Fruit Oils

  Fruit oils are oils extracted from the seeds, flesh, or peels of various fruits. These oils are known for their rich nutrient profiles and are commonly used in cooking, cosmetics, and skincare due to their natural health benefits. They typically contain a range of fatty acids, antioxidants, vitamins, and minerals, making them valuable for both culinary and cosmetic purposes.

In general, fruit oils are versatile, offering both culinary uses for their flavor and high nutritional value, as well as cosmetic applications due to their moisturizing and healing properties.

  Olive (Olea europaea) is a tree with edible fruit, leaves, and seeds. Olive oil comes from the olive fruit and contains monounsaturated fatty acids.

Fatty acids in olive oil seem to decrease cholesterol levels and have anti-inflammatory effects.

Olive oil is commonly used in foods. As medicine, people most commonly use olive oil for heart disease, diabetes, and high blood pressure. It is also used for high cholesterol, cancer, memory and thinking skills, migraine, obesity, and many other conditions, but there is no good scientific evidence to support many of these other uses.

  How to buy olive oils? Always go for extra Virgin Olive Oil. 

While extra virgin olive oils found in supermarket shelves may be inadequately labelled or even sometimes labelled as “extra virgin” when in fact they are not, you are still better off going with a mislabeled extra virgin olive oil rather than settling for the much lower-quality vegetable oils or even the low-quality types of olive oil such as “pure” or “lite”. Of course, it is advised that you buy olive oil from a trusted source in order to avoid falling victim to mislabeling in the first place.

Olive Oil: Key Health Benefits.

1. Rich in Healthy Monounsaturated Fats
   Olive oil is primarily composed of oleic acid, a monounsaturated fat that makes up 71% of its content. This fatty acid helps reduce inflammation and oxidative stress, and may even have protective effects against cancer. Monounsaturated fats in olive oil are also heat-resistant, making extra virgin olive oil a healthy option for cooking.
2. High in Antioxidants
   Extra virgin olive oil contains antioxidants that fight inflammation and reduce the risk of chronic diseases, such as heart disease. In addition to vitamins E and K, these antioxidants help protect blood cholesterol from oxidation, which may further reduce heart disease risk.
3. Anti-Inflammatory Properties
   Olive oil’s anti-inflammatory effects, driven by antioxidants like oleocanthal, may help reduce the risk of chronic diseases like cancer, heart disease, and type 2 diabetes. Oleocanthal acts similarly to  ibuprofen, while oleic acid lowers inflammatory markers like C-reactive protein (CRP).
4. Stroke Prevention
   Research suggests that olive oil, as the main source of monounsaturated fat in the Mediterranean diet, may reduce the risk of stroke. While some studies find a clear link, others are inconclusive. Nonetheless, olive oil is generally associated with a reduced stroke risk.
5. Heart Disease Protection
   Olive oil has been shown to lower blood pressure and improve cholesterol levels, both of which are key factors in reducing the risk of heart disease. Although its effects on blood lipids may be less significant compared to other plant oils, olive oil remains a heart-healthy option.
6. Supports Weight Management
       Despite being calorie-dense, olive oil may help promote weight loss,      particularly in Mediterranean diets. Studies indicate that consuming olive      oil does not contribute to weight gain and may even support weight loss      compared to diets low in olive oil.
7. May Help Fight Alzheimer’s Disease
   Olive oil may reduce the buildup of beta-amyloid plaques in the brain, a key feature of Alzheimer’s disease. Research suggests olive oil could help protect against cognitive decline and improve brain function, although more studies are needed.
8. Reduces Type 2 Diabetes Risk
   Olive oil may improve blood sugar levels and insulin sensitivity. A 2019 study found that people with prediabetes who consumed olive oil were 55% less likely to develop type 2 diabetes.
9. Anticancer Properties
   Olive oil’s antioxidants may help protect against certain cancers by reducing oxidative stress. A large meta-analysis found that high olive oil consumption was linked to a 31% lower risk of cancer.
10. Helps Treat Rheumatoid Arthritis
    Olive oil may reduce inflammatory markers in people with rheumatoid arthritis, particularly in more severe cases. Its anti-inflammatory properties may help decrease pain and disease progression.
11. Antibacterial Effects
    Olive oil contains compounds that may kill harmful bacteria, such as Helicobacter      pylori, which can cause stomach ulcers and cancer. Although more research is needed, olive oil may offer antibacterial benefits.

  Coconut fat, also known as coconut oil, is a type of fat extracted from the flesh of coconuts. It is a highly versatile edible oil that is widely used in cooking, cosmetics, and even for industrial purposes. There are two primary forms of coconut fat:

1. Virgin Coconut Oil: This is extracted from fresh coconut meat (usually without using chemicals or high heat) and is unrefined. It retains a strong coconut flavor and aroma. Virgin coconut oil is believed to have higher antioxidant levels and is used for its perceived health benefits.
2. Refined Coconut Oil: Extracted from dried coconut meat (copra), this oil undergoes refinement processes that often involve heat or chemicals. It is more neutral in flavor and odor, making it ideal for cooking at higher temperatures.

Coconut oil is composed mainly of saturated fats, particularly medium-chain triglycerides (MCTs), such as lauric acid, caprylic acid, and capric acid. These fats are absorbed quickly by the body and used as an energy source. Coconut fat has been studied for its potential health benefits, including its antimicrobial properties and possible effects on metabolism, though its high saturated fat content has sparked debate about its heart health impact.

In solid form, coconut oil is often referred to as "coconut fat," especially when it's solid at cooler temperatures (below 76°F or 24°C).

  Medium-chain triglycerides (MCTs) are fats that occur naturally in some foods, such as whole foods and dairy products, but they are also manufactured for their value as a healthier dietary fat. 

Triglycerides contain fatty acids with different carbon atom counts, which determine their triglyceride type. Long-chain triglycerides (LCTs), the prevalent dietary fat, consist of aliphatic tails with 13 to 21 carbon atoms. Short-chain triglycerides have fewer than six carbon atoms in each fatty acid, while medium-chain triglycerides possess aliphatic tails with six to 12 carbon atoms on at least two out of three fatty acids.

What Is MCT Oil?

MCT oil is a supplement made from a type of fat called medium-chain triglycerides.

MCT molecules are smaller than those in most of the fats you eat, which are long-chain triglycerides (LCT). This makes them easier to digest. You can absorb MCT in your bloodstream quickly. This turns it into energy you can use.

How Is MCT Oil Made?

MCT oil is obtained through fractionation, which separates caprylic and capric acid from other fats in coconut or palm oil. These isolated MCTs are then used to create triglycerides through lipase esterification, a chemical process involving the enzyme lipase. The oil undergoes subsequent steps, including filtration, deacidification, bleaching and deodorizing. After quality analysis, the resulting MCT oil is considered suitable for consumption. Although it is produced through laboratory processes, MCT oil consists entirely of natural fats.

Where Does MCT Oil Come From?

MCT oil is usually made from coconut or palm kernel oil. Both have MCT in them. You can buy 100% MCT oil or a mixture of MCT and LCT.

The way people get MCT oil from coconut or palm kernel oil is through a process called fractionation. This separates the MCT from the original oil and concentrates it.

What Is the Difference Between MCT Oil and Coconut Oil?

Coconut oil is the primary source for MCT oil, but palm kernel oil is also very common, making up nearly 34 percent of MCT oil production. Consumers sometimes confuse MCT oil and coconut oil as being the same product, but coconut oil contains all four types of MCTs as well as other fats. MCT oil, on the other hand, contains only specific MCTs and no other kinds of fats.

Lauric acid, the predominant medium-chain triglyceride in coconut oil, constitutes 76 percent of its MCT content. However, compared to pure MCT oil consisting solely of capric and caprylic acids, lauric acid is not digested as rapidly or efficiently.

MCT oil offers the advantage of being flavorless, scentless and liquid at room temperature, allowing for versatile use across various applications. In contrast, coconut oil possesses a noticeable aroma, distinct taste and solidifies at room temperature.

The difference between coconut oil and MCT oil is purity. Coconut oil comprises approximately 60 percent MCTs and other fats constitute the rest of its composition. MCT oil is comprised entirely of MCTs.

MCT Oil vs. Coconut Oil

MCT oil consists entirely of medium-chain triglycerides, which your body absorbs quickly and uses for quick energy. While MCT oil is based on coconut oil, it has a higher concentration of MCTs compared to coconut oil. This means your body breaks coconut oil down differently, absorbing it more slowly and storing it as fat. 

Health Benefits of MCTs and MCT Oil.

MCTs (Medium-Chain Triglycerides) and MCT oil offer various health benefits, making them popular as a health food and supplement. Key benefits include:

1. Weight Loss: MCTs are quickly metabolized, providing fast energy and reducing fat storage. They enhance feelings of fullness, reduce appetite, and may help prevent obesity. MCTs are especially useful for ketogenic dieters, as they promote fat-burning and ketosis while allowing higher carb intake.
2. Exercise Performance: MCTs can boost stamina and energy during workouts, potentially reducing lactic acid buildup and improving endurance.
3. Gut Health: MCTs promote gut health by targeting harmful bacteria, enhancing intestinal permeability, and possibly acting as a probiotic.
4. Cognitive Health: MCTs improve brain function, helping with focus and mental clarity. They may slow the effects of Alzheimer’s disease by fueling the brain with ketones and aiding in the brain’s central nervous system.
5. Diabetes Prevention: MCTs can help lower blood sugar levels, increase insulin sensitivity, and reduce body weight, which may lower diabetes risk.

Usage Note: It is advised to introduce MCT oil gradually due to potential digestive discomfort, starting with small doses (half a tablespoon) and increasing to a maximum of three tablespoons per day.

Always consult a healthcare provider before significant dietary changes.