We have always considered extra virgin olive oil a super food, for its rich nutritional properties and for the beneficial actions it carries out in the human body. Extra virgin olive oil is an integral part of Mediterranean dietconsidered healthy and beneficial throughout the world.
Let’s start by saying that, among the many olive-growing countries, Italy is the only one that can boast such an extensive and varied heritage of olives. Each region is characterized by different variations of fruit, some specifically for oil, others for the table, for a total of 395 species.
The main olive-producing regions are Tuscany, Calabria, Lazio and Puglia, but almost every region has a particular type of native olive.
The production of olive oil
Olive growing it requires great industriousness, often the lands where the olives are grown are particularly steep and rugged and the olives must be kept healthy until harvesting and then transferred to the mill and processed within 24 hours.
The very weight of the drupes piled up in fact causes dents in the fruit, with consequent attack of mold and the start of fermentation. For this reason it is important to transport the olives in well-ventilated baskets and in a very short time.
When the olives reach the company they are separated from the remaining leaves, then washed to eliminate residues and vegetal and mineral impurities. At this point the olives are ready for the pressing and malaxing processes, two operations that lead to obtaining the olive paste which will then be subjected to the actual pressing. These two steps have been repeated for centuries in an almost unchanged manner. The paste is subsequently subjected to slow grinding in kneading machines in order to break the water-oil emulsions by bringing together the drops of must.
Once the oily must has been separated, we proceed to the actual extraction phase, which leads to the definitive separation of the three components of the paste: the pomace, the vegetation water and the oil. At the end of these operations the oil is cloudy and opaque, in fact a rest period is necessary so that all the foreign substances settle on the bottom.
Before being bottled, samples must be analyzed in the laboratory to ensure their quality; each extra virgin oil is judged on the basis of two parameters, on the one hand the chemical-physical analyses, aimed at ascertaining the real composition of the fatty matter and its degree of acidity, on the other an examination which judges the oil for its characteristics visual, olfactory and tasteful. During its processing it does not undergo any chemical intervention, which is why olive oil is considered the noblest of vegetable fats.
The growing attention to the quality of nutrition in recent years has increased the need and demand for organic olive oil and whose production is transparent and verified.
What are the benefits of olive oil? Nutritional characteristics
This food is found in fifth food group, that is, it belongs to the seasoning fats and is obtained by pressing and then rubbing fresh olives. The goodness of the oil derives, first of all, from the quality of the olives, then from the cold processing and storage conditions. A good extra virgin olive oil is a real treasure, which the Italian people can exploit thanks to the abundant production that is done in the country.
But let’s get to the point: theolive oilwhich benefits does it return? Let’s see what the beneficial characteristics of this super food are, good, healthy and the basis of the Mediterranean diet
- Fatty acids – Extra virgin olive oil boasts a perfect ratio of essential fats Omega 3 and Omega 6, developing a very powerful anti-inflammatory effect and widespread action throughout the body. Omega 6 are, in fact, fatty acids that regulate good cholesterol and increase it, reducing the risk of strokes and heart attacks. At the same time, Omega 3 are fatty acids that work on the health of blood vessels and regulate heart rate. Extra virgin olive oil is therefore a great friend of blood pressure and the health of the entire cardiovascular system.
- Squalene – Lo squalene, an intermediate compound in cholesterol biosynthesis that is related to triglycerides. This substance regulates the process of absorption and elimination of cholesterol and works to effectively combat oxidation in the body.
- Carotenoids – I carotenoids, pigments that perform an antioxidant and protective function against chronic and degenerative diseases, such as tumors. Carotenoids also protect the skin and keep your eyesight strong and healthy. Extra virgin olive oil therefore presents i tocopherolspowerful antioxidants that boost the immune system and slow down the aging process.
- Phytosterols – These compounds they fight diseases related to blood circulation with their effect of reducing the absorption of cholesterol and which are absolutely useful to the human body, because it is not able to produce them on its own.
- Polyphenols – So here come the famous polyphenols, antioxidants that have been widely described for their beneficial qualities. These substances prevent heart failure, have anti-plaque and anti-bacterial effects, therefore they are precious substances to be included in the diet.
Is extra virgin olive oil a superfood?
Beyond the strong and beneficial actions that this oil brings to the body and the entire cardiovascular system, the functions of the oil extend to its nutritional intake, making it richer and more complete.
The oil helps, in fact, to maintain correct lipid rangestherefore of the fats found in the blood, and works on oxidation by effectively counteracting it ‘from within’.
That’s not all, because thanks to the many vitamins present in it, extra virgin olive oil brings health and beauty to the hair and skin. If taken with food, theextra virgin olive oil nourishes both i hair that the skin and keeps the lipid film soft and hydrated. It is no coincidence that this superfood is also used for massages and beauty treatments for the skin, nails and hair. The nourishing and silky power is, in fact, important and this ‘magical’ food allows the skin, nails and hair to strengthen in an absolutely natural way.
The liquid gold of the Mediterranean diet gains another string to its bow. A research conducted by Domenico Praticò’s team Temple University Of Philadelphia reveals all the beneficial potential ofextra virgin olive oil: protects memory and learning ability and reduces the formation of Alzheimer’s markers.
Extra virgin olive oil, how do you recognize quality extra virgin olive oil?
But how can we be sure that theextra virgin olive oil is really good? The goodness of the oil comes from the cultivation of the olive trees, from the stage of maturation and therefore from the harvest.
Much is due to processing of olives, which must be done with wise techniques that respect the delicate nature of these fruits. Here comes the bottling and conservation phase before consumption, then storage and transport. L’extra virgin olive oil It is very afraid of sunlight and also climatic changes. This is why, even at home, we must be careful to store it in a dark bottle and place it on a shelf that is not in direct contact with sunlight.
L’olive oil must submit a adequate price to be considered of good quality. Bottles of extra virgin olive oil on offer and/or which can be found at a cost of a few euros, they leave the time they find and may have been prepared with olives from other states. This choice lengthens the production chain and, consequently, makes theextra virgin olive oil most likely less qualitative.
Which olive oil is best? The rule is to choose an oil produced in Italy and of excellent quality, preferably organic. In this case we will spend a few euros more, but we will have the full security of being able to count on a high quality product, beneficial for health and excellent on the palate.
How to consume EVO oil
In fact, extra virgin olive oil deserves to be consumed raw, primarily to keep all its precious nutrients, fatty acids and antioxidant principles contained in it unchanged. Consuming it raw, in dishes such as salad, vegetables and even meat and fish allows you to enjoy an excellent vitamin intake and, at the same time, increases the flavor and consistency of foods, making each dish more delicious.
There Mediterranean diet advises us to consume raw and different types of food, to steam or pan-cook food quickly. The final touch therefore comes from extra virgin olive oil, which knows how to enhance every dish and define it, even the simplest one. But simplicity is precisely the strong point of this superfood, which is recommended for all ages as a seasoning base and also as a powerful supplement of vitamins and essential acids.
Extra virgin olive oil can therefore be used for body massages, to make hair and nail masks. Also in this case, the oil must be of excellent quality, because only in this way can we be sure of using a beneficial product that best performs its protective, nourishing and highly hydrating function.
How long can you keep olive oil?