All About Olive Oil
This Mediterranean gem is worth having in the house for both taste and health benefits, but do you ever get stuck when choosing the right one?
There is a reason Olive oil comes from Europe. The climate is dry and that's what olive trees love. If there are any climate differences where an unusual period of humidity comes about, a harvest can be poor quality and can mean that production gets halted.
EVOO vs OO
Extra virgin means that there has been less than 24 hours between the olive picked from the tree and processed. The fruit has to be perfect too. Time, bruising and cuts mean contact with light and air which leads to oxidation. Fruit is picked, impurities removed, olives crushed, and seeds removed, then the oil is extracted. Extra virgin means fast processing, high quality, impurities removed and a lowered chance of oxidative damage.
The Packaging
Always get your oil in a dark bottle. This protects it from light which can degrade chlorophyl, the oil's natural preservative.
Colour
Chlorophyl, along with Beta Carotene (precursor to Vitamin A and usually yellow) gives OO its colour, both beneficial to consume. The colour will differ based on the batch therefore doesn't necessarily indicate quality. If your oil at home isn't a yellowy-green colour however, it may be old or oxidized. Time to put your nose to the test.
Smell
It should always smell "fresh, green and alive", according to manufacturers in Croatia.
Nutrition
Olive oil is a huge part of the Mediterranean way of eating. This eating style is linked to reducing depression, healthy cardiovascular systems, increased mortality and low disease risk. This dietary style also contains a high level of fish, seafood and seeds to balance the OO intake. The ratio of omega 6 to 3 in OO is 10:1 and overall, in our diet, we should aim to get it at 3:1 to maximize health benefits. Depending on genetics and family health history, more Omega 3 sources may be required.
Nutrient Profile of OO:
• Saturated Fat: 13.8%
• Monounsaturated Fat: 73%
• Omega-6: 9.7%
• Omega-3: 0.76%
• Vitamin E: 72% of the RDA
• Vitamin K: 75% of the RDA
Nutrient Dense and Delicious!
Jo Knight
Naturopath, Herbalist, Nutritionist, Researcher & Educational writer.
Get in touch for a free 15-minute discovery call today!
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