What nutritional properties make olive oil the healthiest fat in the world?
Olive oil is very rich in nutritional value , containing fatty acids, vitamins, and minerals. It also contains organic compounds called polyphenols. Spain is the world's largest producer of olive oil. Among the different qualities, "extra virgin" is the highest, both for its nutrients and its flavor. However, not all olive oils are the same. Some are of exceptional quality, while others have a lower nutrient content due to the production process.
The main nutrients in olive oil are fatty acids, both saturated and unsaturated . The latter are further divided into monounsaturated and polyunsaturated fatty acids. Of all of them, unsaturated fatty acids are the most beneficial for our health , although all are necessary for our bodies to a greater or lesser extent.
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Furthermore, olive oil, especially extra virgin varieties , contains polyphenols . Among these, the two main ones are oleuropein (responsible for the bitterness and peppery sensation in the throat) and oleocanthal. And let's not forget the important role that vitamins play in olive oil.
Thus, olive oil is composed of all three types of fatty acids: 79% monounsaturated , 13% saturated, and 6% polyunsaturated. Per 100g:
| Calorific value | 884 kcal |
| Fats | 100,0 g |
| – Saturated fats | 13,8 g |
| – Monounsaturated fats | 73,0 g |
| – Polyunsaturated fats | 10,5 g |
| Sodium | <0,1 g |
| Vitamins | |
| Vitamin E | 14,3 mg |
| Vitamin K | <0,1 mg |
| Minerals | |
| Football | 1,0 mg |
| Iron | 0,6 mg |
| Potassium | 1,0 mg |
This profile, rich in monounsaturated fatty acids and low in polyunsaturated fatty acids, makes them much more stable than other oils. Therefore, they are ideal for preparations such as frying, a culinary technique characteristic of the Mediterranean Diet. Oleic acid is their main component, representing between 55% and 83% of the fatty acid content.
Consuming fats is necessary for human metabolism, as they are important for assimilating other nutrients . They are also important for promoting the proper functioning of the cardiovascular and brain systems and, in general, for good health.
Saturated fats
In the nutritional value of olive oil, saturated fats provide energy to the body and are necessary, but excessive consumption can be harmful. These fats must be controlled to avoid raising LDL cholesterol levels . Although present in olive oil, their levels remain acceptable, and the oil has a fairly good balance.
Unsaturated fats
Unsaturated fats contain omega-3 and omega-6 fatty acids . Their role in our diet is important because they act against blood lipids , preventing the buildup of large amounts of adipose tissue that can block arteries.
- The fats polyunsaturated They are composed of omega-3 and omega-6 (they are within the unsaturated ones), and are very fatty acids beneficial to healthThese fats promote cell repair, duplication and maintenance and are essential, since the body cannot produce them.
- The fats monounsaturated They are a type of healthy gauze that can help reduce bad cholesterol levels, preventing in some cases the obstruction of arteries and optimizing the heart functionConsuming them helps reduce the risk of heart disease and stroke.
Vitamins
Finally, the nutritional value of olive oil is notable for its fat-soluble vitamins , primarily vitamin E (also known as tocopherol). Specifically, every 100 grams of olive oil contains approximately 5,1 mg of this substance (12 mg/day is recommended).
- La Vitamin E is a natural antioxidant which works by neutralizing free radicals, which are harmful to cell membranes.
- La Vitamin K It is another vitamin found in olive oil. In particular, it is important for our bodies since we need 120 micrograms of it per day. Thanks to its vitamin K content, olive oil is beneficial for... blood clotting and bone metabolism.
In addition, olive oil acts as a "carrier" for other water-soluble vitamins such as vitamin C or B complex vitamins.
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Polyphenols
The polyphenols in olive oil have only recently been discovered. They are minor molecules (2%), responsible for the peppery ( oleocanthal ) and bitter ( oleuropein ) sensations, and they provide significant health benefits . From a biological perspective, the olive tree produces these components as a defense mechanism against other organisms.
Other interesting polyphenols, such as hydroxytyrosol and tyrosol , are only present while the olive is still green and gradually disappear as it ripens or "ages." For this reason, producers of the highest quality extra virgin olive oil emphasize the " early harvest " aspect.
In general, polyphenols have a protective function against the oxidation of fats in olive oil, neutralizing so-called " free radicals ." In this way, they prevent these fats from oxidizing in the bloodstream and obstructing blood vessels.
