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Olive oil is very popular in the cuisine of Mediterranean countries such as Morocco, Tunisia, Italy, Spain, Portugal, Greece and southern France. Available all year round, their consumption is increasingly widespread in the world and their nutritional and food benefits are increasingly known and recommended.
Regions such as Japan, Latin America (Brazil), the United States and northern Europe (Germany, United Kingdom) import large amounts of olive oil, mainly from southern Europe.
In recent years, some countries in southern Latin America, such as Chile, Argentina and Uruguay, as well as Australia, have started to produce olive oil. The quality and taste are, however, generally lower than that of European countries. The United States, including Northern California is also a growing area for olive oil and olives.
The olive tree rarely exceeds 3 m in height, however when cultivated this tree can reach a height of 20 m.
Nicknamed “the king of oils”, olive oil is a treat for gourmets. Already known in ancient times, including the times of the Greeks, Romans and even the Hebrews, it is used not only for cooking, but also for lighting chandeliers or maintaining female beauty.
Spain, Italy and Greece supply 75% of the world’s olive oil production and 97% of the European Union’s production. In fact, its climate favors the cultivation of olive trees with an almost permanent sun and a total of less than 500 hours of cold during the winter. In Spain, especially in Andalusia (southern region of Spain), it is by far the largest producer of olive oil in the world.
It is estimated that 3 million tons of olive oil are sold each year (data from July 2016), about a third of which come from Spain.
Some countries with a climate similar to southern Europe are starting to increase production. These include Argentina, Chile, Uruguay, Southern Brazil, Northern California, South Africa, India, China and Australia. The olive tree cannot grow in countries with a tropical or subtropical climate.
The olive, the fruit of the olive tree to obtain oil, must contain about 20% oil. Due to its nutritional and medicinal properties, it is best to consume cold-pressed virgin or extra virgin olive oil (read below for more information).
main nutrients
Olive oil nutrients (effects and medical indications) | Amount per 100 g of virgin olive oil |
Lipids ( important for the body’s energy needs ) , including fatty acids , monounsaturated fatty acids , especially oleic acid | 99,9 g |
Sodium (it favors the transmission of nerve impulses and actively participates in the regulation of water distribution in the human body from acidity) | 1,11 mg |
Magnesium (prevents stress , fatigue , cardiovascular disease and some female disorders) | 0,583 mg |
Other nutrients: flavonoids (catechins), calcium , potassium , iron , zinc , vitamin E , K. | in smaller quantities |
number of calories
It is estimated that there is an average of 899 kcal in 100 grams of olive oil. A tablespoon of about 10 grams already has almost 90 kilocalories. This is a relatively high-calorie food.
Olive oil is mainly composed of lipids (fat). We know that 1 g of lipids contains 9 kcal.
Note: In everyday language, we often speak of calories instead of kilocalories. In this case, 899 kilocalories (kcal) equals 899 calories in everyday language.
Main dishes, foods and drinks based on olive oil
– Olive oil can be used raw in salads and various seasonings.
– The most suitable oil for grilling.
– Different recipes based on olive oil (see recipe below).
Nutritional importance for health
– Olive oil reduces the risk of cardiovascular disease and protects the body against bad cholesterol . It is rich in antioxidants, including polyphenols (flavonoids) that associated with vitamin E reduce blood glucose and triglyceride levels.
– The cosmetic virtues of olive oil have been known since ancient times. It protects the skin against external aggressions, visibly slowing down skin aging. It not only moisturizes, nourishes, softens and repairs the skin on the face and body, but also protects against wrinkles. Read: Olive oil for dry skin– The oleocanthal contained in olive oil gives it analgesic properties. This component has the same anti-inflammatory effect as ibuprofen, to a lesser degree of efficiency, however.
– Olive oil promotes good memory. This can be explained by the existence of small amounts of eicosapentaenoic acid in this oil, as well as unsaturated fatty acids, in amounts of up to 80%.
– Due to the presence of oleic acid in its composition, olive oil can also act as an appetite suppressant.
– Likewise, the polyphenols in olive oil protect against prostate cancer and breast cancer .
– Olive oil actively contributes to maintaining the proper functioning of the liver. In addition, it facilitates the secretion of bile, which applies to people with gallbladder diseases.
– In the Mediterranean diet , olive oil is the main source of fat.
– A Spanish study published in 2015 showed that a Mediterranean diet with a daily consumption of 4 tablespoons of olive oil is effective in reducing the risk of breast cancer. Read more in the notes below.
Simple recipe to prepare
Tomato-pineapple carpaccio (serves 4)
Ingredients:
– 20 small mozzarella balls.
– 4 pineapple tomatoes.
– 8 tablespoons of lemon juice.
– 6 tablespoons of olive oil.
– Pepper, salt.
– 2 basil leaves.
– 2 eggs.
– Red fruits.
Preparation
– Wash the pineapple tomatoes and cut them horizontally.
– Coat the bottom of a dish with olive oil and season with salt and pepper.
– Cut the basil leaves into thin strips and place on each plate.
– Cover the plates with the tomato-pineapple slices so that each one can absorb the seasoning.
– Prepare a vinaigrette with lemon juice and olive oil. Pour over slices.
– Boil the eggs and cut them into slices after removing the shell. Place over tomatoes.
– Thinly slice the mozzarella balls. Cover with the tomato slices and eggs. Arrange the basil leaves on top.
– Mash the berries and place them on the plates.
You can serve with toast or rye bread to enhance the flavor of this starter.
Create health nutrition tips
– To take advantage of all the nutritional benefits of this oil, we advise you to consume olive oil aged between 6 months and two years. This information must be mentioned on the packaging.
– It is important to know that the acidity of extra virgin olive oil must not exceed 0.8% and that of virgin olive oil cannot exceed 2%.
– “Cold-pressed” olive oil provides the body with more phytosterols, lecithin, vitamins and other active ingredients than “hot-pressed” olive oil. In fact, the nutritional importance of the oil varies according to its extraction method. Dough pressed at room temperature yields a reduced amount of oil, but the unsaponifiable substances it contains are more substantial. On the contrary, if the mass undergoes heating before pressing, the collected oil is more substantial. Unfortunately, this method destroys a significant amount of vitamins and phytosterols.
– Always protect the oil from light. This explains why it is normally stored in colored bottles (brown, green).
– The vitamins in olive oil are destroyed at 40°C, so it is recommended to preferably use raw oil.
– It is better to consume olive oil instead of (raw) olives. The latter are much less rich in nutrients compared to the same amount of olive oil. In other words, we must eat a lot of olives to have the same effect as a tablespoon of olive oil. Olives contain a lot of sodium, which can cause high blood pressure.
Important information about olive oil
– There are olive oils that are subject to a protected designation of origin (PDO), mainly in Europe, so their price sometimes competes with that of a good wine.
– Olive oil is better in heat, as are seed oils. However, it degrades beyond 210°C.
– Depending on the level of maturity and the species of olives used, between 4 and 10 kilos of olives are used to extract one liter of oil.
– The best oils are from olive trees that grow in extreme conditions, such as in the mountains.
– Do you know that the Greek physician Hippocrates already prescribed to patients who did not want to take a bath, an exfoliation of wine and oil?
– Each region produces a different oil, because of the soil, the method of extraction, etc.
– In the Mediterranean diet , olive oil is the main source of fat.
– Mediterranean diet with olive oil to prevent breast cancer
According to a Spanish study (called PREDIMED) published in September 2015 in the journal JAMA: Internal Medicine, women who followed a Mediterranean diet and consumed more than 4 tablespoons of cold-pressed olive oil per day were 62% less likely to of being diagnosed with breast cancer when compared to those following a low-fat Mediterranean diet with a nut supplement. This study involved over 4,000 women aged between 60 and 80 who were followed for 5 years. Part of the participants had to follow a Mediterranean diet with a daily intake of nuts, another part had to take 4 tablespoons of olive oil, and a third part had to follow a Mediterranean diet without supplementary food, but eating low-fat foods. fat content. Between the 4.
Participants who followed the diet with additional nuts showed no statistically significant reduction in breast cancer risk. Finally, the olive oil supplement diet was the only one able to significantly reduce the risk of breast cancer.
Researchers believe that the antioxidants found in high amounts in cold-pressed olive oil are the cause of these cancer-fighting effects. Antioxidants help kill cancer cells and therefore stop tumor growth.
In an article published on the Harvard Medical School website, scientist Daniel Pendick comments on this study and notes that these results must be confirmed (or not) in a larger sample of participants, as according to him only 35 cases of cancer were not statistically enough to draw definitive conclusions.
– The countries of Southern Europe (Portugal, Spain, Italy, Greece), Western Asia (Turkey, Syria) and North Africa (Morocco, Algeria, Tunisia and Egypt) are responsible for around 95% of world production of olive oil, according to 2013 data from the scientific journal Nature .
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