Umbrianblog

Why should Extra Virgin Olive Oil be an essential ingredient
of a healthy diet?

Extra Virgin Olive oil (EVOO) is one of the pillar of the Mediterranean Diet.

Although we kwon that the health benefits of the Mediterranean Diet are not ascribed to one single ingredient, but to a synergistic action of many foods and behaviors, many studies have shown that Extra Virgin Olive oil plays a crucial role as a health enhancer and longevity promoter.

Umbria region is not characterized by a typical “Mediterranean” climate, considered as ideal for olives and thus olive oil production. Despite these climatic conditions, Umbria is considered one of the most important Italian region for high value olive oil production. Due to the temperature ranges in fall season (September-October), olives three are stimulated to synthetize and accumulate, phenolic compounds (polyphenols), with antioxidant action, that protect the oil from degradation in the cells of the pulp. 

The phenols are responsible for the nutritional and sensorial characterization of the oil.
A bitter and intense flavor, typical of Umbrian extra virgin olive oil, indicates the abundance in polyphenols, and so its potential health benefit. Extra Virgin Olive oil, extracted from olive fruits of Olea europea, is mechanically produced by crushing olives without the use of any chemical products (solvents) and under controlled temperatures (less than 86°F [30°C]). Olives are rich in monounsaturated fatty acid, carotenoids, vitamin E and phenolic compounds (oleuropein, oleocanthal, hydroxytyrosol and tyrosol) acting as antioxidants.

The above mentioned extra virgin olive oil production process is able to guarantee the quality of, the resulting oil, in terms of flavor and beneficial compounds (monounsaturated fatty acids and natural anti-oxidants).Why should Extra Virgin Olive Oil be an essential ingredient of a healthy diet?EVOO, and more in general, any other fat, provides 9 calories per grams (90-120 calories per tablespoon). These calories are mainly derived from oleic acid, the monounsaturated fatty acid (MUFA) which characterize the EVOO.We know that including food sources high in MUFA, such as extra virgin olive oil, in our diet may protect cells from oxidative damage that is a well-known risk factor for many non-communicable diseases (such as cardiovascular diseases, diabetes and cancer).

In addition, replacing saturated fats (for example animal fat, palm oil or coconut oil) with sources of MUFA can contribute further benefits to overall health such as lowering cholesterol.These health benefits go beyond MUFA. Indeed, bioactive compounds in EVOO, such as oleuropein, oleocanthal, hydroxytyrosol seems to be responsible for the anti-inflammatory and antioxidant benefits in olive oil.Cooking tipsThe exposure to light, air and heat, can be responsible for sensory and nutritional depletion of the oil.

In order to protect Extra Virgin Olive oil from quality depletion, follow this simply tips:
- Choose oil in dark glass bottles or ceramic bottle, since light degrades the quality of EVOO.
- Keep your EVOO in a dark cupboard to protect it from the degradative action of the light.
- Keep EVOO away from the stove, extra Virgin Olive oil must be stored at temperatures less than 20°C (68°F). Temperatures higher than these will affect the total quality of the oil.
- Buy only as much as you will use in about two-three months.


Daniele Nucci