Health benefits of extra virgin olive oil

What makes extra virgin olive oil so healthy and is it considered a healthy source of fat? Science has done a lot of research into the health effects of olive oil and therefore a lot has been published about it. In this blog I want to mention these health effects and explain what makes the extra virgin olive oil that I sell special.

Health effects of extra virgin olive oil

Several scientists have conducted research into properties of extra virgin olive oil that may have beneficial effects on health. I will try to summarize this briefly here with references to actual scientific studies:

1. Unsaturated fats: Extra virgin olive oil is rich in monounsaturated fatty acids, such as oleic acid. These fatty acids may benefit heart health by lowering bad cholesterol (LDL) without lowering good cholesterol (HDL).
2. Antioxidants: Olive oil contains natural antioxidants, such as polyphenols and vitamin E, which help neutralize free radicals in the body. This can help reduce oxidative stress and inflammation when more than 20 grams are consumed daily.
3. Anti-inflammatory properties: The antioxidants and other compounds in extra virgin olive oil have anti-inflammatory properties , which can be beneficial for overall health. During an olive oil tasting I was told that olive oil can be compared to liquid aspirin and is based on scientific research .
4. Heart protection: Research shows that regular consumption of extra virgin olive oil can reduce the risk of cardiovascular disease. It can help maintain healthy cholesterol levels, regulate blood pressure and prevent blood clots from forming.
5. Nutrients: In addition to healthy fats, extra virgin olive oil also provides some essential nutrients, such as vitamin K and vitamin E.

Myths about cooking with olive oil

In recent years there have been rumors that it is not good to cook with extra virgin olive oil. However, scientific studies have debunked this and even state the opposite.

Due to the presence of antioxidants, extra virgin olive oil is extremely suitable for cooking because the oil remains stable at high temperatures. Even after several uses.

Then where did the rumors come from? In previous studies it was seen that the polyphenols disappeared when cooking and it was thought that it was burned. However, later research showed that the polyphenols in the meat and vegetables were absorbed by the diet and were not lost during cooking.

However, keep in mind that it is wiser to cook with a cheaper extra virgin olive oil such as Oro de Genave than with more expensive extra virgin olive oil such as that of the early harvest.

The extra virgin olive oil from Casa Gomez

The olive oils I sell are all extra virgin, most are made from the Picual olive, which naturally contains many antioxidants than other olive types. The antioxidants are clearly noticeable when you taste the fresh olive oil; it gives a slight burning sensation with a somewhat bitter taste at the back of your throat. These are the polyphenols that do their job and are also a sign that you have real and good olive oil.

Keep in mind that olive oil will oxidize over time, so it will lose antioxidants. Therefore, always choose an olive oil that comes in a dark bottle, which is protected from light and air. Fortunately, all my packaging is made of dark glass, tin or aluminum, which keeps out air and light.

In addition, it is good to know that early harvest olive oil, made from green olives, is even higher in antioxidants. This is often referred to as “Cosecha Temprana” or “Early harvest”. The harvest runs from mid-October to November. The olive oils: Arte Oleum , Saqura and Verde Segura are made from the early harvest and are therefore demonstrably the healthiest.

With everything, remember that cooking and eating olive oil must be part of a balanced diet. This also applies here; enjoy in moderation because extra virgin olive oil is very high in calories.

Sources:

• "Olive oil as medicine: The effect on Blood pressure" UC Davis Olive Oil center
• European Regulation No. 432/2012 of the European Commission of 16 May 2012
• Scientific Opinion on the substantiation of a health claim related to “low fat and low trans spreadable fat rich in unsaturated and omega-3 fatty acids” and reduction of LDL-cholesterol concentrations pursuant to Article 14 of Regulation (EC) No 1924/2006
• EFSA Scientific Opinion on health claims related to vitamin E
• " Evaluation of anti-histamine activity of aqueous extract of ripe olives of Olea-european" January 2009, Journal of Pharmacy Research 2(3)
• “Higher Olive Oil Intake Associated with Lower Risk of CVD Mortality”
• Oleocanthal: Behind the Health Benefits of Olive Oil's Famous Phenol
  Oleocanthal: Behind the Health Benefits of Olive Oil's Famous Phenol
  Oleocanthal: Behind the Health Benefits of Olive Oil's Famous Phenol
  "Oleocanthal: behind the health benefits of olive oils famous phenol "Olive Oil Times

• Blood Pressure: The Effect of High Polyphenol Extra Virgin Olive Oil on Blood Pressure and Arterial Stiffness in Healthy Australian Adults: A Randomized, Controlled, Cross-Over Study

• Body composition and blood pressure: Consumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial
• Cardiovascular risks: Impact of different types of olive oil on cardiovascular risk factors: A systematic review and network meta-analysis

• Antioxidants in olive oil: Extra virgin olive oil high in polyphenols improves antioxidant status in adults: a double-blind, randomized, controlled, crossover study (OLIVAUS)

• Frying with extra virgin olive oil: Why olive oil is the best oil for frying