Nowadays, many people are concerned about their health, so they are especially concerned about the types of oils they use for cooking. When you go to a supermarket, you must have seen a row of olive oil bottles. Looking at these bottles with names like "Extra Virgin", "Virgin", "Pure Olive Oil" and so on, you must have thought, "Which one is really the best?" So today we will talk about what Extra Virgin Olive Oil (EVOO) is that everyone is talking about, its health benefits and the things we need to know when using it.
What is this 'Extra Virgin' story?
Simply put, Extra Virgin Olive Oil (EVOO) is the freshest and least processed type of olive oil on the market. The process of pressing olives and extracting the oil does not use any chemicals or high heat. We call this method `` cold pressed``.
Think about it, olives naturally contain many valuable nutrients. Especially powerful antioxidants like `(polyphenols)`. If you use high heat when making oil, these valuable nutrients are destroyed. The name "Extra Virgin" comes from this way, without any heat, and the oil is made in a way that preserves its natural properties.
But one thing to keep in mind. EVOO is not very suitable for high-heat cooking, such as deep frying. This oil starts to smoke quickly and can become bitter when heated. Therefore, it is best used in salads, as a drizzle on a plate, or in dishes cooked over low heat.
How is Extra Virgin Olive Oil Nutritional?
Let's take a look at the nutritional value of just one tablespoon of Extra Virgin Olive Oil. However, these values may vary slightly depending on the brand you buy, the type of olive, and the time of production.
| Nutrient section | Amount contained in a tablespoon (15ml) ( ดี วประมาร) |
|---|---|
| Calories | About 126 |
| Fat | 14 grams |
| Protein | 0 grams |
| Carbohydrates | 0 grams |
| Fiber | 0 grams |
In addition to this, EVOO also contains a good amount of two valuable vitamins: vitamin E and vitamin K. One tablespoon provides about 13% of your daily vitamin E and about 9% of your vitamin K. These are very important for things like skin and blood clotting .
What are the real health benefits of this oil?
EVOO is not just any oil. Research has uncovered many health benefits of it for our bodies.
- Very good for heart health: You may have heard of the " Mediterranean diet ". It is said to be very good for the heart. A key component of this diet is Extra Virgin Olive Oil. The healthy fats (monounsaturated fatty acids) contained in it help reduce the level of bad cholesterol in the body. Also, this oil helps in reducing inflammation in the body and improving the functioning of blood vessels (vasodilation).
- May help reduce cancer risk: Research has shown that the antioxidants called ``polyphenols'' we talked about earlier have the ability to control the growth of cancer cells. There is good evidence that a diet rich in olive oil can help reduce the risk of cancers, especially breast cancer and cancers of the digestive system.
- Strengthens bones: Several studies have found that people who consume more olive oil have better bone density and a reduced risk of hip fractures.
- To protect against diabetes: A Mediterranean diet that includes olive oil has been found to provide some protection against the risk of developing Type 2 Diabetes.
- Brain function: Olive oil appears to help prevent mild cognitive impairment (MCI) that occurs with age. In one study, the group that consumed olive oil showed better mental function than the other groups after 6.5 years.
Are there any risks? What should we be aware of?
In general, consuming Extra Virgin Olive Oil in moderate amounts does not pose any major health risks.
There have been no reports of serious side effects from using expired, rancid oil. However, the taste of the food may be completely altered and may be off-putting.
The high calorie content is not considered a major risk either. Because consuming a little of this oil makes you feel full, frequent food cravings and hunger can be controlled.
However, there is one thing you should definitely be careful about. That is homemade infused olive oil. If you make your own olive oil at home by adding things like garlic, chili, and fresh herbs, there is a slight risk. These ingredients can contain bacterial spores that can cause a very serious condition called ``botulism.`` Therefore, homemade oils like this should be kept in the fridge and used up within a few days. If you develop any suspicious symptoms after consuming such a food, go to the Emergency Department (ETU) of a hospital immediately. If necessary, you can also call the National Poison Information Center at the Colombo National Hospital for advice.
Take-Home Message
- Extra Virgin Olive Oil (EVOO) is the least refined and most nutritious type of olive oil.
- This is ideal for salads, marinades, and low-heat cooking. For high-heat frying, use regular olive oil or another suitable oil.
- This is very beneficial for heart health, brain function, and may also help reduce the risk of diabetes and some types of cancer.
- Check the expiration date carefully when purchasing.
- If you have a medical condition (e.g., diabetes, high blood pressure), it is important to talk to your doctor before making any major changes to your diet.
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