Fat in the diet is very controversial.
You will see people arguing about animal fat, seed oil and almost everything in between.
But one of the few fats that most people agree is healthy is premium olive oil.
This oil, part of Mediterranean diet , is the traditional fat, a key ingredient in the diet of the world's healthiest residents.
There is quite a bit of research behind the health of olive oil.
These studies show that fatty acids and antioxidants have some powerful health benefits, such as reducing the risk of heart disease.
Oil olive What is it and how is it produced?
Olive oil is an oil that is pressed from an olive fruit.
This process is extremely simple, you just need to squeeze and oil flowing out.
But there is still a big problem with olive oil - that is . Some low quality versions can be extracted with chemicals, or even diluted with other cheaper oils.
So buy right Olive oil is extremely important.
Species Extra premium olive oil (extra virgin). It is extracted using natural methods and is standardized for purity and certain sensory properties such as odor and flavor.
Premium olive oil actually has a special taste and contains a lot the main reason olive oil really helps.
We have ordinary refined olive oils or "light" olive oils, often extracted with solvents, treated with heat or even diluted with cheaper oils like soybean oil and oil. mustard seeds.
For this reason, type I suggest absolute virgin olive oil.
But remember that there are many happens in the olive oil market and it is essential to buy from a reputable seller. Even oil labeled as "absolutely pure" may have been mixed with cheaper oil.
If you want to read more about olive oil fraud and what you can do to find real virgin olive oil, read .
Summary : "Absolutely pure" olive oil is 100% natural and has a high antioxidant content. Many low quality olive oils have been processed and blended with cheaper oils.
Nutritional composition of d Oops premium olives
Premium olive oil is quite nutritious.
It contains a small amount of vitamin E and K and many beneficial fatty acids.
This is the nutrient content of 100 grams of olive oil (1):
- Saturated fat: 13.8%.
- Monounsaturated fat: 73% (mostly 18 carbon long chain.
- Omega-6: 9.7%.
- Omega-3: 0.76%.
- Vitamin E: 72% of RDA.
- Vitamin K: 75% of RDA.
But the point of premium olive oil contains antioxidants.
These substances have biological activity and some of them can help fight serious diseases .
Some antioxidants are anti-inflammatory substances as well a substance that protects LDL cholesterol from oxidation .
Some people have criticized olive oil because of the high Omega-6 ratio on Omega-3 (more than 10: 1), but keep in mind that the total amount of polyunsaturated fat is still relatively low, so is this must be the cause of attention.
Summary : Olive oil is rich in monounsaturated fats and contains a small amount of vitamin E and K. Premium olive oil actually contains many antioxidants, some of which have strong health benefits.
Oil premium olives contains substances resistance inflammation
It is believed is one of the leading agents of many diseases.
This includes heart disease, cancer, metabolic syndrome, diabetes, Alzheimer's disease and arthritis.
One has speculated on one of the mechanisms behind the benefits of olive oil
There is some evidence that oleic acid itself, the most prominent fatty acid in olive oil, can reduce inflammatory signs like C-Reactive Protein .
However, the main anti-inflammatory effect seems to be through antioxidants in olive oil, mainly oleocanthal, that have been shown to work as well. a common anti-inflammatory drug .
The researchers estimated oleocanthal in 50 ml (about 3.4 tablespoons) of premium olive oil as effective as 10% of adult ibuprofen dose for pain relief .
There is also a study showing that substances in olive oil can reduce the expression of genes and indirect proteins that cause inflammation .
Note that chronic inflammation, low levels are quite mild and take years or decades to harm.
Eating a lot of premium olive oil can help prevent this from happening, leading to a lower risk of other inflammatory diseases, especially heart disease.
Summary : Olive oil contains oleic acid and oleocanthal, which can fight inflammation. This may be the main reason for the health benefits of olive oil.
Oil premium olives prevention of cardiovascular disease
Cardiovascular disease (heart disease and stroke) is the most common cause of death in the world .
Many observational studies show that the mortality rates from these diseases are low in certain areas of the world, especially in the regional countries. .
This observation began to stimulate interest in the Mediterranean diet, to imitate the diet of people in these countries .
Studies of Mediterranean diets suggest that it can help prevent heart disease. In a large study, it reduced heart attack, stroke and death by 30% .
Premium olive oil protects against heart disease through many mechanisms :
- Reduce inflammation: As mentioned above, olive oil protects against inflammation, a major agent of heart disease .
- Cholesterol LDL : Olive oil protects LDL particles from oxidative damage - an important step in the process of heart disease .
- Improve internal function Tent : Olive oil improves endothelial function, is the lining of blood vessels .
- Thrombosis: Some studies show that olive oil may help prevent unwanted clotting, a major feature of heart attacks and strokes .
- Low blood pressure: A study in patients with high blood pressure showed that olive oil significantly reduced blood pressure and reduced the demand for blood pressure by 48% .
Given the known biological benefits of olive oil, it is not surprising that those who consume these substances are less likely to die from heart attacks and strokes .
This is really just the tip of the iceberg. Dozens (if not hundreds) of studies in both animals and people have shown the main benefit of olive oil for the heart.
I personally think that the evidence is strong enough to recommend that people with heart disease, or at high risk of getting this disease (such as a family history of people with disabilities) should make sure to add extra premium olive oil. his diet.
Summary : Olive oil can be one of the healthiest foods you should eat for heart health. It reduces blood pressure, protects LDL particles from oxidation, reduces inflammation and can help prevent unwanted blood clots.
Other health benefits of premium olive oil
Although primarily studied for its effects on heart health, olive oil consumption is also linked to a number of other health benefits.
Cancer is a common cause of death, characterized by uncontrolled growth of cells in the body.
Studies show that people in Mediterranean countries have a relatively low risk of cancer, and some argue that olive oil is related to this .
One of the potential causes of cancer is oxidative damage from free radicals, but virgin olive oil rich in antioxidants reduces damage to oxygen .
Oleic acid in olive oil also has a high antioxidant capacity and has been shown to work well for cancer-related genes .
Many in vitro studies have shown that compounds in olive oil may help fight cancer at the molecular level .
Whether olive oil really helps prevent cancer has not been studied in proven human trials.
Olive oil and Alzheimer's disease
Alzheimer's disease is the most common disease in the world and is the cause of dementia.
One characteristic of Alzheimer's disease is the accumulation of protein disorder called plaque in certain neurons in the brain.
Research in mice shows that a substance in olive oil can help clean these plaques from the brain .
A human-tested trial showed that a Mediterranean diet with olive oil had a positive effect on brain function and reduced the risk of cognitive impairment .
Summary : There is preliminary evidence that olive oil may help fight cancer and Alzheimer's disease, although this needs to be confirmed in proven human trials.
C can Use it for cooking or not ?
During cooking, fatty acids can oxidize. That is, they react with oxygen and are damaged.
Most double bonds in fatty acid molecules are responsible for this.
For this reason, saturated fats (without double bonds) withstand high temperatures, while unsaturated fats multi (many double links) sensitive and damaged.
It indicates that olive oil, containing most saturated fatty acids application (only one double link), really good heat resistance.
In one study, researchers heated premium olive oil to 180 degrees C (356 degrees F) for 36 hours. This oil is highly resistant to damage .
Another study used olive oil to fry, and it took 24-27 hours to reach the level of damage thought to be harmful .
In general, olive oil seems very safe, even when used for cooking at a high temperature.
Olive oil is very healthy.
For people with heart disease or risk of getting it in the future, olive oil is definitely a "super food."
However, buying the right type is extremely important. It means that virgin olive oil has not been diluted with cheaper oils.
The benefits of this great fat is one of the few that most people in the nutrition industry really recognize. That's what you rarely see now.