Nutritional value of extra virgin olive oil

The nutritional value of extra virgin olive oil It is very rich, 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. But 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, saturated and unsaturatedAnd these are further divided into monounsaturated and polyunsaturated fats. Of all of them, the most beneficial for our health are the unsaturated although, to a greater or lesser extent, they are all necessary for our body.

On the other hand, olive oil, especially if we're talking about extra virgin varieties, contains polyphenolsAmong them, the two main ones are oleuropein (responsible for the bitterness and tingling in the throat) and oleocanthal. And let's not forget, finally, the important role played by the vitamins from olive oil.

Nutritional value of fatty acids in olive oil

Thus, Extra Virgin Olive Oil is composed of acids of all 3 types, 79% monounsaturated fatty acids13% 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 polyunsaturates, makes them much better. more stable than other oils. Therefore, they are ideal for preparations such as frying, a culinary technique characteristic of the Mediterranean Diet. oleic acid It is its main component, since it represents between 55% and 83% of the fatty acid content.

Consuming fats is necessary for human metabolism, these being important for being able to assimilate other nutrientsThey are also important for fostering proper functioning of the cardiovascular and cerebral systems and, in general, for good health.

Saturated fats

In the nutritional value of olive oil Saturated fats contribute Energy These nutrients are necessary for the body, but excessive consumption can be harmful. They must be controlled to avoid an increase in [the body's needs]. LDL cholesterolIn olive oil, although they are present, their value remains acceptable, and it has a equilibrium fairly good.

Unsaturated fats

Unsaturated fats contain the omega 3 and 6 fatty acidsThus, its role in nutrition is important because They act against blood lipidspreventing the formation of large amounts of adipose tissue that block the 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

Lastly, Among the nutritional value of olive oil, the fat-soluble vitamins stand out., mainly Vitamin E (known as tocopherol). Specifically, every 100 grams of olive oil contains approximately 5,1mg of this substance (12mg/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 of the vitamins found in extra virgin 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, extra virgin 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.

Polyphenols

Los olive oil polyphenols They've known each other for a relatively short time. minor molecules (2%), responsible for the spicy sensations (Oleocanthal) and bitter (Oleuropein), and that contribute important health benefitsFrom a biological point of view, these components are created by the olive tree for its defense against other organisms.

Other interesting polyphenols, such as Hydroxytyrosol and the TirosolThese markings only appear while the olive is still green and disappear as it ripens or "ages." Therefore, producers of the highest quality extra virgin olive oil emphasize the appearance of these markings.early harvest«».

In general, polyphenols have a protective role against the oxidation of fats in olive oil, neutralizing the so-called ""free radical"In this way, they prevent these fats from oxidizing in the bloodstream and reaching the obstruct the vessels.