Taste and tradition come together in this authentic liquid gold, valued today for its health benefits. Discover the best kept secrets of olive oil.
Heart-friendly fats
Olive oil is the vegetable oil with the highest content of monounsaturated fatty acids (70%), mainly oleic acid. Peanut oils (48%) and corn oils (33%) follow far behind, with a higher proportion of saturated and polyunsaturated fats.
A diet high in monounsaturated fatty acids results in a more favorable metabolic profile, with greater reductions in total cholesterol and triglycerides, as well as an increase in high-density lipoproteins (HDL, the so-called “good” cholesterol) and a reduction in these low-density lipoproteins ( LDL, the “bad”), all of which are associated with a lower risk of coronary heart disease.
On the other hand, the polyunsaturated fats in olive oil (10.5%) contain linoleic and linolenic acids in proportions that are healthier for the body than many other vegetable oils.
Digestive ally
Olive oil offers various benefits on the gastrointestinal tract. It is the most tolerated fat in the stomach because it does not promote reflux in the esophagus. It protects the stomach lining by reducing the secretion of gastric juice and promoting healing, thereby reducing the size of ulcers. Prevents constipation, enhances the detoxifying properties of the liver and supports the production and release of bile.
Antioxidant power
Virgin olive oil contains compounds with antioxidant functions: polyphenols and vitamin E. These polyphenols, including oleuropein, are easily digested and absorbed, providing a protective effect against oxidative stress and damage caused by free radicals.
Healthy bones and skin
Olive oil applied to the skin acts as an emollient due to its essential fatty acids and as a sun protection agent due to its vitamin E content. In the bone system, it improves mineralization because, in addition to preventing oxidative stress, oleuropein also helps prevent bone loss.
Most delicious recipes
Oil is both food and supplement, art and part of numerous recipes. The same applies to a cold or warm dish, sweet or salty, light or strong. An excess of oil can make a recipe less digestible, but in the right amount it is delicious and healthy.
How to use the 7 basic ingredients for over 20 natural cosmetics
Choose an olive oil
The label: The olive oil label should contain important information such as the type of oil, country of origin, packing date and expiry date. The healthiest type of oil is extra virgin olive oil (EVOO). EVOO is made from fresh olives and is not processed with heat or chemicals. It has an intense taste and a high antioxidant content.
The color: The color of olive oil is not an indicator of its quality. Extra virgin olive oil can be green, yellow or gold in color.
The smell: Extra virgin olive oil should have an intense scent of fresh olives. If the oil smells rancid or plasticy, it is not of good quality.
Taste: Extra virgin olive oil should have an intense and complex flavor with notes of olives, herbs and nuts. If the oil tastes bland or bitter, it is not of good quality.
The price: Extra virgin olive oil is usually more expensive than other varieties. However, it is worth investing in a good oil as it is a healthy product with a delicious taste.
Here are some additional tips for choosing a good olive oil:
- Choose an oil in dark glass bottles. The dark glass protects the oil from light, which can damage it.
- Avoid oils that have been stored in jars or in the sun. Light and heat can damage the oil.
- Choose an oil from a trusted brand. Trusted brands usually offer good quality olive oils.
If you have the opportunity, try different types of olive oil to find the one you like best. Olive oil is a versatile product that can be used in a variety of dishes.
In addition to virgin or extra virgin olive oil, it is advisable to choose the following whenever possible:
For salads and cold sauces, the sweetest and softest oils, with almond nuances and little astringency.
The aromatic ones with a lot of olive flavor are best suited for stir-fries, stews, pickles and fish sauces.
Ibán Yarza (history and health) and Montse Tàpia TÀPIA (cooking)