Olive oil for health. Olive oil: benefits, harms, properties and contraindications

It is no secret that olive oil is a storehouse of health, which is confirmed by various scientific studies. And despite the fact that today the Internet is full of information about the benefits of olive oil, I still want to offer you the simplest, most affordable and quick recipes - tips for the beauty of the body and face (in Greece, since ancient times, women have used olive oil as a natural cosmetic means), for the liver, in dietetics, for dressing salads and dinners.

Composition of olive oil

Before taking olive oil (the benefits and harms of this product are described below), you need to know something about its composition. This is one of the few foods that is 100% digestible.

The chemical composition of olive oil is distinguished by the presence of:

• monounsaturated fatty acids useful for the body (linoleic, oleic, rachidic);

• flavonoid polyphenols that reduce the risk of heart disease;
• chlorophyll, pheophytin and carotenoids;
• vitamins (E, A, D, K).

The calorie content of olive oil is 884 kcal per 100 g of the product. A tablespoon contains 199 kcal.

Only first cold pressed oil is considered natural, useful and of high quality. To preserve the beneficial properties of this product, it should be used only during the first months after production and it should not be subjected to heat treatment, that is, stew, fry on it.

Many professional chefs around the world, of course, widely use it for frying food, it is more stable when frying, but all the useful properties of even 100% high-quality oil are lost. If we are talking about the benefits and harms of olive oil, then only fresh first cold-pressed oil for steamed vegetables and cold dishes has its inherent beneficial properties.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 g of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	898 kcal	1684 kcal	53.3%	5.9%	1685
Fats	99.8 g	60 g	166.3%	18.5%	60 g
Water	0.2 g	2400 g
vitamins
Vitamin E, alpha tocopherol, TE	12.1 mg	15 mg	80.7%	9%	15 g
Macronutrients
Phosphorus, Ph	2 mg	800 mg	0.3%		667 g
trace elements
Iron, Fe	0.4 mg	18 mg	2.2%	0.2%	18 g
Sterols (sterols)
beta sitosterol	100 mg	~
Fatty acid
Omega 6 fatty acids	12 g	4.7 to 16.8 g	100%	11.1%	12 g
Saturated fatty acids
Saturated fatty acids	15.75 g	max 18.7 g
16:0 Palmitic	12.9 g	~
18:0 Stearic	2.5 g	~
20:0 Arachinoic	0.85 g	~
Monounsaturated fatty acids	66.9 g	from 18.8 to 48.8 g	137.1%	15.3%	49 g
16:1 Palmitoleic	1.55 g	~
18:1 Oleic (omega-9)	64.9 g	~
20:1 Gadoleic (omega-9)	0.5 g	~
Polyunsaturated fatty acids	12.1 g	from 11.2 to 20.6 g	100%	11.1%	12 g
18:2 Linoleic	12 g	~

Energy value Olive oil is 898 kcal.

There are three main types of olive oil

1. Extra-virgin olive oil is the highest grade of oil that is obtained by cold pressing, the oil is obtained as a result of quick pressing. This oil is considered the most useful in which all useful substances are preserved. Olives are pressed for oil on the day of harvest. I always buy extra-virgin oil, the oil has a strong taste of olives, the taste is rich, the color of the oil is greenish, the oil smells of olives.
2. Fine virgin olive oil is a cold-pressed next day oil, meaning the olives for oil are pressed the next day. This oil has a good aroma and color.
3. Pomace is a secondary spin. Olive oil is practically odorless and tasteless, the oil is lighter than the olives themselves. In fact, this is the oil that is obtained from the cake after the first pressing, and then it is refined.

Olive oil. Medicinal properties

• Contains olive oil vitamin A, D, E, K, Omega-3, sodium, calcium, potassium.
• Olive oil contains antioxidants that prevent skin aging.
• Oleic acid, which is found in olive oil, lowers blood cholesterol levels. To lower cholesterol, olive oil is best consumed on an empty stomach.
• Olive oil is useful for liver and gallbladder diseases.
• It is useful to use olive oil on an empty stomach in diseases of the stomach. The oil perfectly heals stomach and duodenal ulcers. Improves the processes of digestion.
• The oil has immunostimulating properties.
• Olive oil rejuvenates and heals our body.
• And as a result of recent studies, scientists have proven that olive oil prevents the development of skin cancer. Therefore, after sunbathing, lubricate the skin with olive oil.
• The use of olive oil in food is the prevention of cardiovascular diseases, diabetes, obesity.
• The oil has a beneficial effect on our hair, making it shiny, silky, thick.
• Olive oil, when consumed regularly, protects the gastric mucosa from ulcers.
• Oil strengthens bone tissue.
• It is very useful to eat olive oil for pregnant women, due to the presence of vitamins, the oil has a beneficial effect on the formation of the nervous system and brain of the fetus.
• With the help of olive oil, you can also clean the gallbladder.

Olive oil is used in soap making, cooking, and cosmetics. Olive oil has long been considered a source of youth and beauty. It has a rejuvenating, anti-inflammatory, antiseptic, moisturizing effect on the skin. Olive oil contains vegetable fat, which is many times better than animal fats.

Olive oil can be used for sensitive and dry skin. It can be mixed with creams and masks.

Benefits of olive oil for women

If we talk about the female body, this product is valuable in modern gynecology. This is an excellent prevention of cancer, the benefits of this herbal component for patients at risk of breast cancer are especially obvious. The harm to health is minimal, but the therapeutic effect is noticeable immediately. The enormous benefits of olive oil for women are detailed below:

• smoothing the dermis from wrinkles;
• prevention of brittleness, hair loss;
• nutrition and hydration of dry skin type;
• increased lactation during breastfeeding;
• strengthening immunity during pregnancy;
• increasing the strength of nails;
• acceleration of metabolism.

Olive oil for constipation

Cold pressing provides a mild laxative effect in the digestive organs. If you use olive oil for constipation in moderation, any significant harm to the digestive system is completely eliminated. But the benefits for intestinal motility are colossal, since after the first dose the stool normalizes, discomfort and the most unpleasant sensations disappear.

Olive oil for gastritis

Wood oil is actively used for dangerous diseases of the stomach, prone to its chronic transformation, frequent relapses with acute pain attacks. Olive oil does not harm gastritis, but it envelops the affected mucosa, reduces the aggressive effect of certain foods, and normalizes the acidity of gastric juice.

Olive oil for pancreatitis

To cleanse the liver and facilitate the work of the pancreas, doctors at home recommend using olive oil - the benefits and harms depend on daily doses, the method of direct use. In general, this natural remedy is used to cleanse the liver, eliminate intoxication products from the systemic circulation. Olive oil in pancreatitis reduces the number of attacks, prolongs the period of remission.

Olive oil for hemorrhoids

To prevent the hemorrhoid from becoming inflamed, it is necessary to take Provence oil inside. The benefits of prevention are obvious, the harm is minimal. If inflammation prevails in the active phase, the patient is shown to use rectal suppositories with the participation of this plant component. Olive oil for hemorrhoids can be used internally and externally to enhance the desired therapeutic effect.

Olive oil for gallstones

With pathogenic stagnation of bile, as well as in the case of the formation of stones and sand, this natural product is useful. It has an anti-inflammatory and splitting effect, provides rapid movement and productive removal of such neoplasms in a natural way. Olive oil with stones in the gallbladder is the main or auxiliary medicine, is involved in the recipes for the preparation of healing fees. Apply carefully, otherwise blockage of the duct becomes harmful to health.

Fast and effective face and body care

Let's start with the head, or rather, with the hair: Apply a little olive oil to damp hair and wrap your head in a heated towel. After 20 minutes, remove the towel from your head and you will see that your hair has acquired the shine of healthy hair. Moreover, you will feel the difference in the structure of the hair.

Face: if you feel your skin is dry and tired, it is enough to make a light massage using a few drops of olive oil. The result will not slow down - literally immediately the skin of the face will look much younger, gain elasticity and freshness.

make-up removal: To remove make-up, even around the eyes, just apply a little oil on a cotton pad and clean your face.

Lips: olive oil quite calmly replaces liposan and helps to eliminate cracks on chapped and chapped lips.

Nails: there is no need to run to a beauty salon with the appearance of another hangnail. You can warm a little olive oil with lemon juice in a bowl at home and dip your “injured” fingers there. The skin on your fingers will instantly soften, allowing you to remove excess skin from your finger yourself.

Hands: forget about vaseline and even creams, which, as a rule, especially in winter, are practically ineffective, and lubricate your hands with a little olive oil at night, put on thin cotton gloves and go to bed peacefully. Your hands will always look nice and young: remember that it is the hands and neck that give out a woman's age.

Body: despite being busy, you still need to find time to relieve yourself of stress from the daily hustle and bustle by taking a relaxing bath. Don't forget to add a few tablespoons of olive oil to the water to help soften and moisturize your skin. For additional aroma, you can add a little essential oils - for example, lavender or jasmine.

Feet: so many of us suffer from hard soles on our feet and corns, despite the use of pumice, which, unfortunately, does not soften the skin as much as we would like it to. To do this, lubricate, gently rubbing, with a small amount of olive oil the most "rough" places and go to bed - in order to give time for healing.

- Olive oil has long been used in cosmetics as an ingredient in some beauty products, so pay attention to what you are purchasing before buying - products containing olive oil are the most effective.

- And one more thing: olive oil can also be used for shaving, after lightly lubricating the skin. This will not only facilitate the shaving process itself, but also help to avoid the effects of skin irritation.

Olive oil cream - a universal remedy for face and body

In ancient times, olive oil was used in all areas of life - from domestic life, religious rituals to sports and medicine. In addition, among the peoples of the Mediterranean, it was also used as a cosmetic product for basic skin and hair care.

Do not forget that the first cream was made by the ancient Greek physician Claudius Galen (Κλαύδιος Γαληνός, 129-199 AD) based on olive oil.

Cream recipe from Galena

1. Melt 30 grams of beeswax in a saucepan with a thick bottom (you can use natural wax candles). Separately, lightly heat 100 ml. olive oil, then pour in the wax and mix until smooth.
2. Heat up 30 ml. distilled water, then add it drop by drop to the mixture of oil and wax. Remove from heat and stir until mixture is smooth and without lumps. Add 3 drops of geranium or aloe essential oil and let the mixture cool.
3. Cream is ready!

How to choose olive oil

To be sure of the benefits of olive oil, you need to choose the right product. How to do it? So, let's get acquainted with a number of rules that will help you make the right choice:

1. Olive oil, like the rest, can be refined and unrefined. All useful substances are preserved only with minimal heat exposure. Thus, it is worth giving preference to unrefined oil.
2. In addition, one of three inscriptions can often be found on the packaging - virgin (natural), refined (refined) or pomace (oilcake). Buy the first option.
3. If the word mix is ​​written on the oil label, it means that it is produced by mixing different types of oils, which negatively affects its properties.
4. The beneficial properties of olive oil are preserved for five months, so you need to pay special attention to the date of manufacture of the product.
5. The lower the acidity of the oil, the milder it tastes. For the highest quality varieties of olive oil, this figure is only 0.8%.
6. The best olive oil is produced and bottled in the same region. You can find out the origin of the product by the designations IGP or DOP. IGP (Indicazione Geografica Protetta) means that the olives were pressed in one country, for example, Greece or Spain, and the oil was already packaged outside these regions. The abbreviation DOP (Denominazione d' Origine Protetta) indicates that the oil is produced and packaged within the same country.
7. You should not try to determine the quality of the oil by its color, this property is influenced by factors such as the variety of olives, their degree of maturity and the time of harvest.
8. The properties of olive oil are best preserved in glass containers.

What oil is best for frying?

Fried food is unhealthy - everyone knows about it. But if you really want to ... Here it is important to know about such a characteristic of oils as the smoke point. The higher the temperature at which the oil "smokes", the later the process of formation of carcinogens and toxins during frying begins, which means that it is less harmful.

After refining, this temperature of the oil rises, so it is recommended to fry in refined oil.

The liver can be protected with olive oil

Olive oil is able to restore the liver that has suffered from malnutrition and the destructive effect of alcohol.

Liver problems can be caused by malnutrition and poisoning with toxic substances, in particular alcohol. However, cold-pressed olive oil can prevent its destruction and help to restore it faster later. These are the results of a new study.

Experiments during the study were carried out on laboratory rats, in whose food herbicides and other toxic substances that destroy liver tissue were added. Those animals that received olive oil or extracts from it, after the experience, had a healthier liver and recovered faster than those who did not receive oil. And yet, scientists emphasize that olive oil should be cold-pressed (extra virgin should be written on the label).

Thus, disorders of the liver caused by too fatty foods, alcohol and toxic substances can be neutralized with natural olive oil, adding it to food, for example, in Greek salad or other vegetable salads. Many experts also advise taking a spoonful of olive oil on an empty stomach, but I believe that the benefits of olive oil on an empty stomach are questionable, as the fatty substance places a huge burden on the liver and can cause stones to move. Well, how will such a pebble stop in the wrong place (duct, for example), and the attack provoked as a result can be very expensive and will certainly end in a hospital bed.

So, 10 undeniable facts:

1. Olive oil: a unique composition

The main secret of olive oil in its unique composition is a real pantry of useful components that are absorbed by the human body by almost 100%.

Olive oil contains a large amount of antioxidants and vitamin E, which helps to absorb vitamins A, K. The result of such a natural "chain reaction" is a general rejuvenation of the body, an improvement in the condition of the skin, hair, and nails.

And not without reason in Greece, where olive oil is idolized, the life expectancy rate is one of the highest in the world.

2. Olive oil: benefits for the digestive system

Olive Oil: Benefits for the Digestive SystemOlive oil is very beneficial for the digestive system. It improves the activity of the stomach, intestines, pancreas and liver, promotes the healing of gastric and duodenal ulcers.

Olive oil has a choleretic and mild laxative effect. This is a rare and valuable property, because other vegetable oils do not have a choleretic effect.

A dessert spoon of olive oil on an empty stomach in three months helps to cure stomach ulcers and gastritis, while a spoonful of sunflower oil in such a situation can provoke hepatic colic and exacerbate gastrointestinal diseases.

3. Olive oil: prevention of cardiovascular disease and cancer

Olive Oil for the Heart Olive oil is a natural remedy for the prevention of cardiovascular diseases, especially heart attacks and strokes, as well as cancer. The secret is in the content of a record amount of Omega-3 monounsaturated fatty acids, which prevent atherosclerotic plaques from depositing on the walls of blood vessels and even destroy those that already exist.

Train yourself to take two tablespoons of olive oil a day (dress salad, add to soups, side dishes, marinades), and your heart will work like clockwork.

It is a known fact that the lowest mortality rate from cardiovascular diseases is in Greece, the world leader in the consumption of olive oil per capita.

In addition, scientists have found that the oleic acid contained in olive oil stimulates a gene that suppresses the activity of cancer cells. Accordingly, the risk of developing oncological diseases, in particular, breast cancer in women, is reduced.

4. Olive oil: Benefits for children

The benefits of olive oil for childrenOlive oil is especially beneficial for children and pregnant women, because. the fatty acids contained in it are involved in the formation of the fetal brain, its bone and nervous systems.

Olive oil also provides a gentle transfer of infants to adult food. The fact is that the fatty acids of extra-virgin olive oil are very similar to the fats that make up mother's milk: linoleic acid in both is about 8%. Olive oil should be added to cereals and pureed vegetable purees.

It is important to remember that the lack of linoleic acid in the body can cause a number of skin diseases.

5. Olive oil is perfect for frying

Olive oil is one of the best oils for frying. it retains its structure at high temperatures and does not burn.

According to research, extra virgin olive oil begins to burn at temperatures above 240 degrees and practically does not oxidize due to the low content of unsaturated fatty acids. Therefore, lovers of a healthy diet can safely use it to prepare all kinds of dishes - warm up, sauté, fry - and at the same time enjoy a pleasant natural aroma, without which it is impossible to imagine healthy Mediterranean cuisine.

Unlike olive oil, our favorite sunflower and corn oils have one significant drawback - they are extremely susceptible to oxidation, especially when heated and left exposed to air. As a result, we get carcinogenic products that are detrimental to the mucosa of the gastrointestinal tract.

6. Olive oil in cosmetology

Olive oil in cosmetologySince ancient times, olive oil has been widely used in cosmetology. To preserve and maintain beauty and youth, the women of Ancient Greece regularly used masks based on olive oil.

Today, cosmetics based on extra virgin olive oil are very popular. It is a part of various creams, masks, shampoos, soaps.

Olive oil is ideal for skin because:

- well absorbed, does not clog pores, which is important for skin breathing, good complexion;

- does not cause allergic reactions;

– prevents the penetration of air pollution into the skin;

- due to the content of antioxidants and vitamin E, it prevents premature aging of the body and has a rejuvenating effect;

– has a disinfecting and wound-healing effect, which helps to solve the problems of dry, inflamed and dehydrated skin;

- actively affects the fat metabolism in the body, which is effective in the fight against cellulite and skin stretch marks;

- eliminates brittle and split ends, gives vital shine to hair, prevents dandruff and hair loss;

- relieves pain, including after sports training. Since ancient times, Greek athletes have rubbed their bodies with olive oil after sports.

7. Unrefined olive oil

The process of purification (refining) of vegetable oil consists of three main stages: neutralization, bleaching, deodorization. The result is a product without a pronounced taste, color and smell.

Having opened a bottle of olive oil and not feeling the pronounced natural aroma of olives, think about the quality of the purchased oil.

Unfortunately, inexpensive olive oils from our supermarket shelves are often a mixture of refined and unrefined oils.

Therefore, when choosing olive oil, it is important to remember that high-quality oil cannot be cheap. One of the reasons for this is the time it takes to harvest the olives. They are harvested in winter and usually by hand. One tree produces about 8 kg of olives, and 5 kg of olives are needed to produce 1 liter of oil.

8. What is the best olive oil?

What is the best olive oil? The best olive oil is extra virgin olive oil. This is unrefined olive oil, which has not been subjected to any heat treatment and therefore has retained a maximum of useful substances.

Basically, before bottling, the oil is filtered, but unfiltered oil is valued higher.

The main indicator of the quality of olive oil is its acidity. The level of acidity is determined by the content of oleic acid in 100 g of the product. The lower the natural acidity of unrefined olive oil, the higher its quality.

High-quality oil (Extra Virgin) should have an acidity of no more than 0.8%.

Oil with an acidity of less than 0.5% in the Mediterranean is considered to be medicinal.

Quality olive oil is marked with the P.D.O. The quality of olive oil is also affected by its grade. The best oil is considered to be with a special marking P.D.O. (mark of protected origin), which is made from olives grown in a certain area. The entire production process of this oil is carried out at the place of collection of raw materials. This oil has a unique bouquet and aroma.

Organic Olive Oil from GreeceOil labeled "Bio" or "Organic" means that the olives have been harvested from plantations with that label. This means that you receive an organic product that meets strict system requirements, which include the elimination of the use of chemical fertilizers and pesticides, growth regulators and genetic engineering methods.

9. Olive oil: the best producers

The world leaders in the production of olive oil are Spain, Italy, Greece and Tunisia. Moreover, this fact is interesting: Spanish production volumes are three times higher than Greek ones, but at the same time, Extra Virgin oil they have is only a fifth of the total production. Greece, with smaller volumes, produces more than 80% of the first cold-pressed oil (Extra Virgin) and offers the best price-quality ratio.

Olive Oil CritOlives are known to have settled Greece over 5,000 years ago. There they found a favorable ecological niche. In Crete and in the mountainous part of Greece, olives have been growing wild for decades, reproducing naturally on the roots of dead trees. Breaking through the rocks, their roots go deep into the ground, nourishing the fruits with valuable substances.

Oil from other countries is often inferior in quality to Greek oil. The point, as a rule, is that raw materials are collected throughout the region from specially planted olives, which are watered abundantly. Naturally, the concentration of active substances in olives grown in this way decreases, the taste weakens. And in order for the oil to meet the specified quality standards, manufacturers add the necessary amount of Greek olive oil to it.

10. Olive oil: taste, color, aroma

Olive oil tasting The individuality of an oil is determined by numerous factors.

Professionals say that for a good harvest of olives, five components are needed: sun, stone, dryness, silence and solitude.

Indeed, the nature of the soil and climatic conditions are very important for olives. Depending on their characteristics, the color, taste and aroma of the oil may vary.

To determine the organoleptic characteristics of the oil, conduct a small tasting. Take a sip and hold it in your mouth. Pay attention to the color and bouquet, to the fruity taste, piquancy, slight bitterness, enveloping texture and highlight imperfections, such as rancidity, mustiness, woody taste.

Are you still wondering: “Which oil is the best?”. Remember that there are more than 700 varieties of olives growing in different parts of the world from America to Australia, but Greek oil is still a little "stronger", with a stronger flavor.

And in conclusion, let's give one more unique and especially important fact for us, the inhabitants of a northern country with a small number of sunny days.

Olive oil fatty acid molecules are very large, and the larger the molecule, the more carbohydrate atoms in it and the more heat it gives. Therefore, olive oil provides the largest influx of energy, which is especially necessary for the normal functioning of all organs and systems, and above all, in order to cope with stress and stay in a good mood!

Olive oil contraindications

With such a rich component composition, like olive oil, any product will have both positive and negative effects on the body.

The "gift of the gods" has disadvantages:

• High calorie content (a tablespoon of the product contains 120 kcal). Therefore, it is not recommended to completely replace sunflower oil with olive oil, it is better to use it in doses.
• Choleretic action. For people suffering from cholecystitis and gallstones, it is contraindicated to consume oil on an empty stomach and, in general, it is desirable to reduce its presence in the diet to a minimum.
• The risk of obesity and hepatosis of the liver if consumption is exceeded. Excessive presence of vegetable fat in the menu has a noticeable burden on the digestive system, but olive oil especially “stresses” it. Therefore, nutritionists advise consuming no more than 2 tbsp. product daily.

There is an opinion that for Russians the magical properties of olive oil are irrelevant due to the fact that the olive does not grow in our area, it is a product alien to the body of our fellow countrymen.

Studies have shown that the most beneficial is the use of unrefined olive oil, along with vegetable fats traditional for Russia - sunflower and flax.

Therefore, there is no point in abandoning “folk” oils in favor of overseas ones, but you should not neglect its properties either.

Since ancient times, olive oil has been in price, as it was widely used both in medicine and in cosmetology, and was directly involved even in trade and market relations. Even Hippocrates noted its unique properties, and since then there has been no doubt about its relevance and irreplaceability.

Everyone knows that black fruits are better known as olives, and green as olives. The names are different, but their habitat is the same - just the color of the berries depends entirely on the degree of ripening. Note that black olives are fully ripe fruits. So, the collection of olives falls on
late autumn, but a fresh berry plucked from a tree has an unpleasant taste and is unsuitable for use, and an exotic delicacy that falls on the festive table is treated with a special alkaline solution and only then pleases the lover with its refined taste.

The black olive contains up to 75% fat, so the oil is obtained mainly from already ripened fruits. The oil after the initial natural (cold) pressing is considered the best, since it retains all the beneficial properties and healing microelements. What are the benefits of olive oil?

Health benefits of olive oil

One small olive contains a complex of useful elements and vitamins. These are sugar, fats, vitamins B and C, as well as carotene and pectins. The fats predominant in olives are similar to breast milk fats, and therefore are easily absorbed by the body. Useful properties of olive oil in the body are invaluable because they normalize cholesterol levels and prevent the development of cancer cells and atherosclerosis. But that's not all: olives strengthen the immune system, bones and nervous system, and also contribute to the rapid scarring of wounds and resist the natural aging process.

It can be seen that olive oil is on free sale, but the prices for this product are very contradictory. What is it connected with? The answer is simple: the less useful it is for the body, the cheaper it costs, and this is no wonder. Extra virgin olive oil is distinguished (the most expensive), pasteurized (at 800C), refined and ordinary. The method of direct extraction in Spain produces, for example, Ideal olive oil, without the addition of preservatives and impurities

Each of these types has its own purpose. Pasteurized oil is used for dressing cold dishes and salads, while refined oil is used for frying, because it has a rich aroma, and the “mix” mark characterizes only the addition of olive oil.

Real olive oil is freely stored at room temperature, and the resulting white precipitate at the bottom of the container is the best proof health benefits of olive oil.

Which olive oil is best

Olive oil has long been called "liquid gold", because its benefits to the human body are invaluable. This product, rich in vitamins and unsaturated fats, is used in medicine, cosmetologists and dietetics. Thanks to olive oil, you can maintain health and youth for many years, as the inhabitants of the Mediterranean do, who daily consume olives and oil from them.

The benefits and harms of olive oil for the body

Due to its rich composition, quality olive oil can bring enormous benefits to human health. It is not only about enriching cells with useful substances, but also about preventing many diseases. Regular consumption and subsequent benefits of olive oil for the body have a positive effect on all organs and systems. Let's consider in more detail:
Digestive system. The oil envelops the gastrointestinal mucosa, contributing to the healing of microcracks. Daily use of olive oil on an empty stomach can cure gastritis and stomach ulcers within 3-4 months. It also reduces appetite and speeds up metabolism, which prevents constipation. Olives and oil from them normalize acidity, have an anti-inflammatory effect, which improves the condition of the gastrointestinal tract;
Liver. Slags and free radicals accumulate in it, contributing to premature aging, death and decomposition of cells inside the body. The benefits of olive oil for the liver is that it speeds up the process of cleansing it;
The cardiovascular system. Monounsaturated fatty acids destroy existing atherosclerotic plaques in the vessels and prevent the appearance of new ones. In addition, olive oil affects the vessels themselves, making them stronger and more elastic. Its use is the prevention of heart attacks and strokes, as the level of cholesterol deposited on the walls of blood vessels decreases;
A sufficient amount of olive oil in the diet leads to the normalization of blood pressure;
Sexual system. Enrichment of the body with vitamins and other useful components of olive oil contributes to the establishment of the menstrual cycle. It is not uncommon that the addition of olive oil to the diet has led to a long-awaited conception, eliminating the issue of a couple's possible infertility;
The benefit to bone tissue is the prevention of calcium loss. Many dentists recommend rinsing your mouth with olive oil to help prevent cavities and tartar. It also has a beneficial effect on muscle, cartilage tissue, strengthening them and maintaining tone;
The use of olive oil inside also brings benefits to restore vision, improve coordination;
The main positive property of olive oil is its ability to significantly reduce the risk of cancer. The components contained in it, in particular oleic acid and antioxidants, contribute to the removal of toxins from the body that provoke cell mutation and the formation of malignant neoplasms;
The benefits of olive oil for pregnant women are undeniable, as its rich composition helps in the formation of the bone and nervous systems of the fetus, its brain. Also, olives and oil from them should be in the diet of a breastfeeding woman so that the child receives the maximum amount of nutrients from her milk. It is worth noting that when transferring a baby to regular food, it is also worth using olive oil - it is easily digested and saturates the small body with vitamins;
Olive oil for the body benefits by preventing skin diseases, many of which are caused by insufficient intake of linoleic acid. In addition, it is able to restore youth to the epidermis, saturating the cells with minerals and vitamins, moisturizing them. Olive oil is able to eliminate dryness and sagging skin when consumed regularly and as an ingredient in home cosmetics. It is used for burns and wounds for their speedy healing;
Olive oil boosts immunity due to its rich vitamin complex.
With such an extensive list of health benefits, olive oil can be an undesirable item in the diet. There are contraindications for its use: diseases of the gallbladder and individual intolerance. Olive oil promotes the excretion of bile, and with cholecystitis this can cause a health complication. Also, it should not be used as a basis for fried dishes, since during heat treatment it loses most of its properties and no longer provides the expected benefits to the body, in particular, it loads the gastrointestinal tract instead of facilitating its work.

It is not recommended to abuse olive oil and those who want to lose weight. 100g of this product contains 890 kcal, respectively, the daily norm of an adult, which is 30-40g, will supplement your diet with another 267-356 kcal. If your daily menu consists of at least 60% fresh vegetables and fruits, then this amount of oil is acceptable for a properly eating person. To get the most benefit, olive oil should be consumed in the morning and fresh (do not use it for cooking cooked meals).

Benefits of olive oil on an empty stomach

Drinking olive oil on an empty stomach is a benefit for the whole body, because in the morning it absorbs all the substances that enter into itself as quickly and fully as possible. Thanks to this, metabolism is immediately accelerated, the process of cleansing the liver and nourishing cells with vitamins and minerals begins. But most importantly, olive oil quickly saturates the body and reduces appetite, which contributes to weight loss. It also slows down the conversion of lipids into body fat.

It is better to start using olive oil on an empty stomach with a teaspoon, increasing this portion to a tablespoon. Regarding the question of whether it is worth drinking it, you need to consult an experienced nutritionist. Some people drink it with water, adding lemon juice to it, others do not eat or drink anything for about an hour. In any case, the benefits of olive oil for weight loss are expressed not only in decreasing weight, but also in the normalization of metabolism.

Benefits of olive oil for face

Extra virgin olive oil, the benefits of which are described above, is often used in homemade beauty recipes and professional skin care products. To explain its relevance in cosmetology, you need to know how it affects the cells of the epidermis:
Olive oil cleanses the skin - vitamin D exfoliates dead cells, making it smooth;
Vitamin A moisturizes the epidermis and makes it elastic;
Vitamin E nourishes the skin, acts as an antioxidant and promotes cell regeneration and wrinkle smoothing;
Iron normalizes blood circulation, due to which each cell is saturated with oxygen;
Olive oil has anti-inflammatory, antiseptic and wound healing properties;
It does not cause allergies;
Soothes the skin after prolonged exposure to sunlight;
It is well absorbed, retains moisture in the cells and protects the pores from dust and other contaminants.
Unrefined olive oil brings benefits if it is used before swimming in the sea, relaxing on the beach, working at high or low temperatures. Fatty acids coat the skin and protect it from harmful environmental influences. It is worth considering several options for using olive oil for different types of facial skin:
They can replace makeup remover. The oil needs to be slightly warmed up in a water bath, moisten a cotton pad in it and cleanse the skin;
Olive oil is also great as a substitute for cream. You can not wash it off at night, and if you apply it in the morning, then it is enough to remove the remnants with a napkin or wash with cool water;
Applying olive oil to the skin around the eyes will get rid of wrinkles in this area;
If your skin is dry or sometimes undergoes peeling, then it is enough to lubricate problem areas with olive oil to make it smooth and silky. You can also use the following mask: 1 egg yolk mixed with 1 tbsp. a spoonful of oil. An alternative to the yolk can be half a tbsp. tablespoons of fatty cottage cheese. If the skin begins to age, then a teaspoon of honey should be added to the mask;
Normal skin can be pleased with a mask of white clay (0.5 tablespoons) and olive oil (1 tablespoon). This mixture will not only cleanse the pores, but also nourish the cells well;
For oily skin, olive oil is also suitable, only you need to mix it with low-fat fermented milk products;
Facial masks made from an equal amount of vegetable, fruit or berry pulp and olive oil are good for the face. For dry skin, it is better to use banana, melon, persimmon, apricot, blackcurrant or lingonberry. From vegetables, zucchini, sweet peppers, cucumber, potatoes, carrots are suitable. Oily skin type will be pleased with citrus fruits, kiwi, apples, raspberries, mountain ash, red currants and grapes.
Extra virgin olive oil brings maximum benefit to the skin, as it is a quality product enriched with all valuable components. Using it for cosmetic purposes will give you a young and radiant face.

Benefits of olive oil for skin

When using olive oil on the skin of the body, it has the same effect as on the face: it nourishes, softens, tightens, improves the secretion of glands and the removal of harmful substances. If you use refined olive oil, there will be less benefit, since the concentration of valuable substances in it is not the same as in the product after the first pressing. Consider the options for using body butter:
It can be added to the bath or lubricated the skin after a shower - this will make it soft and supple;
Wraps will help eliminate cellulite. The following recipe is simple and effective: mix 1 cup of hot water and 1 cup of sea salt, add the same amount of olive oil. When the mixture becomes an acceptable temperature, apply it to problem areas, wrap them with cling film and wrap yourself in a blanket for half an hour. This mixture is washed off with warm water without soap. Salt will remove excess fluid, and oil will nourish the cells with useful substances. Do not forget that before any wrapping, you need to warm up and clean the skin well;
Olive oil will help make stretch marks as invisible as possible. To do this, the skin needs to be warmed up under a hot shower, after which the oil is intensively rubbed into it. The use of a massage glove at the end of the procedure will increase the effect. Repeating this process regularly will make the striae so inconspicuous that you yourself will begin to look for them;
Lubrication of the body with oil after prolonged exposure to the sun reduces the risk of skin cancer;
For elastic breasts, a mask of eggs, cottage cheese and olive oil is used, combined into a mixture of thick consistency. You need to keep it for 20 minutes, then take a 10-minute contrast shower, ending with cold water;
Olive oil hand baths will make your skin soft and your nails strong. If you add sea salt to the oil, you get a foot scrub that will remove dead particles and relax your feet.

All these recipes will allow you to make your skin soft, silky and supple. With regular use of olive oil for the body, you will always look much younger than your age.

Benefits of olive oil for hair

Due to the rich content of vitamins, olive oil is also good for hair. It can be used in its natural form - without mixing with anything, as it in itself will accelerate hair growth, moisturize the scalp and make the hair soft and shiny. Over time, the hair will be easier to comb and stop splitting.

Comb your hair well before using olive oil. Start applying the oil to the scalp and massage it for 15 minutes, then distribute it through the hair, paying special attention to the tips. The mask should be kept under a plastic cap and a warm towel for 40 minutes. To wash off the olive oil, it is enough to rinse your hair well with shampoo twice. Using this mask every week, you will soon appreciate its result. After 8 procedures, you should take a break or change the oil so that the hair does not get used.

Olive mask result:
Dandruff disappears, as the oil has an antibacterial and antifungal effect;
Hair becomes smooth, obedient, grows quickly and falls out less;
The ends stop splitting;
Hair stops getting electrified.

How to choose olive oil

Olive oil is beneficial for the stomach, heart and the whole body only if it is chosen correctly. In order not to spend money on a low-quality product, remember what you should pay attention to when studying the label:
Virgin - natural, refined - refined, pomace - cake. Of course, natural oil is more useful than any other. The inscription Extra Virgin means that this is a product of the first cold pressing - the best in quality;
The word "mix" means that two types of oil are mixed in the container, for example, 80% natural and 20% purified. Conscientious manufacturers indicate the percentage in the composition of the product;
The taste of the oil is affected by its acidity - a good indicator if it is not higher than 0.8%;
It is better to buy olive oil sold in glass containers;
The highest quality oil is produced in Greece, Italy, Spain and Tunisia;
Pay attention to the expiration date - the optimal period is several months.
To preserve the beneficial substances of the oil, it is important how you store it. Keep it away from light in a cool and dry place. You should not put it in the refrigerator or a cupboard with fragrant spices - if you close the bottle poorly, it will absorb all the smells.
The benefits of olive oil for men in strengthening health, blood vessels, heart, muscles. For women, this is the extension of reproductive age, youth and beauty, in addition to general health improvement. The use of olive oil by children strengthens their immunity, creates the right gastronomic habits and develops a healthy body.

Good olive oil (called Provence) is made from selected olives grown under the Mediterranean sun and has a rich taste and aroma. It is obtained by cold pressing - this is the same technology that was used several millennia ago.

The only difference is that now modern machines and mechanisms are used for this. The product obtained in this way is rich in useful substances. This product can be recommended to everyone. We will learn all about the benefits and healing and healing properties of olive oil for men and women, how to take it, about contraindications and potential harm to the body.

Useful properties for the body

Among the useful substances contained in the Provencal product, the most valuable are:

Regular use of this product has a positive effect on:

• For the cardiovascular system: monounsaturated fatty acids reduce the level of "bad" in the blood, while increasing the amount of "good" cholesterol. Cholesterol plaques in the vessels begin to dissolve, and the likelihood of developing many decreases.
• On the organs of the digestive system: the substances contained in Provence have an anti-inflammatory effect on the stomach and intestines (suppress the vital activity of the main pathogen - the bacteria Helicobacter Pilori) and reduce the intensity of inflammation in non-specific ulcer.
• On the skin: her condition is improving, and wound healing is faster.

In addition, regular use of this product leads to slowing down the aging process, strengthening bones, improving the functioning of the immune and nervous systems.

Women will be interested in masks that improve the condition of the skin and hair. For men, regular consumption of this product in food will help maintain good potency due to improved blood circulation.

How to use

There are two ways to eat this product:

• fry on it;
• consume cold.

Frying on a Provencal product, as many do, is not worth it. When heated to high temperature most of the useful properties will be lost, carcinogens are formed. This is what happens in your pan when it sizzles and smokes.

With strong heating, carcinogens are formed in all oils, including sunflower, which housewives usually pour into a frying pan.

There are many different ways to consume it cold:

• dress them with salads;
• add to garnishes;
• make sauces;
• prepare dishes that do not require high heat to cook - there are many such recipes, among them there are even delicious, healthy low-calorie desserts with fruits.

You can choose one or more from the proposed list for yourself instead of frying on it, turning a healthy product into a harmful one.

Contraindications

Product very high-calorie, so you need to comply with the measure. For those who want to lose weight, it is recommended to eat no more than one tablespoon per day. In order not to harm the body, nutritionists advise taking olive oil inside on an empty stomach, and then not eating for half an hour - only then will it be useful. Extra pounds will go faster.

Weight gain is the only problem caused by this product. Otherwise, there are no contraindications - if you follow the measure, there will be no harm. For those who do not have problems with being overweight, you can use 2-3 tablespoons every day.

Find out from the video whether it is useful to drink oil on an empty stomach:

Other uses

In addition to eating, this product has other uses. Masks based on it are popular. Why is olive oil good for women's hair and skin?

For hair

In the simplest version, you just need to apply Provence oil to your hair, before applying it, heat for three minutes in a water bath - the effect will be more noticeable. After applying, wrap your hair in polyethylene, leave for an hour.

Such masks were used in ancient Greece. They improve the condition of the hair and moisturize it, give it shine and volume. For even more impressive results, you can add egg yolk, lemon juice, pepper tincture or henna to the mask.

For facial skin

Easy option- heat it in a water bath until warm, but not hot, and apply on the face, and after 15-20 minutes, remove with a napkin. For greater effect, you can add egg yolk, honey or lemon juice.

Such masks moisturize, soften and nourish the skin, slow down the aging process and prevent wrinkles. After these procedures, the face acquires an even and beautiful color.

How to choose and store

Choose from the store first cold pressed oil. It contains the most useful and nutritious substances. Such a product is labeled extra virgin.

Used as packaging:

• metal cans: some of them are made of metal, which oxidizes over time, and this kills useful substances. Most often, small cans are made from such material.
• Glass bottles: the best container is a dark glass bottle. In it, the product is protected from sunlight, retains its beneficial properties longer.

The best Provence is made in Greece, Italy and Spain, where it is a national product. These countries have a rich history of olive cultivation, production of oil from their fruits and its use in food.

Greece, Spain and Italy have very strict quality control. But a good product is produced from olives in some other countries of the Mediterranean region - for example, in Tunisia and Morocco.

You can store Provencal oil in the refrigerator or in a cabinet in the kitchen.. Many prefer the first option, but keeping it in the refrigerator is not necessary. It is perfectly stored at temperatures from 5 to 25 ° C, retaining useful properties until the expiration date.

Keep in mind - when cooled below seven degrees, it can thicken to such an extent that it stops pouring out of the bottle. Then it will have to be kept warm until it warms up. When stored in the refrigerator, the oil becomes cloudy, a precipitate forms in it.. But the useful properties are not diminished at all.

The shelf life for good olive oil is one year from the production date.

For a long time mankind has been using olive oil in cooking, medicine and cosmetology. Its beneficial properties were discovered by the ancient Greeks. Olive oil is called "liquid gold". What is its use? How to choose and what types of olive oils are there?

Benefits of olive oil

Olive oil has many health benefits. It has a preventive effect in cardiovascular and oncological diseases:

• fights with "bad" cholesterol in the blood;
• protects against atherosclerosis;
• normalizes blood pressure;
• is a natural immunostimulant;
• reduces the risk of formation of cancer cells in the body.

It also has a good effect on the work of the stomach, intestines, biliary system:

• improves the functioning of the intestines, stomach, liver;
• heals ulcers in the stomach and duodenum;
• helps with hemorrhoids;
• copes with constipation;
• has a choleretic effect.

Olive oil is used in cosmetology:

• has a rejuvenating effect, as it contains vitamin E;
• it is included in masks and other care products for the face, body and hair;
• has a healing effect on wounds, cuts and ulcers.

Varieties of olive oil and their uses

The physical and chemical composition of the finished product, the content of useful elements in it depends on the method of pressing the raw materials. In accordance with this indicator, olive oil is divided into categories in European legislation:

• natural olive oil (Extra Virgen and Virgen, Spanish);
• olive oil (Aceite de Oliva, Spanish);
• extra virgin olive oil (Romas or Aceite de orujo de oliva, Spanish).

Extra Virgin (Cold Pressed Unrefined)

Extra Virgin - the most valuable and expensive grade of oil. This is practically freshly squeezed olive juice, bottled. The technological process - from the place of cultivation and collection to sorting and pressing - is regulated and controlled.

In producing countries, the quality of olive oil is checked by a commission consisting of expert tasters. This procedure is legally fixed and mandatory. Each of the ten members of the commission must assign the title of Extra Virgin to the sample. Only in this case, manufacturers have the right to sell oil under that name. If at least one member of the commission “rejected” the product, then the manufacturer is fined and the oil is sent for revision.

This type of oil contains the greatest amount of useful substances. Its taste is rich, but with bitterness. The more bitter the oil, the fresher it is. It is recommended to use it without heat treatment:

1. For dressing salads and cold dishes.
2. in dietary nutrition. For people prone to cardiovascular diseases, olive oil is an indispensable tool in the fight against "bad" cholesterol. Used in diets for diseases of the gastrointestinal tract and biliary system.
3. To feed a child. From the age of six months, babies are introduced to complementary foods with extra virgin olive oil. The first dose is 2 drops, and by one year it is brought to a teaspoon. The fatty acids of this olive oil combine almost like in breast milk. Helps kids with constipation.

Virgin (unrefined cold pressed)

This oil is also a natural product, but the quality of the olives from which it is made is lower. Low quality standards are applied to it. The taste of Virgin oil is not as refined as that of extra natural. Cosmetologists advise adding it to masks for the face, hair and nails. When using Virgin oil in cooking, it is not recommended to heat it in order to preserve its beneficial properties.

Refined cold pressed

This type of olive oil is obtained by mixing refined cold-pressed olive oil with unrefined extra natural (Extra Virgin) in the proportion of 85%/15%. It also has excellent properties, but the rich taste and smell of olive oil is absent, there is no characteristic bitterness. Suitable for heat treatment, during frying it does not form carcinogens.

Extra virgin olive oil

This oil is obtained from the pomace of olives left after the first pressing. In the manufacturing process, organic solvents are used and raw materials are exposed to high temperatures. Oil retains a set of vitamins and minerals, but in smaller quantities. It is ideal for deep frying food.

Product exporting countries

Which country produces the best olive oil? The dispute has been going on for centuries. In every country there are worthy producers offering healthy and tasty oil.

The lion's share of olive oil is produced in Europe. Spain ranks first in terms of volume, Italy ranks second, and Greece ranks third. Olive oil is also made in Turkey, Tunisia and Syria, Morocco, Portugal, the USA and France. The volume of oil produced by these countries is a small proportion of the total mass. Therefore, the main dispute about the quality, taste and benefits of "liquid gold" flares up between Spain, Italy and Greece. Each country "cheers" for its product and considers it the best. Are there any differences in the tastes and beneficial properties of olive oil from these countries?

Quality product from Spain

In Spain, the production process of "liquid gold" is well-established and automated to perfection. This fact helps the country to come out on top in terms of product procurement. The taste of olive oil from Spain is closest to the natural taste of olives. He is harsh and bitter.

Real olive oil from Italy

In Italy, there are many enterprises for the preparation of olive oil. There are more than 400 varieties of olive in Italy. Rich bouquets of taste are created from such a variety. Great competition in the market within the country only stimulates the improvement of the created olive oils.

What does Italian olive oil taste like? Italians like to season olive oil with spices and spices such as garlic, chili peppers or rosemary. The taste of the oil from this becomes a little spicy. Olive oil from Italy is distinguished by its mild taste, sweetish and barely perceptible herbal smell.

What oil is made in Greece

It was in Greece that the production of olive oil began in ancient times. The Greeks fill their domestic market more, not striving for superiority in exports. Ancient traditions are honored here, they are passed on from generation to generation, they are sensitive to the production of butter. This process is the least automated. The taste of the oil is rich and bright, it contains aromas of fruits and honey notes.

Greece has a suitable climate for growing olive trees. Thousands of Greek families, using homemade conservative methods, extract the largest volume of extra virgin olive oil (80% of the world's volume).

If we talk about the benefits of olive oil, then there is a special law for producing countries that sets out quality criteria. Therefore, the name Extra Virgin already gives a guarantee that this oil is the best, regardless of which country it comes from.

How to choose the right olive oil on store shelves

When buying olive oil, you need to clearly understand what it is for? If you plan to fill them with salads and cold dishes, use them as complementary foods, for medicinal or dietary purposes, in cosmetology, then choose an oil labeled Virgin or Extra Virgin.

If you want to use oil for frying, choose an olive oil labeled Aceite de Oliva. You can also cook in a deep fryer with oil labeled "Romase" or Aceite de orujo de oliva.

Many take advantage of the ignorance of buyers and sell plain refined olive oil at the price of extra virgin olive oil. Therefore, you need to look not only at the price, but also study the information on the packaging.

About cost

1. Extra virgin olive oil has the highest cost, since only the highest quality raw materials are used to produce it. Only 250 ml of oil comes out of one kilogram of olives. High quality requirements make this product more expensive.
2. There is also a difference in the cost of extra natural oils. Oils labeled DOP/IGP/PDO or labeled "biological" (BIO) are significantly more expensive than Extra Virgin oils without such labeling.
   • BIO marking guarantees that chemicals and genetically modified organisms were not used in the production of oil;
   • DOP (PDO) - a guarantee that the oil was produced in a specific area listed in a special register, the entire process from cultivation to packaging is carried out in one place;
   • IPG - a label indicating that the oil was produced in a certain area included in the agricultural register (one or more stages of production are regulated, which also has a positive effect on the quality of the oil).
3. The difference in cost depends on the type of spin used in production. Extra virgin olive oil will always cost many times more than second (hot) pressed olive oil.
4. Unrefined olive oil will always be more expensive than refined olive oil.

How to buy a good product in a store

Regardless of which type of olive oil you choose, keep the following points in mind:

1. Olive oil is not produced in Russia, so buy the product only in its original packaging. It is not safe to purchase such oil for bottling in our country.
2. Packaging must be glass (dark glass) or tin.
3. The type of olive oil, the exporting country must be indicated on the package.
4. The DOP/IGP/PDO markings or the organic designation (BIO) is a guarantee of the quality of the extra natural olive oil. Such markings are often faked, in order not to make a mistake in choosing, ask the stores for a special certificate of origin.
5. The acidity of the oil is always written on the packaging: the figure should be no more than 3.3%, if the oil is extra natural, then no more than 1%.
6. Pay attention to the date of production, the shelf life after opening. Usually, oil in unopened containers is stored for up to 18 months. From the moment of opening - a month, provided that the bottle is tightly closed and stands in a dark place where the sun's rays do not fall.

If there is an opportunity to try Extra Virgin oil, then its features are as follows.

Olive oil helps spice up salads and other dishes, but it's also good for our health. Due to its composition, extra virgin olive oil can reduce the risk of cardiovascular disease, slow down the metabolic process and the development of diabetes, help treat cancer, improve osteoporosis and rejuvenate the skin. Read more about the health benefits of olive oil in this article.

Attention! The studies described in the article in their experiments used only extra virgin olive oil(EVOO, top quality), which contains the entire list of useful substances. Such an oil is very rare to find in stores, and its choice requires the special knowledge listed in this article.

The article is based on the findings of 86 scientific studies

Authors are cited in the article:

• Department of Nutritional Sciences, University of Vienna, Austria
• Department of Preventive Medicine and Public Health, University of Navarra, Spain
• Department of Medicine, Albany College of Medicine, USA
• Department of Pathology, Londrina State University, Brazil
• Food Biotechnology Department, Instituto de la Grasa (CSIC), Spain
• Department of Health Sciences, EMGO Institute, VU Amsterdam, The Netherlands
• and other authors.

Please note that the numbers in brackets (1 , 2 , 3 , etc.) are clickable links to peer-reviewed scientific studies. You can follow these links and read the original source of information for the article.

What is olive oil

Olive oil is a vegetable oil obtained from olives (the fruit of the Olea europaea, family Olive), traditional trees of the Mediterranean. The oil is produced by grinding and pressing whole olives. The resulting oil is widely used in cooking for salad dressings, and is also used in cosmetics, pharmaceuticals, soap production and as fuel for oil lamps. Olives and olive oil is one of the 3 main food plant components of Mediterranean cuisine (). The other two components are wheat and grapes.

OLIVE GARDEN

Olive trees have grown around the Mediterranean since the 8th millennium BC. e. Today Spain is the largest producer of olive oil followed by Italy and Greece. However, per capita consumption of olive oil is highest in Greece, followed by Spain, Italy and Morocco. Butter consumption in South Asia, North America and Northern Europe is much less, but is steadily increasing every year.

DIFFERENT OLIVES

Where is olive oil produced

Today, the olive tree is grown all over the world. Olive trees are native to dry subtropical climates, but also thrive in extreme environmental conditions such as drought and high temperatures. Although the olive tree requires rich soil, it can adapt to a wide range of different soil types. The map above shows the climate range where the olive tree is grown today.

OLIVE AND OIL PRODUCTION REGIONS

More than 1 billion olive trees grow in 20 countries around the world. Over 15 million acres of olives are planted around the world, but 90% of these orchards border the Mediterranean. The annual olive harvest is almost 10 million tons. More than 1 million tons are processed as olives for canning, while the rest is the largest part pressed to produce olive oil.

Spain is the world's largest exporter of canned olives. Most of its exports are Spanish-style green stuffed olives.

PRODUCTION SCHEME OF THE FIRST COLD PRESSED OLIVE OIL

The composition of olive oil depends on the variety, growing height, harvest time and the extraction process into oil. Mostly olive oil is composed of (up to 83%), with smaller amounts of other fatty acids including linoleic acid (up to 21%) and palmitic acid (up to 20%). In addition to various fatty acids, olive oil, especially extra virgin olive oil, contains various polyphenols, which are of great medical interest due to their medicinal properties.

CONTENT OF USEFUL AND HARMFUL FATTY ACIDS IN DIFFERENT OILS

Olive oil Extra Virgin (EVOO) is the highest grade of oil obtained by cold mechanical pressing, without the use of solvents or other chemicals. This oil contains e more than 0.8% free acidity, and it is believed that has a healing effect, have an excellent taste with some fruitiness. This olive oil accounts for less than 10% of all oil produced in many countries. However, in the Mediterranean countries, such oil makes up a significant share: Greece - 80%, Italy - 65%, Spain - 50%.

Standard olive oil is an oil of lower quality compared to the first extraction, has free acidity up to 1.5%, and is considered a product with good taste, but no medicinal effect.

Refined olive oil is a virgin oil that has been refined using charcoal and other chemical and physical filters that do not change the structure of the product. In him free acidity, expressed in oleic acid, is not more than 0.3 grams per 100 grams ( 0,3% ).

acidity of olive oil

Free acidity is an important parameter that determines the quality of olive oil and is determined as a percentage of free fatty acids in 100 grams of butter( is the main fatty acid present in olive oil).

According to European Commission regulations, extra virgin olive oil must have a free acidity of less than 0.8%. Standard olive oil has an acidity of 0.8% to 2%, while olive oil for oil lamps (low quality that is not edible) has a free acidity higher than 2%. The increase in free acidity is due to free fatty acids released from triglycerides.

QUALIFICATION SCHEME FOR PRIMARY AND REFINED OLIVE OIL

Free acidity cannot be determined by taste or color., for this there is a special technique and devices that are used in production.

Although the low values ​​of free acidity (less than 0.8%), which can sometimes be seen on the labels of olive oil bottles, indicate the high quality of this oil, but by this parameter alone impossible to say that the oil is really first cold pressed.

What are the Health Benefits of Olive Oil?

Olive oil contains many different substances, but only two groups of them are of health value. The first element includes, which in olive oil occupies approximately 66-83% of the volume of the total oil. The second group includes various polyphenols, which in the olives themselves are contained in the amount of 97-400 ppm (or 0.04% of the total volume of the fruit), and in olive oil their content fluctuates around 120 ppm (or 0.012% of the oil volume).

Oleic acid and its beneficial properties

According to many scientific studies, the main beneficial properties of oleic acid are as follows::

• Lowers the level ()
• Protects against the development of heart disease ()
• Reduces()
• Raise()
• Alert development()
• Reduces inflammation ()
• Normalizes the functioning of the immune system ()
• Helps in healing ()
• Reduces chronic pain ()
• Helps maintain brain function during aging ()
• Slow down ()
• Prevents the development of cancer, especially lung cancer ()

You can learn more about oleic acid and its beneficial properties.

Olive oil polyphenols

A key feature of the naturally occurring polyphenols in olive oil is their remarkable antioxidant capabilities. This ability to reduce oxidative stress is associated with many beneficial properties of plant polyphenols through modulation of the oxidative pathway (), through direct action on enzymes, proteins, receptors and several types of signaling pathways (), as well as through interference with epigenetic modifications of chromatin.

Different types of olive oil show different concentrations of polyphenols ranging from 2.7mg/kg of olive oil to 366mg/kg. Research results have shown that there is a linear increase in high-density lipoprotein () in human blood, depending on the amount of polyphenols contained in olive oil. But low density lipoproteins () also decrease depending on the amount of polyphenols in the oil. ()

The scientists came to the conclusion that polyphenols are the same(or even more) important for heart health than the monounsaturated fats in olive oil. Extra virgin olive oil contains the highest amount of polyphenols.

CONTENT OF POLYPHENOLS IN DIFFERENT OLIVE TREE VARIETIES ()

The main polyphenol in olive oil is oleuropein (Oleuropein). This substance is found in green olives and in the leaves of the olive tree.

Known Properties of Oleuropein and Other Olive Oil Polyphenols (Animal and Cellular Studies):

• Cell-suppressing anti-cancer capabilities (in vitro and in animals): cancer liver, breast cancer, mesothelioma, pancreatic cancer, prostate cancer ()
• Reducing oxidative stress in blood vessels and reducing the risk of developing cardiovascular disease ()
• Reducing developmental risks and helping treatment - obesity, metabolic syndrome And type 2 diabetes ()
• Reducing the risk of developing and reducing the activity of amyloid diseases of the brain ( Alzheimer's disease) ()
• Various epigenetic effects leading to protection against: stroke, brain damage in old age, breast cancer, colon cancer, increased blood glucose levels, general inflammation, LDL oxidation ()

Useful properties of olive oil

Olive oil is rich in healthy monounsaturated fats

An average quality olive oil is about 14% saturated fat and 11% polyunsaturated fat, such as Omega 6 And Omega 3 fatty acids. ()

But the predominant fatty acid in olive oil, as mentioned earlier, is oleic acid, which makes up from 66 to 83% of the volume of the oil.

Research shows that oleic acid reduces inflammation and may even have beneficial effects on genes, associated with the development of cancer. ( , , , )

Monounsaturated fats are also fairly heat tolerant, making olive oil suitable for cooking, but only not for frying food, when olive oil is transformed into aggressive products that have a carcinogenic effect.

Olive oil contains many antioxidants

In addition to useful fatty acids, this oil contains a small amount of vitamin E and. In addition, olive oil also contains many strong antioxidants. These antioxidants are biologically active and may reduce your risk of chronic disease. ( , )

They are also able to fight inflammation and protect cholesterol from oxidation in the blood - two main benefits that help reduce the risk of cardiovascular disease. ( , )

Olive oil has an anti-inflammatory effect

Chronic inflammation is considered the leading force in the development of diseases such as cancer, heart diseases, metabolic syndrome, type 2 diabetes, Alzheimer's disease, arthritis and even obesity.

Olive oil can reduce overall inflammation, which is one of the main reasons for the health benefits of this oil.

The main anti-inflammatory effect is exerted by polyphenols. Key among them is oleocanthal, which has been shown experimentally to act similarly ibuprofen(drug), anti-inflammatory drug. ()

Some scientists have calculated that the amount of oleocanthal in 3-4 tablespoons(50 ml) olive oil has the same effect as 10% of the adult dose of ibuprofen.() Therefore, these scientists suggested that long-term consumption of small amounts of olive oil may be responsible for the low risk of cardiovascular disease and Alzheimer's disease in people who practice olive oil.

OLEOCANTHAL ANTI-INFLAMMATORY SCHEME (www.semanticscholar.org)

Oleocanthal is an activator of TRPA1, an ion channel that is activated by ibuprofen. Oleocanthal has been found to be responsible for the burning sensation in the mouth when consuming extra virgin olive oil.

Other studies also show that oleic acid in olive oil can lower levels of important inflammatory markers like . ( , )

Another study also showed that olive oil's antioxidants can suppress some of the genes and proteins that control inflammation. ()

Olive oil reduces the risk of cancer and helps in its treatment

One of the main phenols in olive oil is hydroxytyrosol ( Hydroxytyrosol),has antitumor activity due to the properties of an antioxidant, the ability to inhibit cell growth and stimulate cell death. The effect of hydroxytyrosol on thyroid cancer cells led to their programmed cell death. (P2)

Prolonged and sufficient consumption of extra virgin olive oil may be a protective factor against breast cancer. (P3) An olive oil diet may affect the risk of breast cancer in a variety of ways. (R5)

Another polyphenol, oleuropein, may cause programmed cell death in breast cancer. colon cancer And thyroid cancer. (P4)

The antioxidants in olive oil may reduce oxidative damage due to free radicals, which are thought to be a leading risk factor for cancer. ( , ) Many other in vitro cell studies show that compounds in olive oil can fight cancer cells. ( , )

However, more research is needed, especially clinical studies, to determine exactly whether olive oil actually reduces cancer risk.

Olive oil reduces the risk of diabetes

In a study involving 11 overweight diabetic patients, olive oil was added to their diet, which significantly lowered their fasting blood sugar levels. Daily consumption of this oil may also improve metabolic parameters in patients with overweight and type 2 diabetes. (R7)

Elderly people who were at risk of losing their sight due to diabetes were switched to a diet containing olive oil. As a result of this experiment, they reduced risk of vision loss compared to those who did not increase the amount of olive oil in their diet. (R8)

Several studies link olive oil to its beneficial effects on blood sugar levels and improvement. ( , )

A randomized clinical trial in 418 healthy people confirmed the protective effect of olive oil before the development of type 2 diabetes. () In this study, switching to a Mediterranean diet rich in olive oil reduced the risk of diabetes by more than 40%.

Olive oil reduces the risk of cardiovascular disease

In a study, 165 patients at high risk for cardiovascular disease switched to an olive oil diet. As a result, these patients showed lowering blood pressure, total cholesterol, LDL-cholesterol and triglycerides. ()

Olive oil-fortified tomato sauce has a greater impact on heart disease risk factors than regular tomato sauce alone. (P10)

In a study in nonsmoking women, olive oil reduced blood nitric oxide (nitric oxide) as well as levels of endothelin, a lipid that constricts blood vessels. This explains the effect of olive oil to reduce blood pressure in women with. (P12)

Olive oil levels up. It also reduces oxidative lipid damage, reduces inflammation, and improves tissue function. (S13)

Heart disease is the most common cause of death in the world. Observational studies conducted several decades ago showed that heart disease is less common in Mediterranean countries. () This led to extensive research and it was found that it significantly reduces the risk of heart disease. ( , )

PYRAMID OF THE MEDITERRANEAN DIET

While reducing inflammation, olive oil also protects bad LDL cholesterol from oxidizing, improves the health of blood vessel walls, and may help prevent excessive blood clotting. ( , , , , , )

Interestingly, it has been shown in many studies to be one of the strongest risk-reducing factors for cardiovascular disease and premature death. In one study, adding olive oil to the diet reduced the need for drugs to treat hypertension by 48%. ( , , )

Olive oil helps with metabolic syndrome

Women who eat a diet high in olive oil have a reduced risk of metabolic syndrome and heart disease. (P15)

combination of olive and fish oil demonstrates a synergistic effect on lipid metabolism and oxidative stress in patients. (P16) In addition, it can cause the reversibility of these negative health conditions. (P17)

Olive oil reduces the impact of Alzheimer's disease

Mice that had memory loss added olive oil to their diet for 8 weeks. Their memory improved and there was a significant reaction in the cerebral cortex, which was explained by the formation of new cells in the brain. Regular consumption of olive oil May prevent or delay Alzheimer's disease. (R18)

Alzheimer's disease is characterized by the accumulation of β-amyloid (Aß) and Tau proteins in the brain. In mice, olive oil leads to the regulation of Aß enzymes that help prevent Alzheimer's disease. (P19)

In another study in mice, it was shown that substances in olive oil can help remove plaques from β-amyloid and Tau proteins. ()

Olive Oil Eases Osteoporosis

Adding olive oil to your diet can help reduce bone loss in rats that have been spayed and feigned menopause. (P20)

In addition, this oil increased the formation of osteoblasts - bone cells, which may be a treatment for. (P21)

RECOMMENDED FOOD PYRAMID FOR OSTEOPOROSIS ()

Another study demonstrated the positive effects of olive oil with additional vitamins - D3, K1 and B6. Scientists have recommended using this fortified oil in the diet of menopausal women to maintain bone health and reduce oxidative stress. ()

Olive oil reduces symptoms of depression

The depressed patients were fed a diet that included olive oil and their condition was assessed throughout the duration of the experiment. As a result, the majority of patients showed a reduction in depression levels. (P23)

Another study showed that olive oil is the one food that is inversely associated with the risk of depression and is directly associated with improvement in depression symptoms.(P24)

Olive Oil Helps Heal Wounds and Ulcers

The scientists treated mice (which had ulcers) with either water or olive oil. Oil helped to heal these ulcers and contributed to the improvement of the skin condition. ()

To determine the healing effect of olive oil on wounds in the buccal mucosa of rats, linear incisions and circular wound models were created. The use of the oil had a healing effect on both types of incisions and excisions, and also helped to reduce inflammation. ()

Olive oil shows synergy with sea ​​buckthorn oil in the healing of wounds and burns, helping to increase the healing rate and protect against bacterial infection. ()

Olive oil has antibacterial properties

Olive oil contains many beneficial substances that can inhibit or kill harmful bacteria. () One of them - Helicobacter pylori, a bacterium that lives in the stomach and can cause stomach ulcers and stomach cancer.

Test-tube studies have shown that olive oil fights 8 strains of this bacterium, three of which are antibiotic resistant. ()

Human studies have suggested that 30 ml of olive oil (2 tablespoons) taken daily can help clear the infection completely. Helicobacter pylori in 10-40% of people within only 2 weeks. ()

Olive oil may help treat rheumatoid arthritis

Olive oil is especially useful in combination with fish oil, a source of anti-inflammatory . In one study, olive oil and fish oil significantly improved hand strength, joint pain, and morning stiffness in patients with rheumatoid arthritis. ()

Olive oil reduces the risk of stroke

A stroke is caused by an interruption in blood flow to the brain, either due to the formation of a blood clot in a vessel or due to bleeding. In developed countries, stroke is the second most common cause of death, following heart disease. ()

A large review of studies with a total participation of more than 841,000 people showed that olive oil is the only source of monounsaturated fats associated with a reduced risk of stroke and cardiovascular disease. ()

In another study of more than 140,000 people in total, those who consumed olive oil had a much lower risk of stroke compared to people who did not add olive oil to their diet. ()

How to choose the healthiest olive oil

Independent researchers, including the University of California at Davis (USA), have found that 75 – 80% bottles of "olive oil" sold in the US are actually fake, rancid, has in its composition chemicals for insect control, as well as various solvents used in the production of filtered oil.

Why is extra virgin olive oil 75-80% fake?

Counterfeit, low-quality olive oils flooded supermarkets and restaurants in Europe, the US and other countries, including Russia.

Who is behind this scam? Believe it or not, this is a huge number of legal producers of olive oil. Fake olive oil sales skyrocketed when the European mafia, especially in Italy, realized that fake olive oil was more profitable than illegal drugs.

And such counterfeiting has become such a massive and ubiquitous phenomenon that now it is very difficult to stop it, because the counterfeiting of olive oil gives the mafia even higher profits than smuggling cocaine.

Fake Extra Virgin(EVOO), at worst (and illegal) diluted with cheap soybean or seed oil, or mixed with lower quality olive oil that is chemically refined.

Forbes magazine warns: “Here’s the hard truth: the olive oil you bought for your health…. it's most likely a fake." That is why, especially in the case of olive oil, if you care about your health, you need to know where your food comes from.

Tips to help you buy real olive oil

Look on the bottle label for the harvest date or bottling date of the oil.

Olive oil secret than fresh it will, the greater the beneficial effect. you will be able to get health benefits. Forget about the date “use by..” or “use by..”. Look specifically for the date of harvest on the label, or bottling. Be suspicious of bottles that do not include this information. Many manufacturers do not publish such information. Unlike wine, olive oil does not improve with age.

Harvest time for green olives that will make the healthiest olive oil Extra Virgin(EVOO) - autumn, from September to October. Therefore, if the date of harvest or bottling in the autumn months is indicated on the bottle of oil, then this oil is the freshest.

Buy only Extra Virgin

Always buy olive oil that is certified Extra Virgin. Terms like “ pure oil" or " light oil“ indicate that this oil does not meet international Extra Virgin standards and has been chemically refined to mask its defects.

Also, ignore terms like “ cold pressed oil a" or " virgin oil“. They are completely meaningless in today's lexicon of olive oil production.

Find the name of the olive variety and the name of the producer

The name of the olive tree variety on the label is a good sign. Small olive oil producers around the world take pride in products that bear their name or business name. Some producers will list the varieties of olives from which the oil was created - Arbequina, Picual, Frantoio, Hojiblanca and others.

Good manufacturers indicate the abbreviation on the label PDO(Protected designation of origin), which should guarantee the entire process from cultivation and production of oil was in one area. For the quality of the oil, soil, moisture, and the presence of minerals are very important. Today, however, the designation PDO is not decisive for the quality of the oil, as olive varieties harvested in other regions are often used during production. So don't pay too much attention to the POD sign on the label.

Be sure to find the website of the oil manufacturer and read about it, paying attention to the culture of production, participation in exhibitions, associations and the healing effects of this oil.

BOTTLES WITH OLIVE OIL, DIFFERENT IN THE DEGREE OF DARKNESS. THE DARKEST IS THE BEST CHOICE

The oil must be in a bottle with a very dark glass.

Buy olive oil only in very dark glass bottles. Clear glass bottles may be aesthetically pleasing, but they do not protect oils from natural or artificial light. The fact is that oxygen in the bottle, which got there during bottling, leads to a strong oxidation of the oil, and prolonged exposure to light accelerates this oxidation process and degrades the quality of the oil. At home, store olive oil only in a cool, dark place away from the stove.

Find the country of olive and oil production

Look for the country of origin on the label. Spain, Italy and Greece may be the world's largest producers, but high quality olive oils are also produced in Chile, Australia, USA, Argentina, South Africa, New Zealand and even Croatia.

You can increase the freshness of olive oil in your kitchen by alternating your purchases between countries in the Northern and Southern hemispheres of the Earth.

In September, for example, oils from the Southern Hemisphere are the freshest in the world. In October-January, the freshest oils will be from the Northern Hemisphere (Europe).

Feel the bitterness of olive oil

Olive oil creates a sharp scratchy throat or can even cause a cough. This reaction is normal when the oil is fresh and polyphenol levels(natural antioxidants) high. If you do not experience some burning and bitterness, then it is likely that your oil is old, rancid, or just fake.

Look for quality awards on the label

Winners of international olive oil competitions will almost always feature these awards on their labels. The gold and silver medals are especially prestigious as they signify that the oil producers have been chosen by trained gourmets and professionals.

If you see Extra Virgin oil from Australia or Chile, buy it

Australia and Chile have the most stringent standards and highly developed testing systems in olive oil production, and neither country blends fresh oil with a previous harvest.

The information on this site has not been evaluated by any medical organization. We do not seek to diagnose and treat any disease. The information on the site is provided for educational purposes only. You should consult your physician before acting on information from this site, especially if you are pregnant, breastfeeding, taking medication, or have any medical condition.