Types of olive oil EXTRA VIRGIN: the most pure and healthy version as it is not made with heat or chemicals. Free fatty acid (oleic acid) content of less than 0.08 grams per 100 grams. – Essaylink

Types of olive oil
EXTRA VIRGIN: the most pure and healthy version as it is not made with heat or chemicals. Free fatty acid (oleic acid) content of less than 0.08 grams per 100 grams.

· Healthiest

· Has most green color

· Most aromatic and flavorful (fruity, pungent, earthy, astringent)

VIRGIN: similar to extra virgin but can have a few defects in aroma or flavor and has lower chemical standards. Free fatty acid content less than 2.0 grams per 100 grams.

REGULAR OLIVE OIL: does not meet virgin or extra virgin standards because of chemicals or defects. Mixed with just a little virgin oil to give it just enough flavor.

· Best for cooking with highest smoke point

· Most clear color and blandest flavor

These varieties can also be infused with ingredients such as…

· Garlic – Truffle

· Lemon – Hot Spices

· Onion – Rosemary

Olive oil has been approved by the FDA.

FDA’S WORD…

The Claim? Reduced risk of Coronary Heart Disease

Rules: Oil must be over 70% oleic acid (monounsaturated fat) per serving and substitute for saturated fats

REFERENCES

Berbert, A. A., Kondo, C. R. M., Almendra, C. L., Matsuo, T., & Dichi, I. (2005). Supplementation of fish oil and olive oil in patients with rheumatoid arthritis. Nutrition, 21(2), 131-136.

Kiritsakis, A., & Shahidi, F. (Eds.). (2017). Olives and Olive Oil as Functional Foods: Bioactivity, Chemistry and Processing. John Wiley & Sons.

Olive Oil and Olive-Pomace Oil Grades and Standards. (n.d.). Retrieved October 24, 2019, from https://www.ams.usda.gov/grades-standards/olive-oil-and-olive-pomace-oil-grades-and-standards.

Roselli, L., Clodoveo, M. L., Corbo, F., & De Gennaro, B. (2017). Are health claims a useful tool to segment the category of extra-virgin olive oil? Threats and opportunities for the Italian olive oil supply chain. Trends in Food Science & Technology, 68, 176-181.

Vossen, P. (2007). Olive oil: history, production, and characteristics of the world’s classic oils. HortScience, 42(5), 1093-1100.

Living a Healthful Life
with

Olive Oil

Katie Brunner

HOW TO INCORPORATE OLIVE OIL INTO DIETS?

Try to use Extra Virgin more often, but regular is okay when needing to fry. *Replace other fats with this!

Brands? Bertolli, Athenos, Gargiulo

How much to use?

1 tablespoon per serving,

2 tablespoons recommended daily

4 tablespoons for inflammation

Recipes/Meals to use with?

· Roasted veggies

· Dips for bread

· Dressings/vinaigrettes

· Cook with fish & meats

· Use in pastas

· Can be found in butters

· Frying eggs

*Mix it up and use flavored olive oils such as lemon when cooking fish!

Olive oil background
· Olive oil has been around for over 6,000 years, originating on the Mediterranean Coast!

· Olive oil is extracted from olives, which are harvested from trees.

OLIVE OIL NUTRIENTS
· Typical Serving Size: 1TBSP

· 1 TBSP = 120 calories

· Vitamins E & K

· Composed majorly of monounsaturated fats… the GOOD fat

· Antioxidants

WHAT ARE THE BENEFITS?

· Reduced Risk of Cardiovascular Disease & Cancer:

Oleic acid, antioxidants, and tocopherols (enhance antioxidant activity) all help do this. CVD can be decreased by 44% by consuming at least 24 grams olive oil daily!

· Protects Blood Lipids and Cells from Oxidative Stress:

This means a lower number of free radicals (these can be cancer causing) and a better balance of antioxidants!

· Anti-inflammatory:

The recommended dose for this is about 4 tablespoons. This is especially good for those with Rheumatoid Arthritis and can be even more effective when combined with fish oil

· Oleic Acid:

Oleic acid has a few more benefits such as…

Preventing lipid accumulation, (atherosclerosis).

Lower blood pressure.

Lower LDL (bad), Increase HDL (good).

Repairing damaged cells & tissues.

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The post Types of olive oil EXTRA VIRGIN: the most pure and healthy version as it is not made with heat or chemicals. Free fatty acid (oleic acid) content of less than 0.08 grams per 100 grams. appeared first on Versed Writers.