Extra virgin olive oil has become a staple in many kitchens across the world. Used mostly as a cooking oil, it is also a key ingredient in many dishes. A serving of 2 teaspoons (10 ml) of this oil contains 80 calories, making it a healthier option compared to other cooking oils.
This oil is rich in monounsaturated fats, which are known to reduce the risk of heart disease and stroke. Additionally, it contains vitamin E, an antioxidant that can protect your cells and help to maintain healthy skin.
In this article, we'll explore the numerous benefits of using extra virgin olive oil in your everyday cooking, and how to choose the right one.
Extra virgin olive oil has a plethora of health benefits that make it a valuable addition to your diet. It contains heart-healthy monounsaturated fats, which can help to reduce inflammation, lower blood sugar levels and improve insulin sensitivity. Moreover, extra virgin olive oil is rich in polyphenols, which are powerful antioxidants that can protect your cells from oxidative stress caused by free radicals. Incorporating extra virgin olive oil into your diet has also been linked to a lower risk of developing chronic diseases such as cancer, diabetes and Alzheimer's disease.
Extra virgin olive oil is a versatile ingredient and can be used in various ways. You can use it as a salad dressing, marinade, roasting, sautéing, and frying. When using extra virgin olive oil in cooking, it is important to note that it has a lower smoke point compared to other oils. This means that it may not be suitable for high-heat cooking and can become rancid when exposed to high temperatures. To maximize the flavor and benefits of extra virgin olive oil, it is recommended to use it in low to medium heat cooking and as a finishing oil.
Extra virgin olive oil comes from the first cold pressing of the olive fruit and is the purest form of olive oil. It has a distinct fruity flavor and aroma, and a deep green color. Regular olive oil is a blend of the first cold press and subsequent pressings. It has a milder flavor and aroma and a lighter color. Compared to regular olive oil, extra virgin olive oil contains more health-promoting compounds due to the minimal processing it undergoes. It is also more expensive than regular olive oil.
When selecting extra virgin olive oil, look for those that are labeled 'cold-pressed' or 'first cold-pressed'. This indicates that the olives were pressed mechanically without using heat or chemicals to extract the oil. Additionally, look for oils that are darker in color and have a fruity, slightly bitter taste. These are indicators of oil with a high concentration of polyphenols and other health-promoting compounds. Lastly, check the label for the harvesting date and country of origin. Freshly-harvested oil from reputable producers is usually of better quality.
Extra Virgin Olive Oil and Heart Health
The monounsaturated fats and antioxidants in extra virgin olive oil work together to reduce inflammation and protect against heart disease. Studies have shown that a diet rich in extra virgin olive oil can lower blood pressure, improve cholesterol levels, and reduce the risk of developing heart disease and stroke.
Chronic inflammation is a contributing factor to many diseases, including cancer, type 2 diabetes, and Alzheimer's disease. Extra virgin olive oil contains oleocanthal, a compound that has been shown to have anti-inflammatory properties similar to ibuprofen. Incorporating extra virgin olive oil into your diet can help to reduce inflammation and lower the risk of developing chronic diseases.
Extra virgin olive oil can be used as a natural beauty product due to its high content of vitamin E and antioxidants. It can help to moisturize and nourish the skin, improving its appearance and elasticity. It can also be used as a hair mask to add shine and moisture to dry and damaged hair. Simply massage the oil into the scalp and hair, leave it in for 30 minutes or overnight, and rinse thoroughly.
Extra Virgin Olive Oil and Weight Loss
Despite its high calorie content, extra virgin olive oil can actually aid in weight loss. This is due to its ability to promote satiety and reduce hunger. Studies have shown that a diet supplemented with extra virgin olive oil can lead to significant weight loss and a reduction in belly fat.
To ensure that extra virgin olive oil retains its flavor and nutritional value, it is important to store it properly. Store your oil in a cool, dark place away from direct sunlight and heat sources. Exposure to sunlight and heat can cause the oil to become rancid and lose its flavor. Once opened, use the oil within 3-6 months for best results.
Extra virgin olive oil can be used in many dishes, from appetizers to desserts. Here are some easy and healthy recipes to try: - Tomato Bruschetta with Extra Virgin Olive Oil - Quinoa Salad with Lemon and Extra Virgin Olive Oil Dressing
Extra virgin olive oil is not just a cooking oil, it's an essential part of a healthy lifestyle.
5 FAQ about Extra Virgin Olive Oil
1. How many calories are in 2 tsp (10 ml) of Extra Virgin Olive Oil?
There are 80 calories in 2 tsp (10 ml) of Extra Virgin Olive Oil.
2. What are the benefits of Extra Virgin Olive Oil?
Extra Virgin Olive Oil is rich in antioxidants, healthy monounsaturated fats, and has been linked to reducing the risk of heart disease, stroke, and certain types of cancer.
3. Is Extra Virgin Olive Oil good for cooking?
Extra Virgin Olive Oil has a low smoke point, which means it is not ideal for high-heat cooking. It is best used for sautéing, roasting, and making dressings and marinades.
4. What is the difference between Extra Virgin Olive Oil and regular olive oil?
Extra Virgin Olive Oil is made from the first cold pressing of the olives and contains no chemicals or solvents. Regular olive oil is a blend of cold-pressed and processed oils, which makes it lighter in flavor and color.
5. How should Extra Virgin Olive Oil be stored?
Extra Virgin Olive Oil should be stored in a cool, dark place, away from heat and light. It should also be kept in an airtight container to prevent oxidation, which can cause the oil to spoil.