Olive oil is an ancient food that has been used by humans for thousands of years (the residues of olive oil has in glasses, which was found more than 4000 years). It was estimated as "liquid gold" and for its flavor and as a valuable cooking and salad oil.
Olive oil is a staple of the health of the Mediterranean diet heart stopped. Most olive oils in the world produced and consumed in Mediterranean countries, particularly Spain, Italy and Greece.
It is only recently that scientists have begun to understand the many compounds in olive oil for processing a list of health benefits responsible. Many books have been written on the olive oil, and if the new information is now on a new book, you could probably write every year! First, let's talk about some of the health benefits, and how to choose and store olive oil and some of the many ways you can start adding more of these healthy foods to your diet to speak.
Health benefits of olive oil
Close the "olive oil" in the search engine PubMed (a database of medical research and health-oriented), we have more than 6000 studies. 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 effects - There are many discussions on anti-inflammatory diet these days (many chronic diseases such as diabetes, heart disease and arthritis have brought to a chronic inflammation in the body in combination), but some foods actually was effective anti-inflammatories. There is increasing evidence that the extra virgin olive oil can be one of these foods, with a number of studies documenting lower levels of chemicals with inflammation (C-reactive protein and other) is associated with oil is given on Olive food. One or two tablespoons of extra virgin olive oil or extra virgin olive oil one day has been shown to produce this anti-inflammatory effect in the body.
2) an antioxidant effect - Some of the compounds in olive oil (for example, the hydroxytyrosol and the other with a short name DHPEA-EDA) are among the strongest antioxidants discovered chemicals food date. It is believed that antioxidants may protect the cells from damage in a number of ways. Especially combat damage type called "oxidative stress", which occurs in the normal operation of the cell and other types of wear in the body (for example, different 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 that direction.
3) Cardiovascular protection - olive oil may help the heart and arteries protect in a variety of ways. At least one of the polyphenols (hydroxytyrosol) may even help protect our arteries at the genetic level. Oxidative stress damage our cardiovascular, such as polyphenols and other antioxidants can be protected in this way, also help the anti-inflammatory effect, our systems are the heart and arteries. Some polyphenols in olive oil platelets from clumping, which is a cause of heart attacks to prevent. In Olive Oil The monounsaturated fatty acids have a positive effect on cholesterol levels and may 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 an 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) Guarding Against Cancer - As so often associate olive oil with our lower risk of heart disease, it may surprise you to know that there are a good amount of research, reducing the risk and certain cancers, especially of the gastrointestinal and breast ( although the first evidence for many others, including leukemia). The mechanism is referred to as at least partly using antioxidants to protect the DNA in the cells.
Other research suggests that consuming olive oil may protect against temporary cognitive decline, osteoporosis, and even the balance of bacteria in our intestines.
An important note: Many health-promoting phytochemicals in large amounts in virgin olive oil extra virgin and presence.
What is extra virgin olive oil and why it is better for us?
Virgin Olive Oil is made from olives and solely by mechanical means (either by pressing or turning then crushed olives into a paste) extracted. Any chemical treatment during the production of olive oil is not allowed. Best of virgin olive oil as "extra virgin", the superior properties, including very low rancidity and better taste has classified. It also has the highest level of polyphenols and other plant constituents. Plain olive oil also has high concentrations of these compounds, and less than two percent by rancidity.Other classifications are olive oil, refined olive oil, which is chemically treated to remove impurities "," which unfortunately has some phytochemicals. The good things about the refined oil is that it has a more neutral (valuable things while cooking) flavor and a high smoke point. "Impurities" in virgin olive oil starts at 300 degrees F, smoke and bitter flavors to burn, reduce as well as health benefits. A product labeled simply "olive oil" is a blend of refined olive oil and virgin. "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 imports sold in the United States and Australia olive oil "extra virgin" not these standards (national olive oil was much less likely to have this problem). USDA has recently similar voluntary standards in Europe issued to standardize the domestic and imported oil in the United States.
Selection and storage
Slow cups olive oil other (probably due to the high content of antioxidants) deteriorate, but not with time. Stale oil itself and polyphenols and other compounds are also broken. (Virgin olive oil extra virgin olive oil in a glass bottle to be exposed to light at room temperature.) Key ways to avoid this is to protect the oil from light and heat. Some tips:- Buy olive oil in dark glass bottles (or more difficult to find, metal boxes).
- Try out a store that has a rapid turnover - no dusty bottles sitting on the shelves for months.
- The annual olive harvest in the fall for most varieties. See if there is a date on the label, and try the oil cooler you can.
- Store in a cool, dark cupboard, or (even better) in the refrigerator until serving time, then transfer the amount you use in a week or two for a dark glass bottle. Olive oil solidifies in the fridge, but "melt" back to room temperature.
How to get more olive oil nutrition
Want to try the recommended 1-2 tablespoons of olive oil in your diet? The first thing about dressing with olive oil, which is thought to be a good start. Too often, people cover their salads with dressings based on soybean oil or other rich in omega-6 oils. But it is much better to use extra virgin or an oil with this wonderful health benefits as virgin olive oil. (See Health requirements for purchases and receipts).For more ideas, Greece is a great place to turn, like a Greek person typically consumes 26 liters of olive oil per year! (Think what it means. These calories are not other things, the less healthy and less healthy processed foods and fats are out, is usually with olive oil healthy foods like vegetables and seafood food eaten). Greek Olive Oil drizzle for almost everything -. Almost all vegetable dishes, meat, fish and seafood soup or stew ended a little oil in the bowl before eating. They also prepare the vegetables marinate meat and plant, such as peppers and sun dried tomatoes in it. Foods from other Mediterranean countries, Spain and Italy to Morocco and the Middle East, they also use a lot of olive oil in their diet. The rest of the world would do well to emulate.
Sources:
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Bongani, P, et al. Extra virgin olive oil to postprandial inflammatory and antioxidant effects. Atherosclerosis. 190.1 (2007): 181-186
Caponio F, et al. Effect of exposure, extra virgin olive oil to light in quality during storage. European Research and Food Technology, 221.1-2 (2005): 92-98.
Castaner O. The effect of polyphenols in olive oil in antibodies against oxidized LDL. A randomized clinical trial. Clinical Nutrition. March 2, 2011 [Epub ahead of print]
Fabini, R, et al. Virgin olive oil phenols inhibit proliferation of human promyelocytic leukemia cells (HL60) by inducing apoptosis and differentiation. American Society for Nutrition Journal of Nutrition 3136 (2006): 614-619.
Frankel, FR, et al. Tests indicate that imported olive oil "extra virgin" often international standards and the USDA. University of California, Davis. 2010 UC Regents.
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Paiva-Martins, M et al. Effects of olive oil polyphenols on erythrocyte oxidative damage. Molecular Nutrition Food Research. 53.5 (2009): 609-16.
Ruano J, et al. Under virgin olive oil rich in phenolic postprandial prothrombotic profile improved in patients with hypercholesterolemia. American Journal of Clinical Nutrition, 86 (2007): 341-346.
Salvinil, S., daily consumption of a high-phenol extra-virgin olive oil reduces oxidative DNA damage in postmenopausal women. British Journal of Nutrition (2006) 95, 742-751
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