Nutritional Value of Extra Virgin Olive Oil
The nutritional value of extra virgin olive oil is very rich, containing fatty acids, vitamins, and minerals. It also contains organic compounds called polyphenols. Spain is the country where the largest amount of olive oil in the world is produced. Among the different qualities, “extra virgin” is of the highest quality, both for its nutrients and its flavor. But not all olive oils are the same. Among them, some are of exceptional quality, but others have a lower nutrient content due to the manufacturing process.
The main nutrients in olive oil are the fatty acids, saturated and unsaturated. The latter are further divided into monounsaturated and polyunsaturated. Of all these, the most beneficial for our health are the unsaturated ones although, to a greater or lesser extent, all are necessary for our organism.
Moreover, olive oil, especially if we are talking about extra virgin varieties, contains polyphenols. Among them, the two main ones are Oleuropein (responsible for the bitterness and pepperiness in the throat) and Oleocanthal. And let’s not forget, lastly, the important role that vitamins in olive oil play.
Nutritional Value of the Fatty Acids in Olive Oil
Thus, Extra Virgin Olive Oil is composed of acids of 3 types, 79% monounsaturated acids, 13% saturated and 6% polyunsaturated. Per 100g:
| Caloric 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 | |
| Calcium | 1.0 mg |
| Iron | 0.6 mg |
| Potassium | 1.0 mg |
This profile, rich in monounsaturated fatty acids and low in polyunsaturated ones, makes it much more stable than other oils. Thus, they are ideal for preparations such as frying, a culinary technique characteristic of the Mediterranean Diet. Oleic acid is its main component, as it represents 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 cerebral systems and, in general, for good health.
Saturated Fats
In the nutritional value of olive oil, saturated fats provide energy to the body, being necessary but can be harmful if consumed excessively. These need to be controlled to avoid an increase in LDL cholesterol. In olive oil, although they are present, their value remains acceptable, and it has a very good balance.
Unsaturated Fats
In unsaturated fats, we find omega-3 and omega-6 fatty acids. Thus, their role in the diet is important as they act against blood lipids, preventing the creation of large amounts of adipose tissue that block the arteries.
- Polyunsaturated fats are composed of omega-3 and omega-6 (within the unsaturated category), and they are very beneficial for health. These fats favor cell repair, duplication, and maintenance and are essential since the body cannot produce them.
- Monounsaturated fats are a type of healthy fat that can help reduce bad cholesterol levels, avoiding in some cases arterial blockage and optimizing heart function. Consuming them helps reduce the risk of heart disease and strokes.
Vitamins
Lastly, in the nutritional value of olive oil, it is important to highlight fat-soluble vitamins, mainly vitamin E (known as tocopherol). Specifically, each 100 grams of olive oil contain approximately 5.1mg of this substance (12mg/day is recommended).
- Vitamin E is a natural antioxidant that works by neutralizing free radicals, which are harmful to cell membranes.
- Vitamin K is another that is found in extra virgin olive oil. In particular, it is important for our body since we need 120 micrograms daily. Thanks to its vitamin K content, extra virgin olive oil is beneficial for blood clotting and bone metabolism.
Additionally, olive oil acts as a “transporter” of other water-soluble vitamins like vitamin C or the B complex.
Polyphenols
The polyphenols in olive oil have been known for relatively little time. They are minor molecules (2%), responsible for the spicy sensation (Oleocanthal) and the bitterness (Oleuropein), and provide important health benefits. From a biological standpoint, these components are created by the olive tree for its defense against other organisms.
Other interesting polyphenols, such as Hydroxytyrosol and Tyrosol, only appear while the olive is still green and disappear as it ripens or “ages.” Therefore, the top-quality EVOO producers highlight the aspect of “early harvest“.
In general, polyphenols have a protective mission against the oxidation of the fats in olive oil, neutralizing the so-called “free radicals“. In this way, they prevent these fats from oxidizing in the bloodstream and eventually clogging the vessels.
At AceitedelCampo, we always advise consulting any health questions with your doctor first.
