The Mediterranean Sea is surrounded by a ton of different cultures, and almost all of them share a similar way of eating. This diet, known as the Mediterranean diet, focuses on high intakes of fruits, vegetables, whole grains, beans, nuts, seeds, and most importantly olive oil. Luckily for them, olive oil is one of the healthiest types of oil!
Olive oil can be made into a few types, such as virgin olive oil, refined olive oil, olive pomace oil, lampante oil, and extra virgin olive oil. The process for each type can be completed in different ways, which ultimately changes the flavor of the oil, as well as the composition. As a result, some oils are considered of better quality than others.
The highest quality type of olive oil is extra virgin olive oil. To be classified as “extra virgin”, an oil must meet several specific standards. When producing extra virgin olive oil, only olives harvested in the past 24 hours should be used. This will ensure that the final product is free from any defects, at least those related to lack of freshness. The oil has to be extracted without the use of chemicals, mechanical means, and/or excessive heat. This method of extraction is the reason extra virgin olive oil has a distinct taste and chemical composition; it also does not alter the final product’s nutrient and vitamin content.
Olive oil is packed full of important nutrients and benefits, making it one of the healthiest types of oil. But, out of all five types, extra virgin olive oil stands out the most. Unlike the other four types, extra virgin olive oil is not refined during production, so most nutrients are not removed. All of the nutrients are then associated with many different health benefits. Therefore, consuming any type of olive oil, but more specifically extra virgin olive oil, will have a positive effect on the body.
Extra virgin olive oil is a healthy source of dietary fat. Both saturated and unsaturated fats are present in extra virgin olive oil. Saturated fat is not necessarily a “bad” fat, but it can be considered undesirable, especially when consumed in large quantities. Luckily, only a small percentage of extra virgin olive oil is made up of saturated fat. Unsaturated fat is considered healthy, or “good”. This healthy fat can be separated into two groups, monounsaturated and polyunsaturated. Extra virgin olive oil contains both groups of fat, but the majority is monounsaturated. Extra virgin olive oil can also be a source of a couple vitamins! Vitamin K is essential in blood clotting, bone metabolism, and regulating blood calcium. Vitamin E is important in vision, reproduction, and the health of blood, brain, skin. Also, vitamin E acts as an antioxidant by protecting the body’s cell from damage.
Eating a diet full of healthy fats can be very beneficial for a number of conditions and diseases. The addition of extra virgin olive oil to a diet is often associated with a lower risk of developing heart disease and/or having a stroke. The large concentration of monounsaturated fat in extra virgin olive oil is able to lower the level of bad (LDL) cholesterol, which then lowers the occurrence of blood clots. Also, monounsaturated fat can sometimes lower blood pressure, and reduce inflammation.
The regions around the Mediterranean sea consider olive oil an essential part of their diets. The population around this area even has a higher life expectancy. This means a high fat diet could be the key to living a better, longer life.
*** I apologize for the lack of pictures. Every time I tried to add a picture my laptop would tell me there was an “error in the upload” ***
Sources:
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section13
https://www.medicalnewstoday.com/articles/266258#tips
https://www.webmd.com/food-recipes/features/olive-oil-health-benefits#1
https://www.extravirginspain.com/the-different-types-of-olive-oil.html
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