Nutrient composition of extra virgin olive oil
Extra virgin olive oil is fairly nutritious. It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids. One tablespoon (13.5 grams) of olive oil contains the following:
- Saturated fat: 14%
- Monounsaturated fat: 73% (mostly oleic acid)
- Vitamin E: 13% of the Daily Value (DV)
- Vitamin K: 7% of the DV
Notably, extra virgin olive oil shines in its antioxidant content. Antioxidants are biologically active, and some of them can help fight serious diseases. The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation. Some people have criticized olive oil for having a high omega-6 to omega-3 ratio (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn’t be a cause for concern.
What is olive oil and how is it made?
Olive oil is oil that has been extracted from olives, the fruits of the olive tree.
The production process is incredibly simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them together, and then separating the oil from the pulp in a centrifuge.
After centrifugation, small amounts of oil remain in the pomace. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil.
Olive pomace oil is generally cheaper than regular olive oil and has a bad reputation.
Buying the right typeof olive oil is crucial. There are three main grades of olive oil — refined, virgin, and extra virgin. Extra virgin olive oil is the least processed or refined type.
Extra virgin olive oil is considered to be the healthiest type of olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.
Olive oil that is truly extra virgin has a distinct taste and is high in phenolic antioxidants, which is the main reason why it’s so beneficial.
Legally, vegetable oils that are labeled as olive oil cannot be diluted with other types of oils. Nevertheless, it’s essential to inspect the label carefully and buy from a reputable seller.
