Olive Oil Is The Best Way To Healthy Diet

Olive Oil, a staple in the diet

Olive oil is a high-energy food and many beneficial health properties that should be present in our diet.

Nutritional Properties Of Olive Oil:

Olive oil is comprised mostly of lipid, which is a purely energy food which, like the other oils, provides 9 kcal per gram of product. Being a food of plant origin, it does not contain  cholesterol .

Olive oil is notable for its balanced ratio of fatty acids: unlike animal fats, most of the fatty acids present in olive oil are unsaturated . Most fatty acids of olive oil are present as triglycerides. 

Oleic acid (monounsaturated fatty acid) is the major fatty acid, olive oil being the main dietary source of this nutrient. Polyunsaturated fatty acids are a minority group in the olive oil.

The composition of fatty acids in the oil varies greatly depending on various aspects, including crop variety, the ripeness of the olives, the climatic conditions of the area of cultivation and even the salt composition of irrigation water. Therefore, the chemical composition of olive oils from different areas is not exactly the same . In addition, the oleic acid increases during ripening.

With respect to vitamins, the virgin olive oil contains vitamins A and E . By contrast,olive oil has vitamin A , as it is lost during the production process, but its vitamin E is almost the same as the virgin olive oil. 

Olive oil has antioxidant effect , since vitamin E have antioxidant ability, and also the presence of polyunsaturated fatty acids is reduced compared with the high content of oleic acid, having less tendency to oxidation.

• Properties of olive oil (per 100 gr. Of edible portion)
• Energy (kcal): 899,10
• Protein (g): 0.00
• Lipids (g) 99.90
• Saturated fat (g): 12.69
• monounsaturated fat (g): 62.73
• polyunsaturated fat (g): 10.08
• Cholesterol (mg): trace
• Carbohydrates (g): 0.00
• Vitamin A ( g ): trace
• Vitamin D ( g ): 0.00
• Vitamin E ( g ): 5.10

Effects of olive oil on the body:

Being a fatty food, its calorie content is high , so that people who follow a diet to lose weight should not abuse this product. There is a false belief that olive oil contains more calories than seed oils (such as sunflower). This is false, since the feeling of lightness and fluidity of sunflower oil only due to its chemical composition, not your calorie intake.

In fact, the Mediterranean diet with olive oil as the main source of fat, is considered the ideal model of feeding the world's population. You should try to increase consumption of monounsaturated fats such as olive oil, compared to saturated. Olive oil is considered the healthiest vegetable oil to the body. The beneficial effects of olive oil are due to the high content of monounsaturated fatty acids and sustencias high in antioxidants (vitamin E and polyphenols).

Cholesterol and cardiovascular disease:

Olive oil is a food that helps reduce cholesterol in the blood.Oleic acid in olive oil lowers LDL or bad cholesterol and increases HDL or good cholesterol , thereby reducing cardiovascular risk, provided that the saturated fat in the diet is reduced. Therefore, e l olive oil is considered a preventive food against myocardial infarction and in general, against cardiovascular diseases.  The regular consumption of olive oil also increases the resistance of LDL-cholesterol oxidation, thereby reducing the risk of atherosclerosis.

A diet rich in olive oil lowers the levels of clotting and increases the fibrinolytic capacity. This is important, since the formation of a thrombus or blood clot in an artery can cause obstruction and thus the occurrence of myocardial infarction or angina.

In addition, olive oil reduces blood pressure, as opposed to what happens with a diet high in animal fat or a low fat diet.

nervous system and brain:

Olive oil is also beneficial for the brain and nervous system, and thanks to the oleic acid is added to the myelin and nerve terminals, the connections are provided.

Digestive system:

Olive oil protects against ulcers, gastritis and gastric lesions, as it forms a layer in the stomach protecting the mucosa from the acidity of gastric secretions.

It also stimulates the intestinal transit, exerting slight laxative action, which helps relieve constipation.

bile ducts:

Olive oil helps improve the functioning of the pancreas and liver, as well as help prevent the formation of gallstones. Also favors the biliary action, which causes a mild gallbladder contraction improves bile secretion.

Diabetes:

Olive oil is the best to include in the diet of diabetics fat. The rich in olive oil, Mediterranean diet reduces blood glucose level and have a positive effect on HDL and LDL cholesterol and triglyceride levels. Monounsaturated fatty acids are well suited to control glucose levels in plasma in cases of diabetes noninsulin. In healthy people, a diet rich in olive oil promotes the metabolism of glucose.

Cancer:

Apparently, regular consumption of olive oil has a protective effect against some cancers, especially breast and stomach cancer.

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