Olive oil is increasingly present in our homes and becoming a staple ingredient in meals. It's widely discussed in magazines, on television, and online. Dietitians and nutritionists recommend its consumption. Why? In this article, we'll introduce you to this product, its properties, and uses.
Olive trees are grown predominantly in the Mediterranean region of Europe – primarily in Spain, Italy, and Greece, but also in Portugal and France. The term "olive oil" encompasses several types of olive oil. Depending on the type, its uses may vary. On local grocery store shelves, we most often find extra virgin olive oil and pomace oil. In addition to these, we also distinguish refined olive oil, crude pomace oil, refined pomace oil, and blends of refined and extra virgin olive oil.
Olive oil vs our health
Extra virgin olive oil, of course, has the richest composition and boasts many health-promoting properties. What benefits are we talking about?
Primarily, it's about the content of monounsaturated fatty acids, which have a beneficial effect on our circulatory system, reducing the risk of many diseases, such as coronary heart disease and atherosclerosis. Additionally, olive oil contains polyunsaturated fatty acids from the omega-6 and omega-3 family. These acids possess a number of beneficial properties. When supplied in appropriate proportions, they have a beneficial effect on blood pressure, exhibit anticoagulant properties, and have a beneficial effect on the circulatory system, while simultaneously reducing the risk of many diseases. Furthermore, olive oil is characterized by its natural antioxidant content, which protects our bodies from the effects of free radicals. Their accumulation in the body can, for example, accelerate cell aging, but this phenomenon can also lead to the development of numerous diseases and cancers.
Features exploited to the maximum
Extra virgin olive oil, being unrefined, should be consumed cold to retain its properties. It's perfect as a salad dressing or as an ingredient in a delicious dressing, such as a vinaigrette or pesto. You can easily drizzle it over your dishes or use it to prepare vegetable smoothies. Adding a few drops of olive oil to such a drink will also increase the absorption of fat-soluble vitamins.
If we want to be faithful to olive oil and also use it for frying, we should use its refined form, i.e., pomace oil. This oil no longer possesses the above-mentioned beneficial properties, but unlike extra virgin olive oil, it is suitable for frying.
When choosing olive oil from the store shelf, read the label carefully, not just based on the price, but also on the product's ingredients. It's also important to remember that simply introducing healthy fat like extra virgin olive oil into your diet won't significantly improve your health if you neglect healthy eating habits and physical activity. Only a balance of several components—a healthy diet, proper mental hygiene, and physical activity—will positively impact your overall health.
Beata and Patrycja – creators of the blog Z Pamiętnika Dietetyka (Dietetics' Diary) , authors of a book about healthy eating, and sisters in private. They are a harmonious duo, despite their different worldviews. Beata, a dietitian by profession, loves to set high goals for herself, which is why she turned to dietary catering as a career, wanting to take care not only of her own health but also of all Warsaw residents. Patrycja, on the other hand, has a journalism degree and loves cooking and documenting her adventures in the kitchen. She works on the artistic side of the blog daily, and as she herself admits, nothing is impossible for her. She always strives for her goal, even though it's often uphill.
