Olive oil: the oil that shields the heart
Olive oil is a type of oil extracted from the olive, the fruit of the olive tree. A study published in the New England Journal of Medicine found that the Mediterranean diet, based on extra virgin olive oil, nuts, fish and vegetables, is able to reduce the risk of cardiovascular disease by 30%. Not only does olive oil help lower bad cholesterol (LDL) as well as good cholesterol (HDL). Called "liquid gold" by the Mediterranean, its benefits are not restricted to cardiovascular health: protection of the brain and bones, fight against diabetes and even weight loss. The food is millennial and the tree began to be planted in Asia Minor. In the 16th century BC, the Phoenicians took the olive oil to Greece and the cultivation of the olive tree began to gain importance from the 4th century BC Types of olive oil
The food can only be considered olive oil if it is obtained exclusively from the olive, without mixtures of other oils. Virgin olive oil is obtained by means of mechanical or physical processes made in conditions that do not alter the oil and that throughout the process it has not undergone treatments other than washing, decantation, centrifugation and filtration. There are three types of virgin versions suitable for consumption. They are:
Extra virgin olive oil: A tasty oil with acidity, as demonstrated in oleic acid, of not more than 1%.
Virgin Olive Oil: The food has a remarkable flavor and aroma and has acidity, demonstrated in oleic acid, not more than 2%.
Virgin virgin olive oil: It has the most virgin olive oil. It has the most photochemical with antioxidant properties. a good taste and acidity, demonstrated in oleic acid, not exceeding 3,3%
- Main nutrients of olive oil
- Olive oil - 30 g (one serving)
|30 g||Saturated Fats|
|4.14 g||Monounsaturated Fats|
|21.89 g||Polyunsaturated fats|
|4.30 mg||Vitamin K|
|18.10 mcg||Source: Table of the United States Department of Agriculture. Olive oil is rich in monounsaturated fat, a type of fat that is beneficial to the health of the body. It works to reduce LDL cholesterol (considered to be bad) and contributes to improving circulating levels of HDL cholesterol (considered to be beneficial to the body). This oil also has an anti-inflammatory effect, which can prevent problems in the brain, among many other benefits.|
|The oil is also a source of vitamin E, a potent antioxidant that inhibits the synthesis of bad cholesterol and avoids cell oxidation, contributing to greater survival of healthy cells in the body. The olive oil also carries a number of antioxidant compounds, such as polyphenols, however the extravirgin version is the richest in these substances, but the other types also have good amounts.||Vitamin K is another nutrient that gains great prominence in olive oil so much so that in a portion of olive oil (30 grams), it is possible to consume 129% of the recommended dose of the vitamin per day.|
Check how much of the Daily Value * of some nutrients that a serving of 30 grams (two tablespoons) of this oil carries:
This nutrient is essential to keep bones healthy and also acts in the process of blood coagulation.
55% of total fat
19% of saturated fats
129% vitamin K
- 43% vitamin E
- * Daily reference values for adults based on a 2,000 kcal or 8,400 kj diet.
- Benefits of olive oil
- Regulates cholesterol:
Tocopherols, antioxidants in olive oil, seem to have an inhibitory effect on the synthesis of bad cholesterol, LDL, reducing their levels and other factors causing cardiovascular diseases. This oil is rich in omega-9, a monounsaturated fat, which is also beneficial to the heart and helps regulate cholesterol, as it increases HDL levels, good cholesterol, and does not raise LDL.
Protects the heart :
Antioxidants decrease the synthesis of bad cholesterol, LDL, which in excess builds up inside the walls of the heart arteries, forming the fat plaques and making the vessels narrower. The narrowing or clogging of small blood vessels is the main feature of atherosclerosis, which is established when blood flow to the heart is impaired. Without the necessary blood, the heart lacks oxygen and vital nutrients for it to function properly. The process can also raise blood pressure, favoring the risk of heart attacks and strokes. A study by the University of Navarra in Spain concluded that a diet rich in virgin olive oil can prevent or even reverse atherosclerosis. Many people may even wonder if an oil is capable of help to lower the balance pointer, but olive oil takes over. A survey conducted by the University of Vienna, Austria, and Technical University of Munich, Germany, concluded that olive oil contributes to weight loss. The study pointed to the aroma compounds of this oil as the ones responsible for weight loss, since they are able to regulate satiety. After a meal, the time the sensation of satiety lasts depends on a number of factors, however the level of significantly influence blood sugar. The faster it falls, the faster the cells absorb glucose from the blood, the sooner the person begins to feel hungry. The research concluded that olive oil contains aromatic substances that reduce the absorption of glucose from the blood into the liver cells. However, oil does not work miracles, it is important to have a balanced diet and physical activity to lose weight.
Protects the brain: Another benefit of the antioxidants in olive oil is related to the brain. As pointed out some studies these substances are effective in preventing brain damage caused by occlusion of cerebral arteries such as strokes. There is also preliminary research that points to the possibility of olive oil contributing to the improvement of cognitive functions.
A study by the University of Frankfurt, Germany, found that there is a compound present in olive oil, hydroxytyrosol, capable of preventing the degeneration of Another research conducted by the University of Bordeaux and the National Institute of Health and Medical Research in France suggests that the consumption of olive oil may help prevent stroke (stroke ) in older people. The researchers looked at the medical records of 7625 people aged 65 years and over and categorized the consumption of extra-virgin olive oil as "unused," "moderate use" - the use of olive oil only for cooking, seasoning or with bread - and "use intense". After a little more than five years from the beginning of the analysis, there were 148 strokes. When considering diet, physical activity, body mass index, and other risk factors for stroke, scholars found that those who regularly used olive oil for cooking and seasoning were 41 percent less likely to have a stroke, when compared to those who never used the oil.
Prevents and fights diabetes:
Olive oil is an ally in the fight against diabetes because it is anti-inflammatory and contains antioxidant substances. When the inflammation decreases, the uptake of insulin into the cell receptors is better. This makes it unnecessary to produce as much insulin as possible, helping people with type 2 diabetes because their body has a tendency to need more insulin to send the same amount of glucose to a healthy person. published in the scientific journal Diabetes Care
concluded that a diet supplemented with virgin olive oil reduced the incidence of type 2 diabetes in subjects at high cardiovascular risk after four years of follow-up. The incidence of diabetes was reduced by 51% in subjects who consumed olive oil compared to those who had a low-fat diet.
Olive oil may also be related to reduced chronic pain. Research by the Monell Institute in the United States has found that olive oil has a molecule that inhibits the activity of enzymes involved in inflammation and pain. It is the oleocanthal, compound with analgesic action, so there is the possibility that regular consumption of this oil provides relief for those suffering from chronic pain, such as joint pains, back and muscle pain in general. bones: Bone health can also be benefited by the consumption of olive oil, thus avoiding fractures and diseases such as osteoporosis. According to researchers at the Linus Pauling Institute in the United States, there is a link between osteoporosis and vitamin K, present in olive oil. This nutrient helps keep bones healthy. A survey of the Nurses' Health Study
in the United States followed 72,000 women over 10 years and found that those in the low vitamin K group had a 30% greater chance of breaking the hip than those with low vitamin K levels. high levels of the nutrient. Research conducted by the American Endocrinology Society also realized the benefits of olive oil for bones. After two years evaluating 127 men between the ages of 55 and 80, the scientists concluded that those who made the Mediterranean diet with virgin olive oil and a menu based on the consumption of nuts and fish - had an increase in the rates of osteocalcin and other bone builders. The study found that osteoporosis rates in the Mediterranean region, where its residents consume good amounts of olive oil, are low. Reduces risk of cancer:
Several studies have pointed out that olive oil exerts an effect protective against certain malignant tumors. It has been proven that the risks of breast cancer decrease when the person includes this oil in a healthy diet. Researchers at the University of Granada in Spain have concluded that the polyphenols in the olive oil destroy a protein responsible for triggering the HER2 gene responsible for initiating breast cancer. The risks of bowel cancer are also reduced. In its composition the oil has tocotrienois, antioxidants that, according to studies, diminish the proliferation of tumor cells. The chances of developing cancer of colon and rectum become smaller when the oil is consumed. According to a study published in the journal of the European Society of Oncology this occurs because it is rich in monounsaturated fats that decrease the production of inflammatory prostaglandins derived from arachidonic acid, with a significant role in the production and development of tumors. recommended amount of olive oil
The recommended amount of olive oil is two tablespoons per day, equivalent to 30 grams. The best thing is that olive oil is your daily source of fat instead of margarine, butter or mayonnaise, because these foods do not have the monounsaturated fats present in olive oil and so beneficial to the body.How to consume olive oil Instead of passing the butter on the bread, use the olive oil Photo: Getty Images Olive oil can be used in natura by finishing the preparations, in salads, dishes like fish, pasta, meats, among others . When consuming a bread try to eat it with olive oil, as it is a healthier alternative than margarine, sources of trans fat. Extremely versatile, it can also be used in the preparation of sauces recipes and even in cooked or fried dishes. - Natural or heated?
Some experts argue that olive oil should only be consumed in dish finalizations, such as to season the salad or cooked vegetables. This is because when exposed to high temperatures, the fatty acids of this oil would change and become trans fats. Thus, the risks of consuming heated olive oil would be those caused by the consumption of trans fats, including the increased prevalence of cardiovascular diseases. On the other hand, other health professionals argue that the time when the oil is exposed to fire is not enough for it to lose all its nutrients and that it is better to cook with it than with other less healthy fats such as oil of soy. Despite the controversy, all experts agree that the best way to consume the oil is in natura.
- Care when storing the olive oil The younger the olive oil is, the better for consumption. Many of its properties are thermosensitive and photosensitive, that is, they oxidize in the presence of heat and light. It is important to watch out for the expiration date and do not leave it near the stove when cooking, in order to prevent it from heating up and losing properties. The same applies to the packaging, when it is made of steel or tinted glass, it avoids the passage of light and preserves the beneficial compounds.
- Avoid the compound oil
The compound oil is made with the mixture among other types of oil and olive oil. It is not interesting because these other oils can be rich in trans fats, harmful to the body when consumed in excess. In some cases only 10% of the olive oil is composed of olive oil, which is why often the price is well below a pure olive oil. Therefore, it is essential to look at the label before making the purchase.
Compare olive oil with other foods
The main differential of olive oil compared to other oils is to be rich in monounsaturated omega-9 fat, which is good for health . One source of this fat is avocado, the recommended daily amount of fruit, 45 grams, has 4.4 grams of omega-9. For comparison purposes the recommended amount of olive oil, 30 grams, has 21.9 grams of this fat. Thus, this oil has five times more omega-9 than avocado. Another source is peanuts, whose recommended daily allowance is 40 grams, containing 9.7 grams of omega-9.
Although soybean and canola oil are also rich in monounsaturated fats, they are not a better option than the olive oil because it contains high concentration of arachidonic acid with high inflammatory power on tissues, organs and vessels, unlike olive oil, which has anti-inflammatory properties.
Nutrients (30 g oil)
Olive oil of olive oil
|265 kcal||270 kcal||265 kcal||Total fats||30 g||30 g||30 g|
|30 g||30 g||30 g||Saturated fats||4.14 g||25.95 g||7.42 g|
|2.7 g||3.87 g||2.19 g||Monounsaturated fats||21.89 g||1.74 g||18.37 g|
|17.2 g||8.27 g||18.99 g < -unsaturated Î ± -cyclohexanecarboxylic acid Î²- 54 g||2.79 g||8.69 g||16.40 g||8.44 g|
|Iron||0.17 mg||0.012mg||- -||-||-||-|
|-||Calcium||-||-||- < -||Potassium||-|
|-||-||-||-||-||Vitamin E||4.30 mg|
|0.027 mg||2.43 mg||12.32 mg||4 , 29 mg||5.23 mg||Vitamin K||18.1 mcg|
|0.015 mcg||7.41 mcg||1.53 mcg||0.57 mcg||21.39 mcg||Source: US Department of Agriculture table||Contraindications|
|Olive oil consumption does not show contraindications. However, people who are allergic to some component of olive oil should not consume it.||Risks of excessive consumption||Olive oil is very caloric, it has 265 kcal per serving of 30 grams, so abusing its consumption can||Olive oil recipe||Quinoa salad with olive oil Photo: Getty Images||Learn how to prepare healthy and delicious dishes with olive oil||Quinoa salad recipe with olive oil|
|Brazilian salad with olive oil||Quinoa noodles with fresh tomatoes and olive oil||Lentil with sausage and olive oil||Sources consulted:||Nutritionist Israel Adolfo, from São Paulo||Nutritionist Ângela Cristine Bersch Ferreira of the Heart Hospital of São Paulo. CRN: 24641||Nutrologist Roberto Navarro. CRM SP 78.392|
Janes Roberto da Costa did not like being known as the chubby kid in the class where he studied in Cuiabá. Even so, he could not resist the salty and sodas of the high school canteen. "When he got home, he would attack whole packages of wafer and other sweets and, like most of the pre-teens, he would ignore salads and fruit," he recalls.
Brazil nut is a seed of the same group of nuts, almonds and other oilseeds. It is rich in good fats, minerals and phytochemicals and has high nutritional value. This food contains abundant antioxidant substances, especially selenium. A single nut provides almost 100 mcg of selenium, which corresponds to 150% of the recommended daily dose.
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