2017/12/04/us/trump-bears-ears.html" target="_blank" rel="noopener noreferrer">were reduced in size by some two million acres</a>, the largest reduction of federal land protection in our nation's history. Later, <a href="https://www.nytimes.com/2018/03/02/climate/bears-ears-national-monument.html" target="_blank" rel="noopener noreferrer">internal emails at the DOI</a> would show that these actions were not a product of following the best available science, and were instead guided by a push to exploit oil and natural gas deposits within the boundaries of the protected land. In particular, the decision did not consider the archaeological importance of the protected lands or their cultural heritage. Sidelining these facets of this decision is likely what <a href="https://www.motherjones.com/environment/2021/02/biden-orders-review-of-trumps-assaults-on-americas-natural-treasures/?utm_source=twitter&utm_campaign=naytev&utm_medium=social" target="_blank" rel="noopener noreferrer">prompted a review of the reductions</a> by the Biden administration.</p>
Bringing Science Back Across the Administration<p>Beyond the Interior department, the Biden administration has taken quick steps to bring science back to the forefront of decisionmaking across the federal government. In January, President Biden signed a <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/memorandum-on-restoring-trust-in-government-through-scientific-integrity-and-evidence-based-policymaking/" target="_blank" rel="noopener noreferrer">presidential memo</a> to strengthen scientific integrity and evidence-based decisionmaking. The memo, among many other positive steps for science, has initiated a review process on scientific integrity policies that should be finalized toward the end of the year. Given the <a href="https://www.ucsusa.org/resources/attacks-on-science" target="_blank" rel="noopener noreferrer">unprecedented number of times we documented political interference in science-based decision-making processes</a> over the past four years, such a review, and the subsequent recommendations arising from it, are clearly warranted.</p><p>The Biden administration also has formed multiple scientific advisory groups to help make choices informed by the best available science to protect public health and our environment. This includes advisory groups on critical issues such as <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/memorandum-on-restoring-trust-in-government-through-scientific-integrity-and-evidence-based-policymaking/" target="_blank" rel="noopener noreferrer">scientific integrity</a>, <a href="https://www.whitehouse.gov/briefing-room/press-briefings/2021/02/10/president-biden-announces-members-of-the-biden-harris-administration-covid-19-health-equity-task-force/" target="_blank" rel="noopener noreferrer">COVID-19</a>, and <a href="https://www.americanprogress.org/issues/green/reports/2021/02/04/495397/mapping-environmental-justice-biden-harris-administration/" target="_blank" rel="noopener noreferrer">environmental justice</a>. The administration also is moving quickly to <a href="https://www.npr.org/sections/biden-transition-updates/2020/12/17/938092644/biden-to-pick-north-carolina-regulator-michael-regan-to-lead-epa" target="_blank" rel="noopener noreferrer">appoint qualified leaders</a> at science-based agencies and has asked the heads of agencies to expeditiously establish scientific integrity officials and chief science officers.</p><p>In addition to rescinding the secretarial order at DOI, the Biden administration has also rescinded several other anti-science actions taken over the past four years. Among the <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/02/24/executive-order-on-the-revocation-of-certain-presidential-actions/" target="_blank" rel="noopener noreferrer">many anti-science executive orders reversed by President Biden are </a>an order that directed agencies to arbitrarily cut their advisory committees by one-third and another that required agencies to cut two regulations for every new regulation they issued.</p><p>There has been a lot of progress for science-based decisionmaking over the past six weeks, with more expected as qualified individuals are appointed to head science-based agencies. And yet we know through our research that <a href="https://www.sciencepolicyjournal.org/uploads/5/4/3/4/5434385/berman_emily__carter_jacob.pdf" target="_blank" rel="noopener noreferrer">every administration has politicized science-based decisionmaking to some extent</a>.</p><p>We will continue to watch, demand, and ensure that science guides the critical decisions being made by the Biden administration. Our health, our environment, and our safety depend on it.</p><p><em><a href="https://blog.ucsusa.org/author/jacob-carter#.YED_bRNKjt0" target="_blank">Jacob Carter</a> is a research scientist for the Center for Science and Democracy at the Union of Concerned Scientists.</em></p><p><em>Reposted with permission from the <em><a href="https://blog.ucsusa.org/jacob-carter/science-wins-at-the-interior-department" target="_blank">Union of Concerned Scientists</a>.</em></em></p>
At first glance, you wouldn't think avocados and almonds could harm bees; but a closer look at how these popular crops are produced reveals their potentially detrimental effect on pollinators.
Migratory beekeeping involves trucking millions of bees across the U.S. to pollinate different crops, including avocados and almonds. Timothy Paule II / Pexels / CC0<p>According to <a href="https://www.fromthegrapevine.com/israeli-kitchen/beekeeping-how-to-keep-bees" target="_blank">From the Grapevine</a>, American avocados also fully depend on bees' pollination to produce fruit, so farmers have turned to migratory beekeeping as well to fill the void left by wild populations.</p><p>U.S. farmers have become reliant upon the practice, but migratory beekeeping has been called exploitative and harmful to bees. <a href="https://www.cnn.com/2019/05/10/health/avocado-almond-vegan-partner/index.html" target="_blank">CNN</a> reported that commercial beekeeping may injure or kill bees and that transporting them to pollinate crops appears to negatively affect their health and lifespan. Because the honeybees are forced to gather pollen and nectar from a single, monoculture crop — the one they've been brought in to pollinate — they are deprived of their normal diet, which is more diverse and nourishing as it's comprised of a variety of pollens and nectars, Scientific American reported.</p><p>Scientific American added how getting shuttled from crop to crop and field to field across the country boomerangs the bees between feast and famine, especially once the blooms they were brought in to fertilize end.</p><p>Plus, the artificial mass influx of bees guarantees spreading viruses, mites and fungi between the insects as they collide in midair and crawl over each other in their hives, Scientific American reported. According to CNN, some researchers argue that this explains why so many bees die each winter, and even why entire hives suddenly die off in a phenomenon called colony collapse disorder.</p>
Avocado and almond crops depend on bees for proper pollination. FRANK MERIÑO / Pexels / CC0<p>Salazar and other Columbian beekeepers described "scooping up piles of dead bees" year after year since the avocado and citrus booms began, according to Phys.org. Many have opted to salvage what partial colonies survive and move away from agricultural areas.</p><p>The future of pollinators and the crops they help create is uncertain. According to the United Nations, nearly half of insect pollinators, particularly bees and butterflies, risk global extinction, Phys.org reported. Their decline already has cascading consequences for the economy and beyond. Roughly 1.4 billion jobs and three-quarters of all crops around the world depend on bees and other pollinators for free fertilization services worth billions of dollars, Phys.org noted. Losing wild and native bees could <a href="https://www.ecowatch.com/wild-bees-crop-shortage-2646849232.html" target="_self">trigger food security issues</a>.</p><p>Salazar, the beekeeper, warned Phys.org, "The bee is a bioindicator. If bees are dying, what other insects beneficial to the environment... are dying?"</p>
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