Fats are one of the three macronutrients essential for human life and constitute a large part of our body. Without fats, vitamins A, D, E and K are not absorbed by the body.
However, not all fats have the same effect on the body. Extra virgin olive oil Healthy oils such as help fight stress, improve mood swings, reduce mental fatigue and even lose weight.
Olive oilIt is made from the fruit of the olive tree, which is naturally high in healthy fatty acids. There are various types of olive oil on the market, but research extra virgin olive oil benefitsshows that it is more than other varieties.
Extra virgin olive oilIt is obtained as a result of pure olive oil processing at the lowest level. This olive oil variety is the healthiest and purest form of olive oil.
How to Obtain Extra Virgin Olive Oil?
Olive oil is made by compressing the fruit of the olive tree, olives. The process is incredibly simple, just by pressing the olives, the oil comes out.
However, there is an important problem in olive oil. It's not as simple as we always think. Some lower quality versions can be extracted using chemicals or diluted with other less expensive oils.
Therefore, it is extremely important to find and buy the right olive oil.
The best variety of olive oil extra virgin olive oilis. It is extracted by natural methods and standardized for certain sensory qualities such as purity, taste and odor.
Olive oil made naturally in this way has a distinctive flavor and is high in phenolic antioxidants, which is the main reason why real olive oil is so beneficial.
There are also light refined olive oils, often extracted with solvents, heat treated or even diluted with cheaper oils such as soybean and canola oils.
Therefore, the recommended uniform type of olive oil, extra virgin olive oild.However, keep in mind that there are many scams in the olive oil market and be sure to buy from a trusted brand or seller.
Nutritional Value of Extra Virgin Olive Oil
Extra virgin olive oil It is quite nutritious. Below Nutritional content of 100 grams of extra virgin olive oil There are:
Saturated Fat: 13.8%
Monounsaturated fat: 73% (18 carbon long oleic acid in most)
Omega 6: 9.7%
Omega 3: 0.76%
Vitamin E: 72% of the RDI
Vitamin K: 75% of the RDI
Extra virgin olive oil The brighter it is, the more antioxidants it contains. These substances are biologically active, and some of them help fight serious illness.
Extra virgin olive oilSome of the main antioxidants found in have anti-inflammatory effects. oleocanthaland protect LDL cholesterol from oxidation oleuropein'Dr.
What Are the Benefits of Extra Virgin Olive Oil?
Contains anti-inflammatory ingredients
Chronic inflammation is thought to be among the leading causes of many diseases. This includes heart disease, cancer, metabolic syndrome, diabetes, Alzheimer's, and arthritis.
One of the benefits of olive oil is its ability to fight inflammation.
The most prominent fatty acid in olive oil oleic acid There is some evidence that it may reduce inflammatory markers such as C-Reactive Protein.
There is also a study showing that the substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.
Chronic, low-level inflammation is fairly mild and takes years or decades to hurt. Extra virgin olive oil consumptionhelps prevent this from happening.
Protects against cardiovascular diseases
Cardiovascular diseases (heart disease and stroke) are the most common causes of death in the world. Extra virgin olive oil It protects against heart disease by a number of mechanisms:
Inflammation
As mentioned above, olive oil protects against inflammation, which is an important marker of heart disease.
LDL cholesterol
Olive oil protects LDL particles from oxidative damage, which is an important step towards heart disease.
Endothelial function
Olive oil improves the function of the endothelium, the lining of blood vessels.
Blood coagulation
Some studies state that olive oil can help prevent unwanted blood clotting, heart attacks and strokes key features.
Low blood pressure
In a study of patients with high blood pressure, it was found that olive oil significantly lowered blood pressure and reduced the need for blood pressure medications by 48%.
Protects against cancer
Canceris a common cause of death, characterized by the uncontrolled growth of body cells.
It is oxidative damage due to free radicals, a potential contributor to cancer, and extra virgin olive oilis high in antioxidants that reduce oxidative damage.
Oleic acid in olive oil is also highly resistant to oxidation and has beneficial effects on cancer-related genes.
Many studies in test tubes have shown that compounds in olive oil can help fight cancer at the molecular level.
Protects from Alzheimer's disease
Alzheimer's diseaseis one of the world's most common neurodegenerative diseases and the leading cause of dementia.
A feature of Alzheimer's disease is that it forms a protein stack called beta amyloid plaques in some neurons of the brain.
A study in mice showed that a substance in olive oil could help clear these plaques from the brain.
In a human-controlled study, an olive oil-enriched Mediterranean dietshowed positive effects on brain function and reduce the risk of cognitive impairment.
Prevents osteoporosis
Extra virgin olive oil consumption helps to improve bone mineralization and calcification. It helps the absorption of calcium, an important vitamin in preventing osteoporosis, and thickening of bones.
Prevents diabetes and reduces its symptoms
Diabetes symptoms, soluble fiber from fruits and vegetables, extra virgin olive oil It can be alleviated by healthy eating habits such as monounsaturated fats.
It helps regulate blood sugar and improve insulin sensitivity. A Mediterranean diet rich in extra virgin olive oil reduces the risk of type II diabetes by almost 50 percent compared to a low-fat diet.
Helps to lose weight
Extra virgin olive oilis a nutritious oil that helps you feel fuller. also extra virgin olive oilstimulates the gastrocolic reflex to help us digest the food we consume.
Protects against skin cancer
Along with the Mediterranean diet, consuming extra virgin olive oilIt is noted to help prevent dangerous skin cancer, malignant melanoma. Extra virgin olive oilIts antioxidant properties help counteract oxidation from the sun.
Extra Virgin Olive Oil Benefits to Hair
Provides hair growth
Hair loss It is a problem faced by many people. To get rid of this problem and to strengthen the hair, the hair is extra virgin olive oil It should be used.
Extra virgin olive oil It has an ideal ingredient for hair regrowth and can be used effectively by men and women suffering from hair loss.
Can be used to massage before shampooing
Slightly warm to the scalp, hair follicles and hair strands extra virgin olive oil Apply. Gather your hair, cover it with a bone and wait about 20 minutes. Then, gently shampoo your hair as usual and apply conditioner.
Can be used to massage the scalp
With increasing pollution and other environmental factors, dandruff has become a common problem today. Extra virgin olive oil helps to treat this condition.
Slightly warm to your scalp extra virgin olive oil Apply it and massage the oil into the scalp for about 15 minutes. Olive oil has natural healing properties for dandruff. When dryness goes away with the use of olive oil, dandruff goes away.
Cooking with Extra Virgin Olive Oil
Fatty acids can become oxidized during cooking. That is, they react with oxygen and get damaged.
There are often double bonds in the fatty acid molecules responsible for this. Therefore, saturated fats (no double bonds) resist high heat, while polyunsaturated fats (many double bonds) are susceptible and damaged.
It turns out that olive oil, which contains mostly monounsaturated fatty acids (just one double bond), is actually quite resistant to high temperature.
In one study, researchers, extra virgin olive oilThey heated it to 36 degrees for 180 hours. Oil was highly resistant to damage.
Another study used olive oil for frying and took 24-27 hours to reach damage levels that were considered harmful.
Overall, olive oil seems to be very safe even for cooking at very high temperatures.
