Olive oil is an ancient food that has been used to humans for thousands of years (the olive oil residues in the glasses, which are over 4,000 years found). It has been estimated as "liquid gold", and for its taste as well as a valuable cooking and salad oil.
Olive oil is a staple of a healthy heart diet-related Mediterranean. Most olive oils in the world produced and consumed in Mediterranean countries such as Spain, Italy and Greece.
It is only recently that scientists have begun to understand the many compounds in the oil for processing a list of health benefits of olive responsible. Many books have been written on the olive oil, and a lot of new information now reached a new book that could probably be written every year! First, let's talk about some of the health benefits, and then how to choose and store olive oil and some of the many ways you can start adding more healthy diet foods.
Health Benefits of Olive Oil
Close the "olive oil" into the search engine PubMed (a database of medical research and health oriented), more than 6,000 studies were obtained. Not many specific foods get much attention in the literature, and there are good reasons why olive oil as well studied. It is (many of which are antioxidants) loaded with polyphenols and other phytonutrients, and is rich in monounsaturated fatty acids. Here are some of the possible health benefits of olive oil:. 1 Anti-inflammatory action - The discussions of anti-inflammatory diets these days (have many chronic diseases such as diabetes, heart disease and arthritis, to have been brought in the body of chronic inflammation), but some foods actually showed anti-inflammatory effects. There is increasing evidence that the extra virgin olive oil can be these foods, with a number of studies document lower levels of chemicals associated with inflammation (C-reactive protein and others) is assigned when olive oil added to food. One or two tablespoons of extra virgin olive oil or extra virgin olive oil per day has been shown that these anti-inflammatory action to produce in the body.
2) Antioxidant effects - Certain compounds in olive oil (for example, hydroxytyrosol and the other with an abbreviated name DHPEA-EDA) are found among the strongest chemical antioxidants present in food. It is believed that antioxidants may protect the cells from damage in a number of ways. Mainly, the control of a type of damage called "oxidative stress" that occurs in the normal course of operation of the cell and other types of wear to the body (for example, various types of radiation). There are a variety of antioxidants in our body to control the damage and a healthy diet provides hundreds of them every day. Olive oil has been shown to be in this direction.
3) Cardiovascular protection - Olive oil can help to protect the heart and arteries in a variety of ways. At least one of the polyphenols (hydroxytyrosol) may even help protect our arteries at the genetic level. Oxidative stress damages the cardiovascular so that polyphenols and other antioxidants can, however, protect and help our hearts and anti-inflammatory effects of the arteries. Some polyphenols in olive oil can platelets from sticking together, which is a cause of heart attacks. Monounsaturated fatty acids in olive oil can have a positive effect on the cholesterol profiles and can even help lower blood pressure.
Additionally, the substances contained in the oil to protect some of the components of the blood itself, including red blood cells and the LDL (LDL is often a problem when it is oxidized). The consumption of olive oil is also associated with increased HDL ("good cholesterol"). The FDA allows the claim that "eating 2 tablespoons of olive oil daily may reduce the risk of heart disease."
4) Protection of cancer - Since we often associate olive oil with a reduced risk of heart disease, you may be surprised to know that there are a good amount of research, and reducing the risk of certain types and cancer, especially of the digestive tract the chest (although it first indications of many others, including leukemia). The mechanism is designed as at least partially by using antioxidants to protect the DNA in the cells.
Other research suggests that consuming olive oil may provisionally protect against cognitive decline, osteoporosis, and even the balance of bacteria in our intestines.
An important note: many beneficial phytochemicals in large amounts in olive oil and extra virgin are available.
What is extra virgin olive oil and why it is best for us?
Virgin olive oil is extracted from olives only by mechanical means (either by pressing or turning the olives then crushed into a paste). No chemical treatment in the production of olive oil permitted. The best olive oil is known as "extra virgin", the superior properties, including very low rancidity and taste better has classified. It also has the highest levels of polyphenols and other phytochemicals. Standard virgin olive oil has high concentrations of these compounds and rancidity of less than two percent.Other classifications are olive oil, refined olive oil, which is chemically treated to remove impurities, "" which, unfortunately, contains some phytochemicals. The good things about the refined oil with a neutral taste (valuable things to cook) and a high smoke point. "Impurities" in the olive oil begins at 300 degrees F burn, smoke and bitter substances, as well as reducing health benefits. A product labeled simply "olive oil" is a blend of refined oils and virgin olive oil. "The olive pomace oil" is produced through a chemical process to get the last drops of oil from the olive paste.
American and Australian studies have shown that many of the importation of olive oil sold in the United States and Australia "extra virgin" not these standards (national olive oil was much less likely to have this problem). Recently, the USDA has similar to Europe to standardize issued the domestic oil and the U.S. imported voluntary standards.
Selection and storage
Olive oil rancid (probably due to the high content of anti-oxidizing agent) deteriorate less rapidly than the other oils, but not in time. The oil itself stale and polyphenols and other compounds are also broken. (Virgin Olive Oil extra virgin olive oil is to be exposed to light at room temperature in a glass bottle.) Great ways to avoid this is to protect the oil from light and heat. A few tips:- Buy olive oil in dark bottles glass (or more difficult to find and metal containers).
- Try out a store that has a quick turnover - no dusty bottles sitting on the shelves for months.
- The annual harvest olives fall for most varieties. See if there is a date on the label, and try to get the oil cooler.
- Store in a cool, dark cupboard, or (better yet) in the refrigerator until serving time, then transfer the amount you use in a week or two for a dark glass bottle. The olive oil in the refrigerator, but solidify, "melt" back to room temperature.
How to Get More olive oil in the diet
You want recommended to do 1-2 tablespoons of olive oil in your diet? The first thing we think dressing of olive oil, which is a good start. Too often, people cover their salads with dressings based on soybean oil or other omega-6 rich oils. But it is much better to use extra virgin or an oil with this wonderful health benefits as olive oil. (Refer to sanitary napkins for the purchase and income).For more ideas, Greece is an ideal tool to convert, like a Greek person typically consumes 26 liters of olive oil in a year instead! (Think of what that means .. These calories are not other things that are less healthy, such as processed foods and less healthy fats addition, olive oil is usually eaten with healthy foods like vegetables and seafood) little oil Greek olive almost everything - almost all vegetables, meat and seafood soup or stew ended a little olive oil in the bowl before eating. To prepare the vegetables in it, marinate meat and preserving vegetables like peppers and sun dried tomatoes in it. Eating other Mediterranean countries, Spain and Italy use much olive oil to Morocco and the Middle East, even in their diet. The rest of the world would do well to imitate.
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