PHOTO CREDIT: From OliveOilsFromSpain.org
This is what we already know: a healthy diet enriched with fruits, vegetables, nuts, non-refined grains and legumes, poultry, seafood and EXTRA VIRGIN olive oil during pregnancy may benefit the unborn child and help develop the child to a healthy adulthood. Additionally, it can support the mother’s health by providing essential fatty acids, reducing the risk of gestational diabetes and pre-eclampsia, promoting overall cardiovascular health, helping to lighten stretch marks and relieve constipation, and enhancing the quality of breast milk.
IS IT SAFE to Consume During Pregnancy?
Yes. It is safe to consume EXTRA VIRGIN olive oil during pregnancy in moderation.
Although extra virgin olive oil is widely consumed around the world, many people are unaware that it is one of the best nutritional choices during pregnancy, benefiting both the mother and the baby, largely due to its high content of monounsaturated fatty acids and abundant polyphenols.
However, not all olive oils are created equal. There are various grades, with EXTRA VIRGIN olive oil being the highest quality with the most health benefits, such as the antioxidant properties, anti-inflammatory effects, and potential anti-cancer properties.
ESSENTIAL NUTRIENTS for Pregnancy
EXTRA VIRGIN olive oil is rich in monounsaturated fatty acids, which are known to reduce the risk of cardiovascular disease and diabetes.
It also contains high levels of antioxidant compounds (mainly polyphenols, and to some extend, Vitamin E), which help protect the body from the damaging effects of free radicals. This makes it beneficial for improving the overall health of pregnant women and providing protection for the developing baby.
EXTRA VIRGIN olive oil contains healthy, albeit small, amounts of Vitamin K, which is important for blood clotting regulation and reducing the risk of complications, such as excessive bleeding during pregnancy and childbirth.
Some studies have shown that women who consume EXTRA VIRGIN olive oil during their pregnancy may have a lower risk of developing pre-eclampsia, a condition that can be dangerous for both the mother and baby.
Moreover, research study has found that consuming extra virgin olive oil during pregnancy enhances the quality of breast milk, positively impacting the infant’s health. Additionally, some studies indicate that consuming olive oil during pregnancy can improve the fetus’s psychomotor reflexes.
Constipation is a common issue in pregnancy. Consuming a spoonful of extra virgin olive oil on an empty stomach in the morning is believed to soften your stools and relieve constipation.
💡A single tablespoon of extra virgin olive oil provides approximately 13% of our daily recommended value of Vitamin E, approximately 9% of your daily recommended value of Vitamin K, and contains beneficial polyphenols that contribute to its antioxidant properties. – From WebMD.
APPLY Extra Virgin Olive Oil for Skin Health
Extra virgin olive oil can be used to deeply moisturise the skin, preventing dryness and itching. Regularly applying olive oil to the bump and other rapidly expanding areas may help reduce the appearance of stretch marks.
💡Massaging olive oil around the C-section scar can also help reduce itchiness and keep the skin moisturised. The Vitamin E in extra virgin olive oil can help nourish the skin and prevent damage.
RECIPE for Maximising Health Benefits
Here are some inspiring ideas on how to incorporate EXTRA VIRGIN olive oil into your healthy diet during pregnancy:
EXTRA VIRGIN vs REFINED Olive Oil
Numerous studies have shown that when we eat a diet rich in EXTRA VIRGIN olive oil during early pregnancy, we can gain lasting benefits for both the mother and the fetus.
We might consider the science-backed Mediterranean Diet, which has been voted the best diet for the seventh consecutive year as of 2024.
EXTRA VIRGIN olive oil, often called “Olive Juice,” is preferred over REFINED olive oil for its purity, natural quality, and being the least processed form of olive oil. Oh, by the way, extra virgin olive oil also has the highest amount of polyphenols, which are antioxidants with anti-inflammatory properties.
💡REFINED olive oils, such as pure olive oil, extra light olive oil, and olive pomace oil, on the other hand, may not have the same health benefits as extra virgin olive oil due to the processing methods involved – high heat (about 150°C to 260°C) during deodorisation, and possible using of chemical solvents, and other treatments to remove impurities and improve clarity, flavour, and stability.
