EVOO for Stronger Bones: How It Works

Extra virgin olive oil (EVOO) can boost bone health and reduce fracture risk by 51%. Here's why:

• EVOO contains polyphenols that fight bone-damaging inflammation
• It helps your body absorb calcium more effectively
• EVOO stimulates the growth of new bone cells

To get these benefits:

• Use 4-5 tablespoons of EVOO daily
• Choose high-quality, cold-pressed EVOO in dark bottles
• Add it to finished dishes or use in low-heat cooking

The Mediterranean diet, rich in EVOO, is linked to lower osteoporosis rates. Pair EVOO with calcium-rich foods for maximum bone protection.

Key study: The PREDIMED trial followed 870 older adults for 9 years. Those consuming the most EVOO (about 55g daily) had 51% fewer osteoporotic fractures.

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How EVOO Works for Bone Health

EVOO doesn't just magically help your bones - it's got some serious science behind it. Let's dive into how this liquid gold strengthens your skeleton.

Fighting Inflammation

Chronic inflammation? Bad news for your bones. But EVOO's got your back. It's packed with polyphenols like oleuropein, tyrosol, and hydroxytyrosol. These compounds are inflammation-fighting superheroes. They block the enzymes that create inflammatory molecules in your body, keeping your bones safe from damage.

"Extra virgin olive oil is an ideal candidate for reducing inflammation throughout the body because of its rich supply of bioactive plant compounds called polyphenols." - Life Extension

Better Calcium Absorption

EVOO helps your body make the most of calcium - the building block of strong bones. Scientists at Ain Shams University found that EVOO boosts calcium mobilization in cells. In plain English? It helps your body absorb and use calcium more effectively.

But that's not all. Each cup of olive oil comes with a bonus:

• 2.2mg of calcium
• 1.2mg of iron
• 2.2mg of potassium

All these minerals play a role in keeping your bones healthy.

Building New Bone Cells

Here's where EVOO really shines. It stimulates osteoblasts - the cells that build new bone tissue. The star of the show? Oleuropein. This compound helps turn bone marrow stem cells into bone-building powerhouses.

Need proof? A two-year study showed people taking extra EVOO had higher levels of osteocalcin and pro-collagen I N-terminal propeptide. Don't worry about the fancy names - just know these are markers of active bone formation.

"Oleuropein may prevent bone loss associated with osteoporosis and aging by increasing formation of osteoblasts (bone-forming cells) from bone marrow stem cells." - Olive Oil Times

Want to max out these bone-building benefits? Choose high-quality EVOO. Big Horn Olive Oil's Ultra Premium EVOO is cold-pressed within 2 hours of harvesting. This process locks in all those bone-protecting compounds.

Using EVOO for Bone Health

Daily Amount to Use

Want stronger bones? Grab that bottle of extra virgin olive oil (EVOO). Research shows that 4-5 tablespoons of EVOO daily can slash your risk of osteoporotic fractures by up to 51%.

Sounds like a lot? It is. Most people only get about 1 tablespoon a day. But don't worry - you can easily spread it out over your meals.

"According to the study, the daily consumption of virgin olive oil reduces up to 51% the risk of suffering an osteoporotic fracture due to its protective effect on the bone structure." - Mónica Bulló and Jordi Salas-Salvadó, scientists responsible for the research.

Ways to Use EVOO

Getting your daily EVOO dose is easier than you think. Here's how:

Use it raw AND cooked for the best results:

• Drizzle it over your finished dishes
• Make dressings (3 parts oil, 1 part acid)
• Swap it for butter in baking (¾ cup EVOO = 1 cup butter)
• Pair it with calcium-rich foods to boost absorption

Here's a pro tip: Take a spoonful of EVOO with your vitamin D supplement. The fat helps your body soak up this bone-building nutrient like a sponge.

Picking the Best EVOO

Not all olive oils are created equal. For maximum bone benefits, look for:

• Recent harvest date
• Dark glass bottles (they protect the good stuff)
• Cold-pressed oils (more bone-loving polyphenols)
• Fresh olive taste with a peppery kick

Big Horn Olive Oil's Ultra Premium EVOO is a standout. They cold-press their olives within 2 hours of picking, locking in those bone-protective compounds. Their Estate Reserve Ultra Premium EVOO has that fresh, pungent taste that screams "high polyphenol content" - exactly what you want for stronger bones.

"We found that greater consumption of EVOO is associated with a lower risk of osteoporosis-related fractures in an older Mediterranean population at high cardiovascular risk." - Dr. J.F. García-Gavilán, Clinical Trials.

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Research Behind EVOO and Bone Health

Key Study Results

The PREDIMED trial changed how we see EVOO's effect on bone health. This study followed 870 people aged 55-80 for almost 9 years. What did they find? EVOO helps protect bones.

Here's the big takeaway: Out of 114 fracture cases, people who ate the most EVOO (about 55 grams daily) had a 51% lower risk of osteoporotic fractures. That's compared to those who ate the least.

"The novel finding of this longitudinal study in an older Mediterranean population at high risk for cardiovascular disease is that high EVOO consumption is associated with a reduced risk of osteoporotic fractures." - Authors of the PREDIMED study.

Another study at Harokopio University in Athens backed this up. They used X-rays to look at bone mineral density in 220 adult Greek women. Result? Diets high in olive oil were good for bone mass.

EVOO in Mediterranean Diets

Ever wonder why there's less osteoporosis in the Mediterranean? It's not just luck. Studies show the Mediterranean diet, especially with extra EVOO, boosts osteocalcin levels. That's important for building bone.

Dr. José Manuel Fernández-Real from Hospital Dr Josep Trueta puts it this way:

"The intake of olive oil has been related to the prevention of osteoporosis in experimental and in vitro models."

In Europe, osteoporosis costs about €32 billion each year. But Mediterranean countries have fewer fractures than their neighbors. Why? Research points to EVOO's polyphenols, especially oleuropein. It fights inflammation and helps bone-forming cells.

Dr. Fernández-Real adds:

"It's important to note that circulating osteocalcin was associated with preserved insulin secretion in subjects taking olive oil."

This matters because osteoporosis hits 1 in 3 women and 1 in 5 men over 50. The research suggests a simple fix: add high-quality EVOO to your daily diet. It could help keep your bones strong, especially when you eat other Mediterranean foods too.

Adding EVOO to Your Bone Health Diet

Cooking with EVOO

Want to boost your bone health? It's easier than you think. Just add 3-4 tablespoons of extra virgin olive oil (EVOO) to your daily diet. But here's the trick: how you use it matters.

To keep all the good stuff in EVOO, add it towards the end of cooking. Keep the heat below 410°F. If you're cooking for a while, add a little bit at a time instead of all at once.

Swapping butter for EVOO? Here's a quick guide:

"Extra virgin olive oil is suitable for sautéing, pan frying, deep frying and oven baking. Every style of cooking at home." - Olive Wellness Institute

EVOO and Bone-Building Foods

EVOO works even better when you pair it with other bone-friendly foods. Try this bone-boosting bowl:

• 2 cups brown rice with 1 cup spinach
• 1 boiled egg
• 2.5 oz avocado and 1 tablespoon EVOO
• 1/2 cup blueberries, 1 tablespoon sesame seeds
• 1 teaspoon pesto, fresh squeezed lemon

For the biggest benefits, drizzle cold EVOO over your finished dish. This keeps the polyphenols intact, especially oleuropein, which helps build bone cells.

Whip up a quick dressing by mixing EVOO with lime juice and honey. It's tasty and helps your body absorb bone-building vitamins. Try this:

• 2 tablespoons EVOO
• 1 tablespoon lime juice
• 1 teaspoon honey
• 1/4 teaspoon dried parsley

EVOO is great for your bones, but it's not a solo act. Pair it with calcium and vitamin D-rich foods for the best results. The Mediterranean diet, which uses lots of EVOO with veggies, fish, and whole grains, is a great model for bone health.

Key Points to Remember

EVOO is a bone health powerhouse. Studies show people who eat the most EVOO have 51% fewer bone fractures than those who eat the least. Why? EVOO's special compounds fight inflammation and oxidative stress - two big culprits in bone loss.

The magic number? 4-5 tablespoons (1-2.3 ounces) of EVOO daily. But not all olive oil is created equal. Here's how to spot the good stuff:

"We found that greater consumption of EVOO is associated with a lower risk of osteoporosis-related fractures in an older Mediterranean population at high cardiovascular risk." - Dr. J.F. García-Gavilán, Clinical Trials

EVOO's secret weapons? Polyphenols like oleuropein, tyrosol, and hydroxytyrosol. These compounds:

1. Fight bone-breaking inflammation
2. Help your body absorb calcium
3. Kickstart new bone cell growth

A nine-year study of 870 people showed some eye-opening results. The bone-protection champs? Those who ate about 55 grams (4 tablespoons) of EVOO daily. And here's the kicker: regular olive oil didn't cut it. Only the extra virgin stuff had the goods.

Want to get the most out of your EVOO? Don't cook it to death. Heat zaps those bone-building compounds. Instead:

• Drizzle it over your finished dishes
• Use it in cold foods like salad dressings
• If you must cook with it, add it at the end

The Mediterranean diet, with its love affair with EVOO, has lower rates of osteoporosis-related fractures. But it's not just about the oil. It's about pairing EVOO with calcium-rich foods and keeping your overall diet in check for top-notch bone health.

FAQs

How does olive oil help prevent osteoporosis?

EVOO protects against osteoporosis in several ways. A review of 37 studies shows that EVOO's phenols stop bone mass loss. This is especially true in Mediterranean areas, where osteoporosis and fractures are much less common.

"The intake of olive oil has been related to the prevention of osteoporosis in experimental and in vitro models. This is the first randomized study which demonstrates that olive oil preserves bone, at least as inferred by circulating bone markers, in humans." - Monica Bullo, PhD

A two-year study of older men found some exciting results. The men who had extra olive oil showed higher levels of two important bone health markers: serum osteocalcin and pro-collagen I N-terminal propeptide. These markers show that bones are growing and staying strong.

EVOO helps in three main ways:

1. It fights inflammation that can harm bones.
2. Its phenols stop bone mass from decreasing.
3. It contains oleuropein, which helps form bone-building cells.

A big study in 2013 looked at 188,795 people in eight European countries. It found that people who stuck to a Mediterranean diet with lots of EVOO had a lower risk of hip fractures. This research shows that EVOO can be a simple way to keep bones healthy, especially for older adults.

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