Olive oil is widely recognized as one of the top three longevity foods. It is a staple in healthy diets and is often drizzled over salads and pasta, adding a subtle aroma without overpowering the ingredients’ natural flavors. While consuming it directly without cooking is beneficial, some may find it difficult to get used to at first. Here, we explore how to consume olive oil healthily and how to choose the best type for your body.
Rich in Flavor, Aroma, and Nutrition
Olive oil is a gift of the Mediterranean. It is extracted from the olive tree. Its balanced combination of taste, aroma, and nutrition has made it a staple in many households. Recently, olive oil has gained renewed attention as a hot wellness food among celebrities.
Different Types of Olive Oil
Olive oil falls into three main categories. Extra virgin olive oil, known for its rich flavor and low acidity, is ideal for salads and dressings. Virgin olive oil has a slightly higher acidity than extra virgin but maintains a flavor that complements pasta and simple stir-fries. Lastly, the light or pure olive oil undergoes refining, making it suitable for high-temperature cooking due to its higher smoke point.
How to Choose the Best Olive Oil
When selecting olive oil, consider the polyphenol content, which helps inhibit free radicals. Even if two olive oils are similar, choose the one with a higher polyphenol level. Additionally, look for oleic acid, a type of unsaturated fatty acid. Oleic acid promotes vascular health and enhances intestinal movement, aiding digestion and preventing constipation. Lastly, products certified by the European organic agriculture system, Euroleaf, ensure safety for consumption.
Rich in unsaturated fatty acids
Olive oil is abundant in unsaturated fatty acids, which help maintain healthy cholesterol levels in the blood. Olive oil, exceptionally high in monounsaturated fats, significantly reduces the risk of cardiovascular diseases, including strokes. Furthermore, these unsaturated fats assist in improving digestion by promoting gastric juice secretion.
Lowers Inflammation Levels
Olive oil is also rich in antioxidants that help lower disease risk. The antioxidants in olive oil function similarly to ibuprofen, reducing inflammation. They also help eliminate Helicobacter pylori, a bacterium linked to stomach ulcers and gastric cancer, while protecting the skin and slowing aging.
Effective in Preventing Cardiovascular Diseases
Olive oil has outstanding benefits in preventing cardiovascular diseases. Its polyphenols help regulate cholesterol levels, lowering the risk of heart disease. Additionally, studies have shown that individuals who consume at least 7g of olive oil daily have a lower risk of developing dementia than those who do not, highlighting its potential in brain health and cognitive function.
Best consumed on an empty stomach
Consuming olive oil on an empty stomach is considered beneficial for health. One to two tablespoons first thing in the morning and waiting about 30 minutes before breakfast can be helpful. Olive oil forms a protective layer in the stomach, aiding digestion and reducing acidity. Consuming it on an empty stomach promotes natural bowel movements, improving gut health.
Ways to Consume Olive Oil if Drinking It Plain Feels Difficult
Consuming olive oil in its raw form is recommended for optimal benefits. However, if the taste is too strong, try mixing it with blended tomatoes or drizzling it over a salad. Adding a bit of lemon juice can make it easier to swallow, while pouring it over vanilla ice cream with a dash of black pepper creates a surprisingly delicious treat.
Avoid Excessive Consumption
Although olive oil is healthy, it is still a fat, containing 9 kcal per gram. The recommended daily intake is about 23g or approximately 207 kcal. Excessive consumption can contribute to weight gain, so it is essential to monitor total oil intake, especially when consuming other types of oils in meals.
Proper storage is essential
Proper storage is crucial to maintaining olive oil’s full benefits. It should be kept in a cool, dark place at room temperature, away from direct sunlight, as light accelerates oxidation. After use, the bottle should be tightly sealed to minimize air exposure. It is also advisable to purchase smaller bottles rather than large ones to maintain freshness.
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