Food

Health Benefits of Olive Oil

The olive oil is an extracted oil in the olive fruit, the olive.

As it is widely used to fight cardiovascular disease, strengthen bones, and improve brain function, it is known as liquid gold by some scholars.

OLIVE OIL BENEFITS

Here are some benefits of olive oil:

1. Helps balance cholesterol;

2. Helps in the weight loss process;

3. Protect the brain;

4. Fights diabetes; and

5. Decreases the risk of cancer.

OLIVE OIL PROPERTIES

Note below some properties of olive oil:

Olive oil is 73% monounsaturated fat, 14% saturated fat and a little over 10% polyunsaturated.

Still in this panorama, olive oil has a significant amount of vitamin E and K.

OLIVE OIL PRODUCTION

The olive is harvested from a tree called an olive tree. From the age of five, this tree begins to bear fruit and can continue producing for up to 150 years.

With regard to the production of olive oil, we clarify that, although it is simple, it requires attention and caution. Harvesting can be done in two ways: with the aid of machines or manually.

In addition, the consumption of olive oil has no contraindications. However, people allergic to some element present in oil should not consume it.

As olive oil is rich in calories, people looking for their ideal weight should consume it sparingly.

As for the storage of the packaging, studies show that steel or darkened glass are the most suitable. This is because solar blockage preserves the compounds.

DAILY AMOUNT OF OLIVE OIL

It is recommended that two tablespoons of olive oil be consumed per day.

If possible, we suggest that the daily fat to be consumed is olive oil, instead of butter, for example. The justification for this change is that butter does not have monounsaturated fat and is not beneficial to the body, unlike olive oil.

TYPES OF OLIVE OIL

Note the types of olive oil below:

1. REFINED OLIVE OIL

Refined olive oil is known as the most common olive oil on the table of Brazilians, as well as available in supermarkets. This oil, in addition to being obtained in the second or subsequent pressings of the olive, also undergoes a refinement process.

With regard to nutritional value, refined oil is lower compared to others. Although it has high acidity, the aroma and flavor are more delicate.

Refined oil is the most used in frying because, in addition to being suitable for grilling, it does not undergo nutritional changes at high temperatures.

2. VIRGIN OLIVE OIL

Virgin oil is extracted from olives through mechanical processes. If compared to refined formulations, this practice preserves the nutritional quality of the food.

Although the acidity can vary between 0.7% and 1.5%, virgin olive oil is widely used for sauteing foods and/or seasoning hot dishes. As for the aroma and flavor, they are characteristic and unique.

3. EXTRA VIRGIN OLIVE OIL

Extra virgin olive oil is seen as the best oil. It is obtained through the first pressing process made with first-rate olives.

Taking into account that the process is carried out cold, the aroma and flavor are guaranteed. In addition, there is a guarantee that the acidity does not exceed 0.8%. Because of this, it is recommended that this oil be consumed cold and never fried. The nutritional value of extra virgin olive oil can undergo nutritional changes.

4. FLAVORED OLIVE OIL

Considering the popularity of olive oil in world cuisine, it is expected that it will have some variations. One such change is flavored oil. It comes from the fusion of traditional olive oils and oils found in foods such as basil and garlic, for example.

Considering that the product used to flavor the oil tends to determine the aroma and flavor, it is worth knowing the ingredient in depth to harmonize it with the dish.

5. ORGANIC OLIVE OIL

Organic olive oil can only be called this way if the production obeys exclusive rules referring to the organic process. This is because organic products preserve the natural characteristics of the food, in addition to preserving the environment.

An easy way to identify it is to find the organic production seal on the packaging.

6. SPECIAL OLIVE OIL

Special oil is usually confused with aromatic oil, although they are different. When it comes to the special oil, an ingredient is added, and this can influence the flavor and aroma.

This oil goes well with dishes that have eggs or mushrooms.

OLIVE OIL BENEFITS FOR HAIR

Olive oil is widely known for its nutritional qualities and vitamins.

With regard to hair treatment, oil is able to promote shine to the hair. This is because the oil penetrates the hair fiber and restores all the necessary nutritional properties.

Still in this perspective, olive oil is rich in lipids. Therefore, hair nutrition is right.

BENEFITS OF OLIVE OIL FOR THE SKIN

Olive oil is abundant in vitamins and antioxidants, it helps to fight aging. Furthermore, olive oil also works to prevent skin cancer.

Still in this perspective, olive oil has moisturizing properties, so it can be the solution for people who have dry skin.

HOW IS OLIVE OIL MADE

See below how olive oil is made:

1. Harvest

The olive tree starts the flowering process during spring. The harvest period starts in summer and goes until the beginning of winter.

Olives can be harvested in two ways: Manual or a system that balances the trees and the olives fall onto a tarpaulin.

2. Transport to mill

The second part of the process is to take the fruit to the place where the milling will take place. At this point, it is essential to be as careful as possible. If the skin of the fruit breaks, the quality of the oil can be impacted.

In order to prevent the acidity of the oil from becoming too high, the ideal is that the olives go through grinding within twenty-four hours.

3. Washing

At this stage, the best fruits are selected, as well as the removal of leaves and branches.

4. Grinding

In the milling process, crushing with stones occurs, which will form an oil mass.

5. Extraction

In this step, the extraction of oil from the dough takes place, which can happen in two ways: through pressure or centrifugation.

6. Storage

Finally, the oil is stored in sealed containers and kept at a temperature that can vary between 15° and 18°.

It is added that this process must take place in a closed environment with low light.

WHAT IS THE BEST OLIVE OIL

The best olive oil is considered to have an acidity of up to 0.8%. This type of oil is called extra virgin.

It is worth mentioning that the lower the acidity, the better the good fat and nutritional quality. Thus, it is concluded that reading the label is essential at the time of choice.

HOW TO CONSUME OLIVE OIL

Olive oil can be consumed fresh , such as in salads or meat. It can also be consumed in bread and toast.

Given the versatility of olive oil, it can also be used in the preparation of sauces or hot dishes.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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