5 reasons I add this fat to every meal

Published: Mon, 12/16/24

Updated: Thu, 12/19/24

Dear ,

The health benefits of dietary fat are still controversial among nutrition experts. But there is one type of fat that everyone can agree is good for you…

If you’re looking for the holy grail of fats, olive oil has some of the best, most rigorous science-backed benefits out there.

From Paleo to keto to vegan diets, olive oil remains one of the best fats you can add to almost any meal.

If you know that olive oil is a “good fat,” but haven’t kept up to date on the latest science, here are just a few reasons to add more of this delicious oil to your diet...

#1: Olive oil is rich in monounsaturated fatty acids and antioxidants

Most olive oils are about 73% monounsaturated fat -- fatty acids that support heart health and help lower inflammation. MUFAs also stay stable at high temperatures, making it a healthy choice for cooking.

Olive oil is also packed with free-radical fighting antioxidants, specifically in the form of vitamins E and K. Antioxidants are crucial for fighting inflammation and protecting the heart and arteries.

#2: Olive oil may boost your immune system

Inflammation and metabolic disease lead to lower immune function, making you more susceptible to viruses, bacteria, and other infections. Antioxidant-rich olive oil can help lower inflammation, which contributes to a more robust immune system.

#3: Olive oil can protect your heart

Probably the healthy fat’s biggest claim to fame is its heart-protective properties. Because of its high monounsaturated fatty acid and antioxidant content, olive oil is known for protecting against stroke, cholesterol oxidation, and high blood pressure.

#4: Olive oil is good for your brain

One study in humans suggests that diets higher in olive oil can increase cognitive function. And another study in mice found that olive oil might be able to protect against Alzheimer’s disease.

#5: Olive oil helps balance your blood sugar

Whether you’re battling insulin resistance or you’re just trying to stay in ketosis, olive oil can help keep your blood sugar balanced. And it may even protect against diabetes. One study even suggests a diet rich in olive oil may reduce the risk of type 2 diabetes by more than 40%.

And that’s just the tip of the iceberg. Other studies highlight olive oil’s antibacterial properties and its ability to reduce pain in people suffering from Rheumatoid arthritis.

Except none of this matters if you’re using poor-quality, diluted olive oil that’s been sitting on the grocery store shelf for months.

You HAVE to have the right olive oil in order to get these benefits.

That’s why Kasandrinos Olive Oil stands out.

Kasandrinos is the only company I’ve found that harvests their olives by hand from organic, non-GMO trees.

Handpicked olives don’t just preserve the ecosystem and the health of the trees, it prevents bruising, which means fresher-tasting olive oil.

They also cold-press the olives immediately after harvesting, so there’s no possibility of rancidity or mold.

All of their fresh-pressed olive oil is stored in stainless steel tanks, which protects it from oxidation. So, you’re always getting olive oil with the highest nutrient content possible.

Plus, they only sell the most recent harvest. That means you’ll NEVER get last year’s batch.

When you order from Kasandrinos, you’re getting the freshest, most nutrient-dense olive oil on the market. Just check the lot number and harvest date—they’re on every bottle.

Keep the freshest, most nutrient-dense olive oil in your kitchen. It’s worth it. [Get it here.]

To Your Health,

Healing Gourmet

References:

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PMID: 2363736

P.S. Did you know? Olive oil isn’t just beneficial when consumed—it also works wonders topically. Studies show it can help soothe morning inflammatory pain in the phalanges and knees among women with rheumatoid arthritis.

But that’s not all.

Olive oil can also help enhance the absorption of curcumin, the powerful anti-inflammatory compound found in turmeric.

If you’re struggling with knee pain or any kind of joint or muscle discomfort, curcumin could be your natural solution.

There’s just one challenge: curcumin isn’t naturally abundant in your diet. Even turmeric root, with all its benefits, contains only about 3% curcumin.

Fortunately, there’s an easy way to get a high dose of curcumin every day to help soothe your pain.

Just a tablespoon of this “liquid gold” supplement can flood your joints and muscles with the anti-inflammatory support they need for long-term relief.

This isn’t your regular, run-of-the-mill curcumin supplement. It’s an advanced liquid formula called “Curcumin Gold” that uses revolutionary liposomal technology to boost curcumin absorption by 800%!

Thousands of people swear by it to help reduce pain and improve their quality of life. [Learn more about Curcumin Gold here.]

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Here's an article about Turmeric you might have missed.

Did you know that there are 53 different names and meanings for turmeric in the Sanskrit language?

Some of these meanings include, “a killer of fat”... “giving delight to heart”... and “one that wins over disease.”

The ancients also believed that if you use turmeric, you could experience prosperity and luck. It may even guarantee that you won’t be offered as a sacrifice!

Now, we have no evidence as to the latter… but when it comes to your health, the proof is abundant that turmeric does your body good. In fact, modern science has shown that turmeric can affect more than 150 biochemical pathways and provide benefits to almost every part of the human body.

A recent review of studies related to turmeric was published in the journal, Herbal Medicine: Biomolecular and Clinical Aspects. The authors pored over 3,000 publications, representing 25 years of turmeric research.

They summarized the major activities of turmeric to include: “antibacterial, antiviral, anti-inflammatory, antitumor, antioxidant, antiseptic, cardioprotective, hepatoprotective, nephroprotective, radioprotective and digestive activities.”

Now, if that is not a powerful healing food, I don’t know what is…

And who knows, it just might bring you luck and prosperity! But even if it doesn't, let’s take a look at how it can help your body and why you should be using it daily.

The use of turmeric dates back almost 4000 years. It has been used as a food, a spice, medicine and a religious sacrament. It's from the ginger family of plants. It even looks identical on the outside!

When you cut it open, you reveal its beautiful golden color, brimming with potent polyphenols. It is the polyphenol known as curcumin that gives turmeric this color. And it is also what drives those mighty health benefits.

For example, turmeric scores an impressive 127,068 on the ORAC scale. The ORAC (Oxygen Radical Absorbance Capacity) measures the strength of a food to neutralize free radicals. Turmeric is the 6^th highest.

But could turmeric really ‘kill fat’ as the ancients proclaimed?

Turmeric Benefits: ‘Killer of Fat’

It might seem strange, but the King of Spices has shown great promise in the fight against obesity…

A recent review in Current Pharmacology Reports explains that the role of epigenetics may have something to do with how turmeric can regulate human pathologies, including obesity. Turmeric seems to exert an influence not just on the health of cell – but also on the DNA messages from within that cell.

Another study conducted at the State University of New York suggests that it is the interaction of the strong anti-inflammatory nature of turmeric on white adipose tissue that may explain how it could not just reduce obesity, but also the health effects of it.

Now, I don’t know about you, but adding turmeric to your diet sure seems like a tasty way to fight obesity.

And if you’re concerned with heart health, you’d also do well to include a daily dose of turmeric.

Curcumin: ‘Gives Delight to Heart’

In 2014, a study by The Center for Cancer Prevention Research found a strong influence by turmeric on cardiovascular complications in the diabetic population.

“A 6-month curcumin intervention in type-2 diabetic population lowered the atherogenic risks. In addition, the extract helped to improve relevant metabolic profiles in this high-risk population.”

During their study, the researchers measured the effectiveness of curcumin on six heart-disease parameters:

Arterial stiffness
Markers of inflammation
Insulin resistance
Triglyceride levels
Uric acid levels
Abdominal obesity

The researchers discovered that turmeric improved all six of these healthy heart markers!

Indian Saffron: ‘Wins Over Disease’

A nine-month study conducted by the American Diabetes Association tested turmeric on subjects with pre-diabetes. What they found was that turmeric had a 100% success rate in preventing type-2 diabetes.

A large review of turmeric studies showed that this is just the tip of the iceberg when it comes to the benefits of turmeric, which cover the entire human body, including:

Antimutagenic
Digestive stimulant
Wound healing
Anti-arthritic
Depression
Kidney
Cardiac
Neuronal disease
Hepatoprotective
Anti-oxidant
Skin tumors
Anti-cancer
Anti-fungal
Anti-microbial
Anti-inflammatory

Do Your Body a Favor … Bathe In This Golden Spice

Some people do bathe in it - but that may get a bit messy for you. Yet, daily turmeric consumption does mean you are bathing your cells in it all the time, getting those amazing health benefits.

There are two rules to follow when using turmeric.

Add black pepper. Research shows that turmeric is more bioavailable combined with pepper. This shouldn’t be too hard – just add pepper to a curry or any savory dish that contains turmeric!
Eat it with a healthy fat. Science also shows that turmeric is more available when combined with fat. Spices are best when gently heated in a little oil, so they release their aromas and medicinal properties.

Adding Turmeric to Everyday Meals

Here are some other simple and delicious ways to get turmeric health benefits in your everyday meals:

Add a teaspoon to scrambled eggs and frittatas
Mix into free-range chicken or egg salad with some Paleo Mayo for creamy flavor and a boost in bioavailability
Make an Indian-spiced dressing (try avocado oil, turmeric, fresh ginger, garlic and black pepper) to drizzle over steamed veggies or use with stir-fries
Make a healing marinade using turmeric, sea salt, black pepper, cayenne pepper and fresh herbs (like cilantro or rosemary) and avocado oil. Marinate your favorite cuts of meat and fish like pastured pork tenderloin, wild salmon or grass-fed beef steaks and roasts. (Be sure to save some for drizzling!)
Make a Golden Chimichurri. Use a bunch of fresh parsley and cilantro, lemon or lime juice, avocado oil, turmeric, sea salt, black pepper and other spices of your choosing. Blend in a food processor or Magic Bullet and spoon over roast lamb, grass-fed flank steak, grilled pastured chicken legs and much more.

Or try this ancient health elixir - Golden Milk

Combine the following ingredients.

½ tsp organic turmeric powder, ½ tsp organic ginger powder along with a pinch of cinnamon, nutmeg and cardamom in one cup of hot almond milk or coconut milk.

If you’re using “light” milk that’s lower in fat, be sure to add a little coconut oil to enhance the absorption of turmeric in your body.

How about Supplementation?

There is no shortage of turmeric and curcumin supplements available in stores and online. However, many of these supplements may offer minimal benefits due to poor absorption.

But here’s the good news: Research shows that you can increase the body's absorption of curcumin up to 800% more efficiently than standard supplements!

Discover this unique method and unlock turmeric’s benefits for your skin, energy, mood, joints, brain, heart, and immune system.

To Your Health,

Kelley Herring
Healing Gourmet

REFERENCES:

Prasad S, Aggarwal BB. Chapter 13. Turmeric, the Golden Spice, From Traditional Medicine to Modern Medicine (review). Herbal Medicine: Biomolecular and Clinical Aspects. 2^nd Edition. 2011.

USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 - Prepared by Nutrient Data Laboratory, Beltsville Human Nutrition Research Center (BHNRC), Agricultural Research Service (ARS), U.S. Department of Agriculture (USDA) - May 2010

Chuengsamarn S, Rattanamongkolgul S, Phonrat B, Tungtrongchitr R, Jirawatnotai S. Reduction of atherogenic risk in patients with type 2 diabetes by curcuminoid extract: a randomized controlled trial. The Journal of Nutritional Biochemistry. 2014 Feb;25(2):144-50. doi: 10.1016/j.jnutbio.2013.09.013. Epub 2013 Nov 6.

Bradford PG. Curcumin and obesity. Biofactors. 2013;39(1):78-87

Boyanapalli SS, Tony Kong AN. "Curcumin, the King of Spices": Epigenetic Regulatory Mechanisms in the Prevention of Cancer, Neurological, and Inflammatory Diseases. Current Pharmacology Reports. 2015 Apr;1(2):129-139. Epub 2015 Jan 30.

Chuengsamarn S, Rattanamongkolgul S, Luechapudiporn R, Phisalaphong C, Jirawatnotai S. Curcumin extract for prevention of type 2 diabetes. Diabetes Care. 2012 Nov ;35(11):2121-7. Epub 2012 Jul 6. PMID: 22773702

Tilak J. C, Banerjee M, Mohan H, Devasagayam T. P. Antioxidant availability of turmeric in relation to its medicinal and culinary uses. Phytother Res. 2004;18:798–804.

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