10 Facts About Olive Oil

O live oil is one of the principal source of cooking edible oils employed all over the
Mediterranean region since centuries. The oil, pressed from olive fruits, oftentimes
is revered in many religious texts as a symbol of peace, prosperity, and good health.
Olives belong to the family of Oleaceae, in the genus: Olea. Scientific name: Olea
europaea. Olive is a slow growing evergreen tree with gnarled trunk and slender
grey, fissured branches. It may reach up to 50 feet in height at its natural habitat
and may live for more than 500 years. It grows well under frost free dry
environments assisted by well-drained, warm soil conditions. Olive fruits are
generally picked when they become plump, mature, turn light green to yellow

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green, and begin to soft (veraison stage). Olives harvested at this stage contain high
quantities of polyphenol, and are believed to be at their best for oil extraction.

Olive Oil Nutrition Facts

1. Olive oil is the best edible oil in terms of palatability, stability, lipid profile,
and safety profiles.

2. It is rich in energy; 100 g oil provides 884 calories. However, its high ratio of
mono-unsaturated fatty acids to saturated fatty acids qualifies it as one of
the healthiest oil for consumption.

3. Extra virgin oil has high smoke point at 450 F (210 C). This property of olive
is crucial while employing it in high-temperature cooking; as in deep-frying
of certain food items.

4. Olive oil has an excellent lipid profile. Saturated, mono-unsaturated and

polyunsaturated (SFA: MUFA: PUFA= 14: 77: 9) fats in it are distributed at
healthy proportions.

5. Natively cold-pressed oil is one of the stable cooking oils featuring a very long
shelf life.

Olive oil is the chief edible oil of Mediterranean, Asia Minor, as well as North
African regions. However, its use is fast spreading across the continents,
particularly among the health-conscious people.
Olive is one of the most sought-after culinary oil used either in raw foods
(salad dressing, gourmet oil) or for deep-frying and sauting vegetables,
meat and poultry.

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Health benefits of olive oil

Olive oil has distinct flavor and taste. Unlike many other oils, which are
extracted from nuts and seeds, the olive is obtained from the olive
berries and hence, carries large amounts of plant-derived antioxidants, phyto-sterols, and vitamins.
Olive oil is recognized as one of the healthiest edible oils since it
contains less saturated fats. Additionally, it composes linoleic (omega6) and linolenic acid (omega-3) essential fatty acids at a recommended
8:1 ratio.

The oil is high in calories. Its high-calorie content chiefly comes from
its fats. However, it is especially rich in mono-unsaturated fatty acids
(MUFA) like oleic acid (18:1) and palmitoleic acid (16:1) that help in
lowering LDL or "bad cholesterol" and to increase HDL or "good
cholesterol" in the blood. Research studies suggest that
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Mediterranean diet which is rich in monounsaturated fatty acids help

to prevent coronary artery disease and strokes by favoring healthy
blood lipid profile.
Olive oil, especially extra virgin, contains tyrosol phenolic compounds
such as oleuropein and oleocanthal. These compounds are responsible
for its bitter, and pungent taste. Oleocanthal, oleurpein, and its
derivative hydroxytyrosol are natures most powerful anti-oxidants.
Together with vitamin E and carotenoids, they play a vital role fighting
against cancer, inflammation, coronary artery disease, degenerative
nerve diseases, diabetesetc.

Studies suggest that oleocanthal has ibuprofen (NSAID) like antinflammatory activities. Mediterranean diet that uses olive oil may be
responsible in part for the low incidence of coronary artery disease.
Being a vegetable source, it has very high levels of plant sterols,
especially -sitosterol. The FDA has approved the following claim for
phytosterols: "Foods containing at least 0.4 gram per serving of plant
sterols, eaten twice a day with meals for a daily total intake of at least
0.8 gram, as part of a diet low in saturated fat and cholesterol, may
reduce the risk of heart disease". Phyto-sterols competitively inhibit
cholesterol absorption in the gut, and thereby can reduce total
cholesterol levels by 10% to 15%.

Olive oil is rich in vitamin E. 100 g fresh extra-virgin oil contains 14.39
mcg (about 96% of RDA) of alpha-tocopherol. Vitamin E is a powerful
lipid soluble antioxidant, required for maintaining the integrity of cell
membrane of mucus membranes and skin through protecting it from
harmful oxygen-free radicals.

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 Additionally, extra-virgin oil is also a very good source of vitamin K; 100

g provides about 50% of DRI. Vitamin K has a potential role in the
increase of bone mass by promoting osteotrophic activity in the bone.
It also has established role in the treatment of Alzheimer's disease
patients by limiting neuronal damage in the brain.

In the markets, several different grades of olive oils can be displayed for sale. Buy
fresh, cold-pressed oil that employed mature greenish-yellow olive berries since it
is the purest and more superior in flavor and rich in anti-oxidants. Native oil
extracted using traditional methods is devoid of chemicals, less acidic, has highest
smoke point, and long shelf life.
Extra virgin oil can also be cold pressed, however, using machines, without adding
chemicals or excessive heat. It has acid content of less than 0.8%. Following this
are; virgin-oil at 1.5%, and ordinary virgin oil at less than 3%.
Pomace olive oil is refined oil obtained from the final pressings under high heat
and pressure. It is inferior in quality and generally not used for cooking.
Since adulteration is quite common, check for the authenticity of the product.
Look carefully for terms like "best before," "virgin," "native cold pressed"...etc.
Buy extra-virgin oil certified by the COOC (California Olive Oil Council) or IOC
(International olive oil council).
Always store olive oil in tightly sealed containers and place in a cool, dark place
away from heat or light.

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