Health Benefits Of Extra Virgin Olive Oil

Disclosure: Millennium River is an independent website that uses hyperlinks. Some of these links are affiliate links. When you click and purchase a product(s) through these links, I may earn a commission on qualifying sales. This is done at no extra expense to you. You may also support this website via PayPal. Unless it is clearly stated, the content is not sponsored.

Plant Oils

There are plenty of plant oils that exist on the market extracted from various plants. The oils from the following plants, nuts and seeds are most used: almond, avocado, canola, coconut, corn, cottonseed, flaxseed, grapeseed, olive, palm, peanut, safflower, sesame, soybean, sunflower and walnut oil. Most of these are suitable for cooking, while others are used for other things. Olive oil in particular is widely and very frequently used, but why? It is the taste? The aroma? Smell? Viscosity? All of these attributes combined? And what do terms like “cold-pressed” and “Extra virgin” mean? Before addressing the answers to these questions, let us take a brief look at the origin of the olive tree.

Origin of the Olive

With history that dates back to more than 5,000 years ago, the olive tree and its highly prized fruits, are by no means a new discovery. Because of its ancient history, it is not known when exactly it may have been domesticated. The wild olive has been collected for so long in disputed areas. With the olive’s origins in the eastern Mediterranean area, the fruit of the tree quickly spread around the region and is now enjoyed throughout the world. Thanks to the Mediterranean region’s ideal climate for it, the region produces the highest yield of it in the world. And naturally, with the longtime use and history of it in the area, it is the most iconic ingredient of Mediterranean cuisine.

Extraction Method and Composition

Extra Virgin Olive Oil, also shortened to EVOO, refers to two things: the composition and the method of how the oil was extracted from the olives. True, authentic extra virgin olive oil is extracted by using pressure that does not involve any heat. This is known as “Cold pressing”.  This allows the oil to maintain all of its antioxidants, nutrients and flavours that gives extra virgin olive oil the health benefits its valued for. What is confusing is how some bottles may have misnomial labels such as “Pure”  and “Light”. Usually, such labels would mean that the product is made solely of a particular ingredient, or that is has reduced calories. This is not the case for olive oil at all. “Pure” refers to oil that is a combination of refined and virgin oils. “Light” refers to oil that has been filtered to remove the sediment. Neither of these two types of oils will have the taste and complete health benefits of cold-pressed extra virgin olive oil. “Extra virgin” means 100 percent. If the oil has been mixed, it does not (and should not) qualify for that title.

Additional Things to Look For

Quality extra virgin olive oil should be grown, pressed and bottled in one country. Not grown in Greece, pressed in Italy and then bottled in Spain for instance. Such a procedure would have a great effect on the oleic acidity, quality and authenticity of the final product. That said, shopping for authentic extra virgin olive oil is not complicated at all. All it requires is for a buyer to read the label for its origins, press date, expiry date and certificate of qualification.  The North American Olive Oil Association (NAOOA) is an example of one of the reputable certifiers for North American consumers. Oil connoisseurs will certainly have their favourite brands that they recommend and speak highly of. Additionally, if the supermarket where a consumer is buying oil from has samples, this is an excellent way to try before buying.

Health Benefits of Extra Virgin Olive Oil

The health benefits of extra virgin olive oil are many. The taste, history and love for olives has resulted in plenty of studies to help us better understand its potential. The fat in olive oil is largely monounsaturated fat, a healthy fat that comes with numerous health benefits to be discussed shortly. Extra virgin olive oil is also very high in antioxidants, which provides numerous health benefits to the body. Additionally, it contains small amounts Omega-3 and Omega-6 fatty acids. Here are the list of things that extra virgin olive oil can possibly reduce, improve, prevent or eliminate: Cardiovascular disease, osteoporosis, blood pressure, type 2 diabetes, cholesterol, obesity, Alzheimer’s disease, depression, stroke and the skin and hair. To learn more about how olive oil addresses each of these, read the subheadings below for each.

Cardiovascular disease

As the human body ages, the heart naturally deteriorates over time. This process is further sped up if a person smokes, uses certain drugs, frequently eats the wrong foods, and so forth. Spanish scientists believe that a diet rich in monounsaturated fats from sources such as olive oil, could help improve the arteries in the elderly.

Osteoporosis

Osteoporosis is a disease distinguished by low bone mass and deterioration of bone tissue. Extra virgin olive oil consumption helps improve bone mineralization and calcification. This is because it helps the body absorb calcium better, which is key to maintaining proper bone thickness and density.

Blood Pressure

By decreasing both systolic and diastolic blood pressure, extra virgin olive oil has been shown to improve people with high blood pressure, when they consumed modest amounts daily.

Type 2 Diabetes

Patients with type 2 diabetes are often told to avoid a high fat diet. However, research has since shown that the right types of fats can actually help to improve symptoms. How? Extra virgin olive oil helps to regulate blood sugar and improve insulin sensitivity. Additionally, a study published by the American Diabetes Association has shown that a diet rich in extra virgin olive oil, reduced the risk of contracting type 2 diabetes by nearly 50 percent. Plenty of exercise and fresh air is crucial.

Cholesterol

As little as 30 millilitres of extra virgin olive oil a day has proven to help lower low-density lipoprotein (LDL) cholesterol and triglycerides. In addition to this, the oil has been shown to help improve high-density lipoprotein (HDL) cholesterol, therefore improving the balance between the cholesterol in the body.

Obesity

Because the fat composition of olive oil is largely monounsaturated fat, it leaves the body feeling more satisfied. This is a contrast in comparison to other unhealthy fats from confectioneries for instance. This, in turn with a nutrient-rich diet, helps to curb obesity by reducing the desire to snack and eat unhealthier things in excess.

Alzheimer’s Disease

It is no secret that extra virgin olive oil is rich in antioxidants. Studies have revealed that the oleocanthal, a polyphenol found in this oil, has the potential to reduce the cognitive decline that occurs with aging. This includes degenerative diseases such as Alzheimer’s disease. Olive oil’s polyphenols also help to combat the oxidative stress linked with aging.

Depression

While it does not cure depression, it is a well established fact that diet plays a huge role in effectively preventing and reducing depression. A diet rich in vitamins, minerals and healthy fats, including the monounsaturated fat found in olive oil, helps. This ties in line with researchers’ findings on how diets with a higher intake of certain fats, were associated with lower risks of depression.

Stroke

A study conducted in France revealed that the individuals that cooked with, or consumed olive oil through other means, had a 41 percent lower risk of stroke. This is in comparison to those that did not use olive oil at all. The reason behind this has to do with how the health properties of olive oil works in the cardiovascular system.

Skin

Olive oil contains vitamin E, polyphenols, and phytosterols, all of which are good for the skin. Unlike some commercial moisturizers, olive oil does not clog pores. For this reason,  some people prefer it over others, and lightly apply it to areas of their skin. This explains the popularity for creams, cosmetics, and body lotion derived from olives for skin care products.

Hair

Similar to the reasons above, numerous products derived from olives exist for the purpose of cleaning, moisterizing, or otherwise improving hair. Relaxers, root stimulators, hydrators and shampoo are examples.

Warning

As highly acclaimed as olive oil is, it is important to remember that it is not the cure-all for everything. Some of its health benefits only “suggest” or “believe” at best, meaning there is not enough concrete evidence for some of its claims. And while it may be healthier than other oils, it is still a fat. Therefore, it must be consumed or used modestly to avoid problems linked to excessive usage. While on topic of this, it must be mentioned that a lot of these Mediterranean diets that make use of olive oil, also incorporated plenty of fruits, vegetables, lean meat, whole grains, as well as plenty of exercise to enjoy the full health benefits and lifestyles that are spoken highly of.

Modernization has brought in a lot of processed foods and refined sugar. Many modern people eat more of these than they should, consequently effecting their waistlines and lifespans. This is not to say that olive oil is bad all of sudden, but that common sense, knowledge and moderation are key. Do not blindly follow any sort of health hype without first doing proper research. Does the product have more benefits? Or more drawbacks? Such questions are excellent ones to determine worthiness.

Indigenous Peoples of Canada

Disclosure: Millennium River is an independent website that uses hyperlinks. Some of these links are affiliate links. When you click and purchase a product(s) through these links, I may earn a commission on qualifying sales. This is done at no extra expense to you. You may also support this website via PayPal. Unless it is clearly stated, the content is not sponsored.

General Overview

Today in Canada, there are three categories of Indigenous people: Inuit, Métis, and First Nations. The Inuit predominantly live in the northern regions of Canada, Yukon, Northwest Territories, and Nunavut. The First Nations were the original people of what is now known as Canada. They live south of the Arctic throughout various parts of the country. The Métis are people who are mixed of European and Indigenous ancestry. As such, they can be found throughout various parts of Canada. Indigenous Canadians have inhabited for thousands of years prior European contact, living various political, economic and cultural lifestyles. According to the 2016 census, 1,673,780 Indigenous Canadians in the country. No 2018 numbers have been released to date. Canada also recognizes its Indigenous population with a day dedicated to them held on June 21st known as National Indigenous Peoples Day. This day was made for all Canadians to recognize and celebrate the unique heritage, diverse cultures and outstanding contributions of First Nations, Inuit and Métis people.

Why Are The Inuit Not Classed As “First Nation”?

This is a question that occasionally comes up when looking at the classification of indigenous Canadians. Even though Inuit people were part of the original population that inhabited North America, they are not the first of the first. The Inuit living today, are the descendants of what anthropologists term the Thule culture. The Thule emerged from the western Alaska area around 1,000 AD, spreading eastward across the Arctic displacing the Dorset culture. As mentioned in the overview of this article, First Nations inhabited the areas from the Pacific to Atlantic below the Arctic region. The northern Indigenous people have lived largely in isolation, compared to their southern counterparts that had more interaction with other tribes.

History

As with all Indigenous people of the Americas, the Indigenous people of Canada today, crossed the Bering Land Bridge that connected Siberia to Alaska, thousands of years ago. Several hypotheses exist as to how and when they have crossed. Most agree that the time when water levels were low, and when ice-free corridors existed, is when they crossed to pursue migrating animals. When examining First Nations’ cultures in Canada, they are often grouped in six categories based on the six geographic areas that they inhabit: Woodland, Iroquoian, Plains, Plateau, Pacific Coast, and the Mackenzie and Yukon River Basins. Within these six regions, First Nations had very similar cultures that were greatly influenced by a common environment. First Nations people were able to meet all of their physical and spiritual needs through the resources that their environments provided for them.

Europeans Relations With First Nations

It is now an established fact that the first Europeans to visit North America were the vikings of Scandinavia, around 1000. Though they established a settle named L’Anse aux Meadows in what is now Newfoundland, it was only brief stay. True European colonization did not begin until centuries after that.

The European influence over the last several centuries, has resulted in much change to the Indigenous way of life. The fur and food trading throughout the centuries; the founding of New France in 1534; establishments of multiple permanent Quebec settlements in the 1600s; Royal Proclamation of 1763; the War of 1812 and the Indian residential schools that were operated in Canada between the 1870s and the 1990s. The First Nations and Europeans initially seemed to have good relations with the extensive trading system they were eager to do. However, as time progressed, the frequent clashing between the French and English, and forced assimilation over the years, has left a lasting impact on the lives of Indigenous people. Diseases were also brought upon them such as measles, small pox and influenza, that they had no immunity against. As a result, many populations were decimated from it.

The Canadian Charter of Rights and Freedoms established in 1982 gives legal rights and protection to all Canadians. Despite this, it wasn’t until 1996 when the last Indian residential, Gordon Residential School in Punnichy, Saskatchewan, closed. Residential schools were government-sponsored religious schools created to assimilate Indigenous children into European-Canadian culture. Their culture was deemed uncivilized and inferior. Children were often abused and were taken away from their families. On June 11, 2008, Stephen Harper, the Prime Minister at the time, issued an official apology, for the past trauma Indigenous lives endured through the residential school system.

Culture 

Traditional Indigenous cultures are distinct from those of Canada’s newcomers. Though it has been subject to changes, numerous threats, and forced assimilation throughout the centuries, some members still practice and speak aspects of their cultures.

Languages

Linguists may often group the Indigenous language families differently, based on geographical areas, or closely related to one another they are. The Algonquian, Dene, Eskaleut, Haida, Iroquoian, Kutenai, Salishan, Siouan, Tsimshianic and Wakashan are the 10 major indigenous language families of Canada. Some of these run into the United States. Of these languages, Cree, Inuktitut and Ojibwe have the largest number of speakers in Canada. Cree and Inuktitut use the Canadian Aboriginal syllabics to write their languages, in contrast to the other native languages that use the Latin script.

Food

The traditional diet of Indigenous Canadians consisted of the animals and plants found on the land, or any bodies of water that were close to them. The groups that lived on the coast had lots of access to seafood, while others that lived in areas with highly fertile soil would often grow their own crops. Beans, corn, squash, blackberries, blueberries, barley, and wild rice were the most commonly eaten fruits and grains. Aboriginals living above the arctic circle would eat crowberries, cloudberries, herbaceous plants, roots and seaweed. For meat, deer, moose, geese, bison, ptarmigan, quail and various fish were common targets. Northern dwellers had ringed seals, belugas, narwhals, polar bears, and various birds and fish.

As with most Modern-Day Canadians, Indigenous have also added process foods to their diets. As such, the numerous individuals that eat too much of these foods experience the health problems associated with it: obesity, heart disease, cancer and other complications. Because this is certainly not a problem unique to Indigenous people, the same basic practice of making healthier food choices is recommended to reduce and eliminate problems that arise from high consumption of processed food.

Religion

Given Canada’s gigantic geographical area, and the numerous Indigenous groups that have inhabited various parts of the country for millennia, their social, religious, ceremonial and cultural customs are complex. They can vary greatly from area to area, or tribe to tribe. Nevertheless, the presence of creation stories, the role of supernatural beings, shamanism, and sacred organizations are common themes among traditional Indigenous religion.

When Christianity was brought upon Indigenous people from European settlers, missionaries and government policies, it resulted in significant changes for their lifestyles. Hybridized religious practices occurred in some places, while in others traditional spiritual practices were replaced entirely. While some natives embraced the religions, conversion to European religion and lifestyle was not smooth or without its consequences. Some Indigenous people rejected early conversion attempts, preferring their traditional ways of life. Additionally, generations suffered under destructive government policies such as residential schools, and the outlawing of their practices. After centuries of religious struggles, many attempts to revive and restore traditional practices have since taken place.

How Aboriginals have shaped Canada

Indigenous Canadians have shaped Canada by creating numerous games, recipes and terms stemming from their culture. Notable games, items, and food include, but are not limited to: canoes, dart games, petroleum jelly, Lacrosse, toboggan, maple syrup, snowshoes, snow goggles, corn and spruce gum. Numerous words deriving from Indigenous languages have also made place in Canadian vocabulary, including chipmunk, moccasin, moose, and several others. In addition, numerous places throughout the country have settlements with Indigenous nomenclature. The word “Canada” itself comes from the Iroquois word “Kanata” meaning village or settlement. The history of Indigenous Canadian art and music dates back to many millennia. Their drawings, drums, and instruments are aspects that are commonly highlighted when discussing or displaying their culture.

Importantly, Indigenous involvements with the Royal Proclamation of 1763, War of 1812, World War I, World War II and the Canadian Arctic Expedition, are notable, significant contributions that have helped make Canada into what it is today.

Ongoing Matters

Indigenous Canadians now have plenty of benefits and protection from the Canadian government. Indian Status Cards, Tax exemptions for Status Indians, Band Employee Benefits, Programs and services for Indigenous people, and success stories centered around fellow Indigenous people are notable examples. However, despite all the improvements and attempts to help them done in recent years, many Indigenous Canadians are living in substandard social conditions. These specific areas include housing, reserve conditions, water, employment, education, personal health, justice, family and cultural growth.

Upon reading this some would say, “Other Canadians are facing struggles, too. What makes Indigenous peoples more of a concern than others?” It is true that other Canadians are facing social issues as well. It is true, that all Canadians are to be treated equal by law. However, there are certain unique events that none of the ethnic groups have ever been through, nor would they immediately understand, without taking a careful look at Canada’s past. Last year in September 2017, the Prime Minister took to the General Assembly to speak about the nation’s struggles to improve conditions for Indigenous people. This shows how serious and complex the situation is with Canada’s first inhabitants.