What is Extra Virgin Olive Oil and Why is it Healthy?
Extra virgin olive oil is a staple of the Mediterranean diet and is known for its rich flavor and versatility. Not only is it easy to use for roasting, baking, or sautéing, but it’s also packed with antioxidants and heart-healthy fats. Research suggests it may help prevent heart disease, boost brain function, and protect against certain types of cancer.
What is olive oil and how is it made?
Olive oil is extracted from olives, the fruits of the olive tree. The production process involves crushing the olives and separating the oil from the pulp by centrifugation. Extra virgin olive oil is the least processed variety and is considered the healthiest type of olive oil. It is extracted using natural methods and is known for its pure taste and aroma.
Nutritional value of extra virgin olive oil
One tablespoon (about 14 grams) of olive oil contains:
Calories: 119
Saturated fat: 14% of total calories
Monounsaturated fat: 73% of total calories (mainly oleic acid)
Polyunsaturated fat: 11% of total calories
Vitamin E: 13% of the daily value
Vitamin K: 7% of the daily value
Extra virgin olive oil is an excellent source of antioxidants, such as vitamin E, oleacein, and oleocanthal, which help fight inflammation and chronic disease.
Health Benefits
Anti-inflammatory: The antioxidants in olive oil, such as oleocanthal, have anti-inflammatory properties that may help reduce chronic inflammation.
Heart Health: Regular consumption of olive oil is linked to a reduced risk of heart disease. It helps lower blood pressure and improves blood vessel function.
Cancer protection: The antioxidants in olive oil can reduce oxidative damage, which may lower the risk of certain cancers.
Brain Function: The Mediterranean diet, rich in olive oil, has been linked to a reduced risk of cognitive decline and neurodegenerative diseases such as Alzheimer's.
Comparison with other oils
Compared to other popular oils, such as canola, vegetable, avocado, and coconut, extra virgin olive oil stands out for its high levels of monounsaturated fats and antioxidants. It has a smoke point of around 400°F (207°C), making it suitable for a variety of cooking methods, including baking and sautéing.
Cooking with extra virgin olive oil
Olive oil is fairly resistant to moderate heat and can be safely used for cooking. It is ideal for roasting, baking, sautéing and as a salad dressing. However, it is important to avoid overheating as this can affect the taste and nutritional value.
Considerations
Although olive oil has many health benefits, it is high in calories. Excessive consumption can contribute to weight gain. In addition, some people may be allergic to olives and olive oil. It is advisable to consume it in moderate amounts as part of a balanced diet.
Conclusion
Extra virgin olive oil is rich in heart-healthy fats and antioxidants. It may help prevent heart disease, promote brain function, and protect against certain types of cancer. Its versatility makes it a valuable addition to a variety of dishes and an essential part of a healthy diet.