Extra Virgin Olive Oil: Nutritional Properties and Health Benefits
i o n a l P r o p e r t i e s a n d H e a l t h B e n e f i t s
Extra virgin olive oil is a staple in the kitchen and a key component of the Mediterranean diet. Italy produces high-quality EVOO, which is not only essential for preparing delicious dishes but also boasts significant nutritional and therapeutic properties. Its perfect balance of monounsaturated and polyunsaturated fats makes it suitable for everyone, from children to the elderly.
Nutritional Properties
Extra virgin olive oil is cholesterol-free, rich in monounsaturated fatty acids, and low in saturated fats (about 15%). Additionally, the ratio of omega-6 to omega-3 makes it the best dietary fat.
EVOO is also rich in:
- Polyphenols: Substances with powerful antioxidant effects.
- Vitamin E: Helps regulate hormone production and increase good cholesterol.
- Squalene: A substance with antioxidant properties.
Health Ally
The relationship between extra virgin olive oil and cholesterol is of utmost importance. Numerous studies have highlighted that, when consumed in the right amount, this condiment can lower LDL cholesterol levels, the so-called “bad” cholesterol, while maintaining HDL cholesterol, the “good” cholesterol, thus promoting artery health.
EVOO is also crucial when it comes to diabetes. Olive oil positively influences diabetes by increasing certain hormones in the blood, called incretins, which significantly lower blood sugar levels.
The benefits of olive oil also extend to weight control. It helps increase fat oxidation, and oleic acid can enhance satiety, thereby reducing food intake.
The presence of polyphenols, powerful anti-cancer agents, makes it an excellent ally in cancer prevention.
Recommended Dosage
As with all foods, moderation is key. To enjoy all the benefits of extra virgin olive oil, it is advisable to consume about 40 grams per day, equivalent to 3 or 4 tablespoons. In cooking, it is preferable to use it raw to preserve its antioxidant properties.