Olive oil is obtained by gently squeezing a fruit at the environmental temperature, as opposed to most edible oils, which are extracted from seeds through more elaborate processes that generally involve refining. The final composition of a seed oil is mainly a mixture of fatty acids (despite a few reports of seed oils containing reduced amounts of hydrophobic beneficial compounds). On the other hand, virgin olive oil is always a complex mixture of lipids and different proportions of a wide variety of compounds, including vitamins, flavonoids, simple phenols, chlorophylls, squalene and others. (1)
Many researches around the world has been proved importance of extra virgin olive oil in one’s everyday healthy diet. Olive oil is not only a healthy source of fat, it also contains a high concentration of antioxidants – chlorophyll, carotenoids, and polyphenolic compounds – that help scour away free radicals and preserve the vitamin E in the oil. (2) Dietary experts usually advise to us to reduce or limit ‘bad’ (animal) fat we consume. ‘Good’ (vegetable) fat, especially nutritious rich olive oil should always be part of our healthy diet.
Health Benefits of Organic Extra Virgin Olive Oil (unfiltered, unrefined and unprocessed)* are as follow:
*(Caution: some reports show that up to 70 percent of the extra virgin olive oil sold worldwide is watered down with other oils and enhancers. Store shelves are lined with fake extra virgin olive oil options so extra care and pre-research is always your best bet).
Anti-Inflammatory Benefits
Substance called oleocanthal with its anti-inflammatory agents is responsible for pain relief properties of olive oil.
Cardiovascular Benefits
According to numerous studies done in a last few decades’ diet rich in extra virgin olive oil is protective against heart disease and stroke.
Digestive Health and Anti-Cancer Benefits
Researchers found lower rates of digestive tract cancers – especially cancers of the upper digestive tract, including the stomach and small intestine – in populations that regularly consumed extra virgin olive oil.
Bone Health Benefits
Recent studies (4) have shown that oleuropein, a compound which is found in extra virgin olive oil and other olive tree products, could help prevent age-related bone loss and osteoporosis by enhancing the production of osteoblasts (cells responsible for bone formation). Though, more studies needs to be done on this field, current results are promising.
Cognitive Benefits
It has been proved that extra virgin olive oil improves learning and memory in animals. Following that research, this time focusing on people, studies has shown that visual memory and verbal fluency can be improved with “intensive use” of olive oil. Intensive use means regular use of extra virgin olive oil for cooking, as an ingredient in sauces and dressings or as Croatians would do – take one spoon of extra quality and organic virgin olive oil on an empty stomach in the morning. Be careful what kind of olive oil you’re consuming. Like we have already said before, only the best and most quality one will count!
Extra virgin olive oil is fairly nutritious and it contains Vitamins E and K and plenty of beneficial fatty acids.
Nutrient content of 100 grams of olive oil:
Saturated Fat: 13.8%
Monounsaturated Fat: 73% (most of it the 18 carbon long oleic acid)
Omega-6: 9.7%
Omega-3: 0.76%
Vitamin E: 72% of the RDA
Vitamin K: 75% of the RDA (3)
In the end, extra virgin olive oil can be your skin savior. It helps with anti-ageing, osteoporosis and skin damage. It adds a protective coating on the skin, both through consumption and application.
Reference
(1) Delgado, A. M., Almeida, M. D., Parisi, S. (2017). Chemistry of the Mediterranean Diet. Switzerland: Springer International Publishing.
(2) Lanza, F. (2011). Olive A Global History. London, UK: Reaktion Books.
(3) Gunnars, K. Why Extra Virgin Olive Oil is The Healthiest Fat on Earth. Retrieved from https://authoritynutrition.com/
(4) Martinez, O. G. (2014). The effect of olive oil on osteoporosis prevention. International Journal of Food Sciences and Nutrition. Volume 65 (7), Pages 834-840.