Olive oil: all the benefits for our health

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L’extra virgin olive oil (or EVO oil) is an exceptional product: the health benefits, in fact, are so numerous that it is difficult to know them all! We asked the Doctor Laura Giori, Nutritionist Biologist, to guide us to discover this precious food. Here’s what he told us.

The main difference between the various olive oils lies in the acidity of the oil, that is the quantity of free fatty acids present in 100g of oil. The acidity of an oil corresponds to the percentage by weight of free oleic acid (which is the main fatty acid present in olive oil) compared to the total weight of the oil. It follows that the lower the acidity, the higher the quality of the oil. In particular:

extra virgin olive oil (EVO oil), to be defined as such, must have an acidity lower than 0.8%;
olive oil must have an acidity of less than 1%.

Another substantial difference is also the production method. Extra virgin olive oil is the only oil obtained from cold pressing of the olive fruit (Olea europaea) with mechanical processes within 24 hours of harvesting: this means that additions are not allowed of additives or further treatments that would reduce the quality and obviously the nutritional characteristics. Instead olive oil is obtained by blending of an oil obtained from the pressing of the olives and a rectified oil, that is, which has undergone a process of “refining” with chemical solvents aimed at eliminating chemical and sensory defects. The legislature in this case does not establish a minimum percentage of virgin oil to be added to the oily mixture. This means that it is not known how much virgin oil is present in the bottle that you buy. Sometimes, a minimal amount of virgin oil is added to the olive oil, just enough to make the smell, taste and color acceptable.

Therefore, it can be concluded that thebest olive oil from the point of view of the nutritional profile, for the reasons mentioned above, is the extra virgin.

Properties and benefits

EVO oil is now considered, for its beneficial properties, a functional or nutraceutical food [ndr. con cibo funzionale si intende la capacità scientificamente provata di un alimento di influire positivamente sull’organismo]. Numerous studies have in fact documented the effectiveness of monounsaturated fatty acids, polyphenols, antioxidant vitamins A and E, in the prevention of:

cardiovascular diseases;
metabolic disorders;
oxidative stress;
chronic inflammation;
cognitive decline;
type 2 diabetes.

And not only. The particularly beneficial chemistry of EVO oil for our health makes it the best seasoning for daily use, as it is the condiment with the best fat balance. It is particularly rich in monounsaturated fatty acids, which among the fatty substances are the most active for the prevention of cardiovascular disorders, e low in saturated fat instead, responsible for the increase in blood cholesterol levels and directly linked to problems such as occlusion of the arteries, atherosclerosis, myocardial infarction.

Among the monounsaturated fats we findoleic acid, which regulates cholesterol levels by acting in such a way as to reduce LDL (“bad”) cholesterol in favor of HDL (“good”) cholesterol. It also helps prevent arterial injuries and reduce the risk of heart attack, stroke, thrombosis and coronary heart disease in general.

Another beneficial component for health are i polyphenols, powerful antioxidants. They protect the integrity of cell membranes, providing a defense against the formation and development of many types of tumors, and they also appear to be capable of counteract memory loss and the alteration of other cognitive functions related to aging.

Finally, thanks to the monounsaturated fat content, EVO oil is particularly resistant to alterations: this means that, if well preserved, it does not go rancid and above all it tolerates cooking well.

Daily portion and use in the kitchen

Generally the recommended amount of extra virgin olive oil is 30 grams per day, or about 3 tablespoons. The best way to use the oil and to reap the maximum benefits from its composition is raw, so that it retains all the vitamins and antioxidants it is rich in, but that’s fine also for cooking, since it has a rather high smoke point. What does it mean?

Well, when oils are subjected to high temperatures they release some potentially toxic compounds. Each oil has its own temperature value, said smoke point, in which oxidation phenomena and chemical reactions begin to take place which release harmful compounds. For EVO oil the smoke point is quite high due to the fact that it contains a lot of monounsaturated fats, which are more stable. In addition, the antioxidant agents it is rich in make it more resistant to these processes. EVO oil, therefore, can also be used for frying.

storage

In order for the extra virgin olive oil to preserve its properties intact, it is necessary that is stored properly: in fact, it must be kept in dark glass containers, in the dark and in a dry placeaway from heat sources. The ideal storage temperature for the oil is 15 ° C, so it is best to choose a dry and well-ventilated place, or the coolest (and darkest) spot in the house.

Containers must also be closed carefully after each use in order to minimize contact with oxygen, which can lead to rancidity of the oil. If you buy packs of several liters, it would be better divide the oil into many bottles to reduce contact with air and thus avoid keeping the oil in half-empty packs.

Finally, it is recommended to consume it within 12/18 months from the production date, because the content of antioxidants that preserve it from rancidity fades over time. The expiry date in this case does not indicate the term within which the product must be consumed, beyond which it would become inedible, but simply the date on which the latter it will keep the initial nutritional qualities more or less intact and will still remain edible and usable in the kitchen.

Here are 10 simple rules:

Clear information on the label. Buy only oils that clearly indicate the place of production, the production process and the characteristics of the product.
Artisan production. To recognize an artisanal oil compared to an industrial one, look for the “frantoio” and / or “agricultural company” label.
The price. The production of extra virgin olive oil is expensive and time-consuming because it is obtained only with mechanical procedures and from fine olives. The minimum acceptable price of an extra virgin olive oil is between 7 and 9 € / liter, therefore on average a quality extra virgin olive oil reaches around 12 € / liter. Be wary of too low prices.
The bottle. Light accelerates oxidative damage and therefore causes the oil to turn rancid, so it is best to choose oil stored in dark glass bottles with screw caps or ceramic. Metallic tins are also fine, but to better maintain the sensory characteristics of the product it is always better to pour it completely into bottles.
100% Italian guarantee and DOP or IGP mark. Most of the EVO oil that can be found on the market in large-scale distribution is a mix of Italian, EU and, sometimes, non-EU oils, which in most cases are of low quality due to the presence of sensory defects (which, by law, they should be absent in this oil). Choose extra virgin olive oil with 100% Italian written on the label. The presence of a PDO (Protected Designation of Origin) and / or PGI (Protected Geographical Indication) trademark, recognized at European level, represents a further guarantee of quality and protection from counterfeiting, as their specifications contain rules on cultivation, harvesting and packaging of the oil which must be strictly respected.
Biological. Organic farming does not use toxic substances that would inevitably be found in the oil.
The squeezing. Among the various features on the label you will find information on squeezing. For a good quality oil, it is better to choose extra virgin olive oil obtained by cold pressing, i.e. at less than 28 ° C, mechanically made with a continuous extraction system. In this way the properties of the oil are not altered and the product will best express its characteristics.
The date. It is preferable to consume oils that do not exceed 18 months of bottling, always to guarantee its chemical, sensorial and nutritional characteristics.
Color. Extra virgin olive oil is usually clear and shiny but sometimes we can also find it cloudy, it is often a choice of the producer who prefers not to filter it to make it more aromatic and avoid further manipulating it. The color of the oil can usually range from green to yellow, with infinite shades in between. The greener it is, the younger it is, obtained from less ripe olives, rich in chlorophyll, when the oil is yellow it means that carotenes prevail, and it is equally good. The color indicates the quality of the oil only if it takes on a color tending to orange-copper or brown, in this case it means that it has oxidized and should obviously not be purchased / used.
Sensory characteristics: