Olive oil and its benefits
Olive oil, derived from the olive tree (Olea europaea) belonging to the
Oleaceae family, is a type of oil that has been traditionally cultivated in the
Mediterranean Basin. The process of obtaining olive oil involves grinding whole
olives and extracting the oil through mechanical or chemical methods. This
versatile oil finds widespread usage in various domains such as cooking,
cosmetics, pharmaceuticals, soaps, and even as a fuel for traditional oil
lamps. While olive oil is utilized globally, it holds particular significance
in Mediterranean countries.
Olive oil stands out as the ultimate source of monounsaturated fat and
serves as a key element in the Mediterranean Diet. It is essentially the
natural juice that retains the flavor, fragrance, vitamins, and beneficial
properties of the olive fruit. Unlike other vegetable oils, olive oil can be
consumed in its pure form, straight from the freshly pressed fruit.
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| Olive oil and its benefits |
The health advantages of olive oil stem from its rich concentration of
monounsaturated fatty acids and powerful antioxidants. Scientific research has
demonstrated that olive oil plays a protective role in heart health by
regulating LDL ("bad") cholesterol levels and increasing HDL (the
"good" cholesterol) levels. Additionally, olive oil boasts the
highest proportion of monounsaturated fats, primarily oleic acid, compared to
any other naturally produced oil. These findings highlight the unique
composition of olive oil and its potential benefits for cardiovascular
well-being.
Olive oil is known for its excellent stomach tolerance. In fact, its
protective properties can have a positive impact on ulcers and gastritis. Olive
oil stimulates the secretion of bile and pancreatic hormones in a more natural
manner compared to prescribed medications. As a result, it helps reduce the
risk of developing gallstones.
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| Olive oil and its benefits |
Olive oil and heart disease
Research indicates that individuals who consumed approximately 25
milliliters (mL) or roughly 2 tablespoons of virgin olive oil on a daily basis
for a week experienced reduced oxidation of LDL cholesterol and elevated levels
of antioxidant compounds in their blood, particularly phenols. It is worth
noting that while all varieties of olive oil contain monounsaturated fat, EXTRA
VIRGIN olive oil, derived from the initial pressing of the olives, possesses
higher levels of antioxidants, including vitamin E and phenols, due to its
minimal processing.
Undoubtedly, olive oil stands out as a beneficial oil and a healing fat.
It is generally well-tolerated by most individuals as it maintains the crucial
balance between omega-6 and omega-3 fatty acids. Additionally, a significant
portion of the fatty acids found in olive oil belong to the monounsaturated
omega-9 category. This unique composition further contributes to the favorable
health effects of olive oil.
Olive oil and colon cancer
According to research conducted by Spanish scientists, incorporating
olive oil into your diet may provide potential advantages in preventing colon
cancer. The study revealed that rats fed a diet enriched with olive oil
exhibited a lower risk of colon cancer compared to those fed diets supplemented
with safflower oil. In fact, the rats that consumed olive oil demonstrated
colon cancer rates that were nearly as low as those fed fish oil, a substance
that previous studies have already associated with a decreased risk of colon
cancer. These findings suggest a potential protective effect of olive oil
against colon cancer, highlighting its potential as a valuable dietary
component.
Types of olive oil
In general, olive oil is obtained from olives through pressing or crushing methods. The different varieties of olive oil are determined by the level of processing involved. These varieties include:
Extra virgin
Regarded as the highest quality and least processed type
of olive oil. It is derived from the initial pressing of the olives.
Please note that there are additional varieties of olive oil, and the
selection of a particular type depends on factors such as taste preferences and
culinary needs.
Virgin - from the second pressing.
Pure olive oil undergoes certain processing steps such as filtering and refining, but it still contains a blend of extra virgin olive oil and refined olive oil.
On the other hand, extra light olive oil undergoes significant processing and has a very mild olive flavor.
When purchasing olive oil, it is advisable to choose high-quality extra virgin oil. This type of oil is obtained from the initial cold pressing of olives without the use of heat or chemicals, and it exhibits no undesirable flavors. The closer the oil is to its natural state, with minimal handling, the better its quality. Meeting all the criteria, including flavor and production methods, allows olive oil to be labeled as "extra virgin."
However, it is important to understand the distinction between pure and light olive oil. "Pure" olive oil refers to a lower-grade oil produced by blending a small amount of extra virgin olive oil with refined olive oil. In the United States, it may simply be labeled as "olive oil."
On the other hand, "light" olive oil is a marketing term and
not a regulated classification for olive oil grades. It lacks standardization
by certification organizations, making its content and quality uncertain. In
some cases, light olive oil may even be mixed with other vegetable oils.
How to preserve olive oil?
Avoid the temptation to display your exquisite bottle of olive oil on the windowsill. Light and heat pose the primary threat to the quality of oil. Instead, store olive oil in a cool, dark place, ensuring it is tightly sealed. Exposure to oxygen accelerates the process of rancidity. Similar to other oils, olive oil can spoil easily when exposed to air, light, or high temperatures.
When it comes to purchasing extra virgin olive oil, you can find it
readily available in any grocery store. Alternatively, there are reputable
online sources where you can explore and purchase high-quality extra virgin
olive oil.
Olive oil versus canola oil
It is important to critically evaluate the claims made by traditional
medicine regarding the superiority of canola oil (rapeseed) due to its
monounsaturated fatty acid content. Olive oil, which has been consumed for
centuries, outshines canola oil in terms of its overall benefits. Canola oil is
a more recent introduction, and the initial crops were not suitable for human
consumption due to their high uric acid content, which is a potentially harmful
fatty acid.
It is advisable to consider the extensive historical usage and proven health benefits of olive oil when making dietary choices, rather than being swayed solely by marketing hype surrounding canola oil.
If you find the taste of olive oil unfavorable or if you are looking for an alternative for frying or sautéing food, coconut oil can be a suitable option. Despite common misconceptions, the high saturated fat content of coconut oil does not necessarily make it unhealthy. In fact, its predominantly saturated fat composition makes it more stable when exposed to heat. Unlike other oils, coconut oil is less prone to forming harmful trans fatty acids when heated.
It is worth noting that moderation is key when incorporating any type of
oil into your diet. While coconut oil can be a viable choice for cooking, it's
important to consider the overall balance of fats in your diet and consult with
a healthcare professional or registered dietitian for personalized advice.