Health Benefits of Extra Virgin Olive Oil 特级初榨橄榄油的健康益处!

特级初榨橄榄油的健康益处

HEALTH BENEFITS

of Extra Virgin Olive Oil

特级初榨橄榄油

Extra Virgin Olive Oil

美国食品和药物管理局（FDA）表示，由于橄榄油中含有单一不饱和脂肪，每天吃两汤匙的橄榄油可以降低患心脏病的风险。特级初榨橄榄油还含有作为抗氧化剂的多酚，可以减少全身的氧化压力。少量的Omega-3和Omega-6脂肪酸也存在于特级初榨橄榄油中，这对大脑健康至关重要。维生素E(也被称为生育酚)对皮肤健康有好处，也存在于特级初榨橄榄油中。人们发现了许多与食用特级初榨橄榄油有关的健康益处，下面将列出更多。

The FDA says eating 2 tablespoons of olive oil a day may reduce the risk of heart disease, due to its monounsaturated fat content. Extra virgin olive oil also contains polyphenols which act as antioxidants, reducing the oxidative stress throughout your body. A small amount of Omega-3 and Omega-6 fatty acids are also present in extra virgin olive oil, which are essential for brain health. Vitamin E (also known as tocopherols), which is great for skin health, is also found in extra virgin olive oil. Many health benefits associated with the consumption of extra virgin olive oil have been discovered, more of which are outlined below.

1. 心血管疾病

CARDIOVASCULAR DISEASE

我们的心自然会随着年龄的增长而退化。西班牙研究人员最近发现，老年人的动脉内皮功能可以通过摄入单不饱和脂肪(如特级初榨橄榄油)来改善。

Our hearts naturally begin to deteriorate with age. Spanish researchers recently discovered that endothelial function of the arteries in the elderly can be improved by the consumption of monounsaturated fats, such as extra virgin olive oil.

2. 血压

BLOOD PRESSURE

特级初榨橄榄油可以帮助降低收缩压和舒张压。一项研究表明，每天四汤匙的橄榄油可以减少受试者服用降压药的需要。

Extra virgin olive oil has shown to help decrease both systolic and diastolic blood pressure. One study showed that four tablespoons of olive oil a day reduced the need for blood pressure medication in participants.

3. 胆固醇

CHOLESTEROL

每天只需两汤匙的特级初榨橄榄油，就可以帮助降低低密度胆固醇（LDL）和甘油三酯，从而降低总胆固醇。更重要的是，它可以帮助改善高密度脂蛋白（HDL）胆固醇，从而改善低密度脂蛋白和高密度脂蛋白之间的关键平衡。

Just two tablespoons of extra virgin olive oil a day has shown to help lower total cholesterol by helping to reduce LDL cholesterol and triglycerides. Even more, it has shown to help improve HDL cholesterol, thus improving the critical balance between LDL and HDL.

1. 阿尔茨海默/老年痴呆症

ALZHEIMER’S

研究表明，在特级初榨橄榄油中发现的多酚油花青素，有可能降低随着年龄增长而带来的认知衰退，包括老年痴呆症。多酚是特级初榨橄榄油中发现的强大的抗氧化剂，也有助于对抗与衰老相关的氧化应激。

Studies have shown that oleocanthal, a polyphenol found in extra virgin olive oil, has the potential to reduce cognitive decline that comes with aging, including Alzheimer’s disease. Polyphenols, powerful antioxidants found in extra virgin olive oil, also help to combat the oxidative stress associated with aging.

2. 忧愁/沮丧

DEPRESSION

纳瓦拉大学和拉斯帕尔马斯加那里亚大学的西班牙研究人员称，富含橄榄油的饮食可以预防包括抑郁在内的精神疾病。脂肪是细胞膜的重要组成部分。因此，它对器官和细胞具有衬垫保护作用，同时也起到神经绝缘的作用。事实上，脂肪占大脑的60%。

According to Spanish researchers from the University of Navarra and Las Palmas de Gran Canaria, a diet rich in olive oil can protect from mental illness, including depression. Fat serves as an important building block for cell membranes. As such it acts as padded protection for organs and cells as well as nerve insulation. In fact, fat comprises 60% of the brain.

3. 中风 STROKE

在法国进行的一项新研究表明，与那些完全不使用橄榄油的人相比，那些烹饪和食用橄榄油的人患中风的风险要低41%。

A new study conducted in France showed that participants who cooked with and consumed olive oil had a 41 percent lower risk of stroke compared to those that did not use olive oil at all.

1. 皮肤癌 SKIN CANCER

除了地中海式饮食外，特级初榨橄榄油已证明有助于预防皮肤癌——恶性黑色素瘤。特级初榨橄榄油的抗氧化特性有助于对抗来自太阳的氧化。

Along with a Mediterranean diet, extra virgin olive oil has shown to contribute to the prevention of the dangerous form of skin cancer, malignant melanoma. The antioxidant properties of extra virgin olive oil help to counter the oxidation from the sun.

1. 骨质疏松症

OSTEOPOROSIS

食用特级初榨橄榄油可以帮助改善骨骼矿化和钙化。它能帮助身体吸收钙，钙是预防骨质疏松的关键因素，帮助骨骼增厚。

Extra virgin olive oil consumption can help improve bone mineralization and calcification. It helps the body absorb calcium, which is a key player in preventing osteoporosis, aiding in thickening the bones.

1. 糖尿病 DIABETES

糖尿病的症状可以通过富含可溶性纤维的水果和蔬菜来减轻，单不饱和脂肪，如特级初榨橄榄油，低饱和脂肪和中等碳水化合物。它有助于调节血糖和提高胰岛素敏感性。地中海式饮食(详见下文)富含特级初榨橄榄油，与低脂肪饮食相比，它可以将患II型糖尿病的风险降低近50%。

Symptoms of diabetes can be alleviated by a diet rich in soluble fiber from fruits and vegetables, monounsaturated fats, such as extra virgin olive oil, low in saturated fat and moderate in carbohydrates. It helps to regulate blood sugar and improve insulin sensitivity. A Mediterranean diet (see details below), which is rich in extra virgin olive oil, has shown to reduce the risk of type II diabetes by almost 50 percent compared to a low fat diet.

2. 肥胖 OBESITY

以营养丰富的食物为主要的卡路里来源的饮食有助于改善饱腹感，这可以防止吃无营养的高热量食物，从而导致暴饮暴食，最终导致肥胖。当然，脂肪是我们在吃饱后感到饱足的一个重要因素。不仅如此，脂肪还能刺激肠胃反射，帮助我们消化所吃的食物。特级初榨橄榄油是一种营养丰富的脂肪，能让你感觉更饱。

A diet of nutrient dense foods as the main source of calories helps to improve satiety, which prevents snacking on nutrient void high calorie foods that can lead to overeating and eventually obesity. Of course, fat is a big factor in the satiety we feel after eating. Not only that but fat helps stimulate the gastrocolic reflex to help us digest the foods we consume. Extra virgin olive oil is an example of a nutrient dense fat that helps you feel more satiated.

3. 地中海饮食 

MEDITERRANEAN DIET

地中海饮食几乎在所有食物中都加入了橄榄油。它还建议人们多吃粗粮、水果和蔬菜。很多研究都支持地中海式饮食的健康益处，包括预防代谢综合征和降低患心血管疾病的风险。

The Mediterranean diet incorporates olive oil in almost everything. It also suggests a diet rich in whole grains, fruits and vegetables. The health benefits of following a Mediterranean diet, backed by numerous studies, include prevention of metabolic syndrome and lower risk of cardiovascular disease.

4. 氧化应激 

OXIDATIVE STRESS

暴露于空气污染和香烟烟雾以及食用油炸食品或酒精会导致自由基在体内形成。维生素E，在特级初榨橄榄油中发现，是一种强大的抗氧化剂，有助于保护身体免受自由基的破坏，即氧化应激。久而久之，氧化应激会导致癌症。特级初榨橄榄油还含有多酚，这是另一种抗氧化剂，也能对抗全身的氧化压力。

Exposure to air pollution and cigarette smoke as well as consumption of fried foods or alcohol can cause free radicals to form in the body. Vitamin E, found in extra virgin olive oil, is a powerful antioxidant that helps protect the body from the damage caused by free radicals, called oxidative stress. Over time, oxidative stress can lead to cancer. Extra virgin olive oil also contains polyphenols, another type of antioxidant, which also fight oxidative stress throughout your body.

5. 癌症 CANCER

在特级初榨橄榄油中发现的植物营养素——Oleocanthal，已经被证明可以减少炎症，这是癌症的主要诱因。炎症通常是由富含糖分、加工和油炸食品、酒精和香烟烟雾等环境毒素引起的。其他成分，如角鲨烯和木质素，是其他性质的橄榄油显示有效的防御癌症。

Oleocanthal, a phytonutrient found in extra virgin olive oil, has been shown to reduce inflammation, a leading cause of cancer. Inflammation is commonly caused by a diet rich in sugar, processed and fried foods, alcohol and environmental toxins such as cigarette smoke. Other components such as squalene and lignans are other properties of olive oil shown effective in defense of cancer.

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