Science Behind Fabulous Foods: Olive Oil, Cherries, and Turmeric

The Power of Olive Oil

• 🫒 Extra virgin olive oil is a cornerstone of the Mediterranean diet, linked to protecting heart and brain health, and lowering blood sugar and cholesterol.
• 🔬 To be considered extra virgin, olive oil must be mechanically pressed and pass a taste test by experts, looking for fruitiness, bitterness, and pungency.
• 📈 Studies like the PREDIMED trial showed significant benefits, including a 51% reduction in osteoporosis-related bone fractures with high consumption of extra virgin olive oil.
• 🛒 Consumer Lab found that while most tested extra virgin olive oils were high quality, three did not meet the criteria due to defects like a "fusty" aroma, possibly from fermented olives.
• ✅ Top picks for quality and value included Kirkland Signature Organic Extra Virgin Olive Oil, Trader Joe's Premium Extra Virgin Olive Oil, and California Olive Ranch Extra Virgin Olive Oil.

Health Benefits of Tart Cherries

• 🍒 Tart cherries, particularly in juice form, have demonstrated unique anti-inflammatory properties that can ease joint pain and improve athletic endurance.
• 🏃 In studies, tart cherry juice significantly reduced muscle soreness and strength loss after exercise, with strength loss averaging 4% compared to 24% in placebo groups.
• 💨 Marathon runners consuming tart cherry juice experienced faster strength recovery, less inflammation, less oxidative stress, and a notable reduction in respiratory tract infection symptoms.
• 🔬 The benefits are attributed to over 30 phytonutrients in tart cherries with antioxidant and anti-inflammatory effects, working through multiple pathways.
• 🥄 For athletes, the recommended dosage involved two 8-ounce bottles of fresh, not-from-concentrate tart cherry juice daily for several days before and after strenuous activity.
• 👩‍⚕️ Research also suggests tart cherries may help reduce systemic inflammation, potentially benefiting those with arthritis, by affecting enzymes like COX-2.

Curcumin: The Active Component of Turmeric

• 💛 Turmeric, a spice used for centuries in Ayurvedic and traditional Chinese medicine, contains curcumin, its most active compound.
• 🔬 Curcumin is a potent anti-inflammatory agent, studied for its potential benefits across a wide range of diseases, including arthritis, diabetes, and various cancers.
• 🧪 While curcumin has challenges with absorption and stability, scientific research, including nearly 10,000 studies, largely supports its therapeutic value.
• 💊 When selecting curcumin supplements, look for high-quality extracts with enhanced absorption, such as BCM95, which combines all three major curcuminoids and essential turmeric oils.
• 🔬 For colon cancer, curcumin's poor absorption can be advantageous, allowing it to remain in the colon longer to exert local therapeutic effects and potentially attack cancer stem cells.