Anyone coming from the Mediterranean region of the world would tell
you about the health benefits, as well as the wonderful flavor, of a
good dose of olive oil on salads, pasta, fish and almost anything else.
Fortunately, it is available throughout the year to satisfy taste buds
and promote good health.
What's New and Beneficial about Extra Virgin Olive Oil
- The quality of olive oil production—especially the stage of
pressing—really does make a difference when it comes to health benefits.
Recent studies have compared the anti-inflammatory benefits of extra
virgin olive oil (EVOO) obtained from the first pressing of the oil to
the anti-inflammatory benefits of virgin olive oils (non-EVOO) obtained
from later pressings. What researchers found was an ability of EVOO to
lower inflammatory markers in the blood when non-EVOOs were unable to do
so. (Study measurements included blood levels of thromboxane A2, or
TXA2, and leukotriene B2, or LBT2.) This ability of extra virgin olive
oil to help protect against unwanted inflammation is not surprising,
since EVOO is known to contain stronger concentrations of phytonutrients
(especially polyphenols) that have well-known anti-inflammatory
properties.
- Mediterranean Diet studies have long associated olive oil
intake with decreased risk of heart disease. However, a recent group of
studies has provided us with a fascinating explanation of olive oil's
cardioprotective effect. One of the key polyphenols in olive
oil—hydroxytyrosol (HT)—helps protect the cells that line our blood
vessels from being damaged by overly reactive oxygen molecules. HT helps
protect the blood vessel cells by triggering changes at a genetic
level. The genetic changes triggered by HT help the blood vessel cells
to enhance their antioxidant defense system. In other words, olive oil
supports our blood vessels not only by providing antioxidants like like
vitamin E and beta-carotene. Olive oil also provides our blood vessels
with unique molecules like HT that actually work at a genetic level to
help the cellular walls of the blood vessels remain strong.
- Olive oil has long been recognized for its unusual fat content.
This plant oil is one of the few widely used culinary oils that
contains about 75% of its fat in the form of oleic acid (a
monounsaturated, omega-9 fatty acid). In terms of monounsaturated fat,
the closest common culinary oil to olive is canola oil, with about 60%
of its fat coming in monounsaturated form. By contrast, the fat in
soybean oil in only 50-55% monounsaturated; in corn oil, it's about 60%;
in sunflower oil, about 20%; and in safflower oil, only 15%. When diets
low in monounsaturated fat are altered to increase the monounsaturated
fat content (by replacing other oils with olive oil), research study
participants tend to experience a significant decrease in their total
blood cholesterol, LDL cholesterol, and LDL:HDL ratio. Recent research
studies have taken these heart-healthy effects of olive oil one step
further. Olive oil's monounsaturated fat content (specifically, its high
level of oleic acid) has now been determined to be a mechanism linking
olive oil intake to decreased blood pressure. Researchers believe that
the plentiful amount of oleic acid in olive oil gets absorbed into the
body, finds its way into cell membranes, changes signaling patterns at a
cell membrane level (specifically, altering G-protein associated
cascades) and thereby lowers blood pressure. To our knowledge, this is
the first time that the monounsaturated fat content of olive oil has
been linked not only to cholesterol reduction, but also to reduction of
blood pressure.
- Cancer prevention has been one of the most active areas of
olive oil research, and the jury is no longer out on the health benefits
of olive oil with respect to cancer. Twenty-five studies on olive oil
intake and cancer risk—including most of the large-scale human studies
conducted up through the year 2010—have recently been analyzed by a team
of researchers at the Mario Negri Institute for Pharmacological
Research Institute in Milan, Italy. Firmly established by this research
team were the risk-reducing effects of olive oil intake with respect to
cancers of the breast, respiratory tract, upper digestive tract and, to a
lesser extent, lower digestive tract (colorectal cancers). These
anti-cancer benefits of olive oil became most evident when the diets of
routine olive oil users were compared with the diets of individuals who
seldom used olive oil and instead consumed diets high in saturated added
fat, especially butter.
Nutrients in
Olive Oil
1.00 tbs (14.00 grams)
Nutrient%Daily Value
Calories (120)6%
This chart graphically details the %DV that a serving of Olive oil,
extra virgin provides for each of the nutrients of which it is a good,
very good, or excellent source according to our Food Rating System.
Additional information about the amount of these nutrients provided by
Olive oil, extra virgin can be found in the
Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Olive
oil, extra virgin, featuring information over 80 nutrients, can be
found under the Food Rating System Chart.
Health Benefits
Thanks to its status as a spotlight food in the Mediterranean Diet,
and thanks to extensive research on its unique phytonutrient
composition, olive oil has become a legendary culinary oil with very
difficult-to-match health benefits. Among its extensive list of
phytonutrients, no single category of nutrients is more important than
its polyphenols. The polyphenol content of this delicious oil is truly
amazing! The list below shows some of the key polyphenols found in olive
oil, organized by their chemical category:
- Simple Phenols
- Terpenes
- Flavones
- Hydroxycinnamic acids
- caffeic acid
- cinnamic acid
- ferulic acid
- coumaric acid
- Anthocyanidins
- Flavonols
- Flavonoid glycosides
- Lignans
- Hydroxybenzoic acids
- vanillic acid
- syringic acid
Most of the polyphenols in this list have been shown to function both
as antioxidants and also as anti-inflammatory nutrients in the body.
The very number and variety of polyphenols in olive oil helps explain
the unique health benefits of this culinary oil.
Anti-Inflammatory Benefits
It's unusual to think about a culinary oil as an anti-inflammatory
food. Plant oils are nearly 100% fat, and in a general dietary sense,
they are typically classified as "added fats." Intake of too much added
dietary fat can be a problem for many reasons—including reasons
involving unwanted inflammation. So it's pretty remarkable to find a
culinary oil that's repeatedly been shown to have anti-inflammatory
properties and provide health benefits in the area of unwanted
inflammation. Yet that's exactly the research track record that
describes extra virgin olive oil.
The anti-inflammatory strength of olive oil rests on its
polyphenols. These anti-inflammatory compounds include at least nine
different categories of polyphenols and more than two dozen
well-researched anti-inflammatory nutrients. Research has documented a
wide variety of anti-inflammatory mechanisms used by olive oil
polyphenols to lower our risk of inflammatory problems. These mechanisms
include decreased production of messaging molecules that would
otherwise increase inflammation (including TNF-alpha, interleukin
1-beta, thromboxane B2, and leukotriene B4); inhibition of
pro-inflammatory enzymes like cyclo-oxygenase 1 and cyclo-oxygenase 2;
and decreased synthesis of the enzyme inducible nitric oxide synthase.
In heart patients, olive oil and its polyphenols have also been
determined to lower blood levels of C-reactive protein (CRP), a widely
used blood measurement for assessing the likelihood of unwanted
inflammation. They have also been found to reduce activity in a
metabolic pathway called the arachidonic acid pathway, which is central
for mobilizing inflammatory processes.
These anti-inflammatory benefits of extra virgin olive oil do not
depend on large levels of intake. As little as 1-2 tablespoons of extra
virgin olive oil per day have been shown to be associated with
significant anti-inflammatory benefits.
Cardiovascular Benefits
Many different cardiovascular problems—including gradual blocking of
the arteries and blood vessels (called atherosclerosis)—have their
origin in two unwanted circumstances. The first of these circumstances
is called oxidative stress. Oxidative stress means too much damage (or
risk of damage) from the presence of overly reactive oxygen-containing
molecules. One of the best ways to help avoid oxidative stress is to
consume a diet that is rich in antioxidant nutrients. The second of
these circumstances is ongoing (chronic) and undesirable low-level
inflammation. Undesirable and chronic inflammation can result from a
variety of factors, including unbalanced metabolism, unbalanced
lifestyle, unwanted exposure to environmental contaminants, and other
factors. One of the best ways to help avoid chronic and unwanted
inflammation is to consume a diet that is rich in anti-inflammatory
nutrients. Any food that is rich in antioxidant and anti-inflammatory
nutrients is a natural candidate for lowering our risk of heart
problems, because it contains the exactly right combination of nutrients
to lower our risk of oxidative stress and chronic, unwanted
inflammation. Many foods contain valuable amounts of antioxidants and
anti-inflammatory compounds, but few foods are as rich in these
compounds as extra virgin olive oil, and this fact alone accounts for
many of the research-based benefits of this culinary oil for health of
our cardiovascular system.
In terms of antioxidant protection for our blood vessels, olive
oil has been shown to lower risk of lipid peroxidation (oxygen damage to
fat) in our bloodstream. Many of the fat-containing molecules in our
blood—including molecules like LDL—need to be protected from oxygen
damage. Oxygen damage to molecules like LDL significantly increases our
risk of numerous cardiovascular diseases, including atherosclerosis.
Protection of the LDL molecules in our blood from oxygen damage is a
major benefit provided by olive oil and its polyphenols. Equally
important is protection against oxygen damage to the cells that line our
blood vessels. Once again, it's the polyphenols in olive oil that have
been shown to provide us with that protection.
One process we don't want to see in our blood vessels is too much
clumping together of blood cells called platelets. While we want to see
blood platelets clump together under circumstances like an open wound,
where their clumping together acts to seal off the wound, we don't want
this process to occur in an ongoing way when there is no acute
emergency. Several of the polyphenols found in olive oil—including
hydroxytyrosol, oleuropein and luteolin—appear to be especially helpful
in keeping our blood platelets in check and avoiding problems of too
much clumping (called platelet aggregation). There are also two
messaging molecules (called plasminogen activator inhibitor-1 and factor
VII) that are capable of triggering too much clumping together of the
platelets, and the polyphenols in olive oil can help stop overproduction
of these molecules.
Olive oil is one of the few widely used culinary oils that
contains about 75% of its fat in the form of oleic acid (a
monounsaturated, omega-9 fatty acid). Research has long been clear about
the benefits of oleic acid for proper balance of total cholesterol, LDL
cholesterol, and HDL cholesterol in the body. When diets low in
monounsaturated are made high in monounsaturated fat (by replacing other
oils with olive oil), research study participants tend to experience a
significant decrease in their total blood cholesterol, LDL cholesterol,
and LDL:HDL ratio. Those are exactly the results we want for heart
health. In addition to these cholesterol-balancing effects of olive oil
and its high oleic acid content, however, comes a new twist: recent
research studies have shown that olive oil and its oleic acid may be
important factors for lowering blood pressure. Researchers believe that
the plentiful amount of oleic acid in olive oil gets absorbed into the
body, finds its way into cell membranes, changes signaling patterns at a
cell membrane level (specifically, altering G-protein associated
cascades) and thereby lowers blood pressure.
Interestingly, a recent laboratory animal study adds one note of
caution for anyone wanting to bring the unique cardiovascular benefits
of olive oil into their diet. This study found that cardiovascular
benefits from olive oil and its polyphenols were not realized when the
laboratory animals consumed too many calories and too much total food.
This result suggests that olive oil—outstanding as it is in polyphenol
protection of our cardiovascular system—needs to be integrated into an
overall healthy diet in order to provide its expected benefits.
Digestive Health Benefits
Benefits of olive oil for the digestive tract were first uncovered in
research on diet and cancers of the digestive tract. Numerous studies
found lower rates of digestive tract cancers—especially cancers of the
upper digestive tract, including the stomach and small intestine—in
populations that regularly consumed olive oil. Studies on the
Mediterranean Diet were an important part of this initial research on
olive oil and the digestive tract. Protection of the lower digestive
tract (for example, protection of the colon from colon cancer) is less
well-documented in the olive oil research, even though there is some
strongly supportive evidence from select laboratory animal studies. Many
of these anti-cancer effects in the digestive tract were believed to
depend on the polyphenols in olive oil and their antioxidant plus
anti-inflammatory properties. One particular category of polyphenols,
called secoiridoids, continues to be a focus in research on prevention
of digestive tract cancers.
Recent research has provided us with even more information,
however, about olive oil, its polyphenols, and protection of the
digestive tract. One fascinating area of recent research has involved
the polyphenols in olive oil and the balance of bacteria in our
digestive tract. Numerous polyphenols in olive oil have been shown to
slow the growth of unwanted bacteria, including bacteria commonly
responsible for digestive tract infections. These polyphenols include
oleuropein, hydroxytyrosol, and tyrosol. Some of these same
polyphenols—along with other olive oil polyphenols like ligstroside—are
specifically able to inhibit the growth of the
Helicobacter pylori bacterium. This effect of the olive oil polyphenols may be especially important, since overpopulation of
Helicobacter
bacteria coupled with over-attachment of Helicobacter to the stomach
lining can lead to stomach ulcer and other unwanted digestive problems.
Bone Health Benefits
Support of overall bone health is another promising area of olive oil
research. While most of the initial study in this area has been
conducted on laboratory animals, better blood levels of calcium have
been repeatedly associated with olive oil intake. In addition, at least
two polyphenols in olive oil—tyrosol and hydroxytyrosol—have been shown
to increase bone formation in rats. A recent group of researchers has
also suggested that olive oil may eventually prove to have special bone
benefits for post-menopausal women, since they found improved blood
markers of overall bone health in female rats who had been fed olive oil
after having their ovaries removed. Taken as a group, the above studies
suggest that bone health benefits may eventually be viewed as an
important aspect of olive oil intake.
Cognitive Benefits
Improved cognitive function—especially among older adults—is a
well-known feature of the Mediterranean Diet. As the staple oil in that
diet, olive oil has been of special interest for researchers interested
in diet and cognitive function. In France, a recent study large-scale
study on older adults has shown that visual memory and verbal fluency
can be improved with what the researchers called "intensive use" of
olive oil. In this case, "intensive use" meant regular use of olive oil
not just for cooking, or as an ingredient in sauces and dressings, but
in all of these circumstances.
Equally fascinating to us in the area of cognition has been
recent research on olive oil intake and brain function. In laboratory
animals with brain function that had been compromised by lack of oxygen,
consumption of olive oil helped offset many different types of
brain-related problems, including unbalanced water content, unbalanced
nervous system activity, and too easy passage of molecules across the
blood brain barrier. This animal research has given scientists many
further clues about the ways in which olive oil might provide us with
cognitive benefits. The ability to help protect our brain during times
of imbalance may turn out to be one of the special health benefits
offered by this unique culinary oil.
Anti-Cancer Benefits
The polyphenols found in olive oil are a natural for helping us lower
our risk of certain cancer types. Many types of cancer only get
initiated when cells are overwhelmed by oxidative stress (damage to cell
structure and function by overly reactive oxygen-containing molecules)
and by chronic excessive inflammation. Since the polyphenols in olive
oil act both as antioxidants and anti-inflammatory molecules, they are
perfectly suited for lowering our cells' risk of oxidative stress and
chronic unwanted inflammation. Research studies have shown that as
little as 1-2 tablespoons of olive oil per day can lower our risk of
certain cancer types, including cancers of the breast, respiratory
tract, upper digestive tract, and to a lesser extent, lower digestive
tract (colorectal cancers). In some research studies, the anti-cancer
benefits of olive oil do not show up until the diets of routine olive
oil users are compared with the diets of individuals who seldom use
olive oil and who instead consume added fats that are more saturated in
composition (for example, butter).
While most of the anti-cancer research on olive oil has focused
on its polyphenols and their antioxidant and anti-inflammatory
properties, several studies have uncovered other fascinating ways in
which olive oil provides its anti-cancer benefits. These other ways
include the improvement of cell membrane function in a way that lowers
risk of cancer development and the altering gene expression in cells in a
way that enhances their antioxidant defense system. A final important
mechanism linking olive oil intake to decreased cancer risk involves
protection of our DNA. The antioxidants in olive oil appear to have a
special ability to protect DNA (deoxyribonucleic acids)—the key chemical
component of genetic material in our cells—from oxygen damage. DNA
protection from unwanted oxidative stress means better cell function in
wide variety of ways and provides a cell with decreased risk of cancer
development.
There is also encouraging research on the potential for olive oil
to help with control of certain cancers once they have already
developed. For example, improvement of breast cancer status has been an
area of particular interest in olive oil research. Here some of the
research has focused on the secoiridoids in olive oil (especially
oleocanthal), and its ability to help keep breast cancer cells from
reproducing. Another example involves the ability of hydroxytyrosol (HT)
in olive oil to trigger programmed cell death (apoptosis) in colon
cancer cells. HT may be able to accomplish this anti-cancer effect by
helping block the enzymatic activity of fatty acid synthetase (FAS).
These cancer-controlling properties of olive oil and olive oil
constituents are generally referred to as the "antiproliferative"
properties of olive oil. We expect to see more future research in this
area.
Description
Olive oil is made from the crushing and then subsequent pressing of
olives. The fact that olives are rich in oil is reflected in the
botanical name of the olive tree—
Olea europea—since the word
"oleum" means oil in Latin. Olive oil is available in a variety of
grades, which reflect the degree to which it has been processed. Extra
virgin olive oil is derived from the first pressing of the olives and
has the most delicate flavor and strongest overall health benefits. See
How to Select and Store for more information on these different grades
of olive oil.
History
Olives, one of the oldest foods known, are thought to have originated
in Crete or Syria between five and seven thousand years ago. Since
ancient times, the olive tree has provided food, fuel, timber and
medicine for many civilizations, and has been regarded as a symbol of
peace and wisdom. The venerable oil of the olive has been consumed since
as early as 3,000 B.C.
It's not clear exactly how olive trees arrived in the U.S., but
it's clear that the time frame was much later, during the 1500-1700's.
Spanish colonizers of North America definitely brought olive trees
across the Atlantic Ocean during the 1500-1700's, and while some may
have been brought directly to the region which is now California, olive
trees may also have been brought to the region from Mexico, where
cultivation by the Spanish was already underway.
Olive oil has been and still is a staple in the diet of many
Mediterranean countries. The recent discovery that the Mediterranean
diet, which features this prized oil, may be linked to a reduced risk of
heart disease and other health conditions has caused olive oil to
become very popular in the United States in the past few decades. Today,
much of the commercial cultivation of olive oil is still centered in
the Mediterranean region in such countries as Spain (36% of total
production), Italy (25%), and Greece (18%). These countries—along with
the remaining European countries—also consume about two-thirds of all
olive oil that is produced. Regions of the world with quickly-increasing
consumption and production of olive oil include South America
(especially Chile) and Australia.
How to Select and Store
Since olive oil can become rancid from exposure to light and heat,
there are some important purchasing criteria you should follow to ensure
buying a better quality product. Look for olive oils that are sold in
dark tinted bottles since the packaging will help protect the oil from
oxidation caused by exposure to light. In addition, make sure the oil is
displayed in a cool area, away from any direct or indirect contact with
heat.
When you shop for olive oil, you will notice a host of different
grades are available, including extra-virgin, virgin, refined and pure:
- Extra virgin is the unrefined oil derived from the first pressing of the olives and has the most delicate flavor
Virgin olive oil is also derived from the first pressing of the
olives but has a higher acidity level than extra virgin olive oil (as
well as lower phytonutrient levels and a less delicate taste).
Chemically, the difference between extra virgin olive oil and virgin
olive oil involves the amount of free oleic acid, which is a marker for
overall acidity. According to the standards adopted by the International
Olive Oil Council, "virgin" can contain up to 2% free acidity
(expressed as oleic acid), while "extra virgin" can contain up to 0.8%
of free acidity. (For more technical information on olive oil, you may
want to visit the International Olive Oil Council website at:
www.internationaloliveoil.com.)
- "Pure olive oil" is a phrase that is somewhat confusing,
and perhaps also somewhat misleading. If you see the term "pure" on the
label of an olive oil container, it typically means that the oil is a
blend of refined and unrefined virgin olive oils. "Refined olive oil" is
obtained from unrefined virgin olive oils, and it's only allowed to
contain up to 0.3% of free acidity. However, while lower in free acidity
than extra virgin or virgin olive oils, refined olive oil loses some of
its unique nutrient content through the refining process. For this
reason, we recommend the purchase of extra virgin olive oil over all
other olive oil types, including "pure olive oil."
When considering these International Olive Oil Council (IOOC)
standards, it is also important to know that the United States has
refused to adopt IOOC standards for olive oil. For this reason, it is
not nearly enough to see the words "extra virgin olive oil" on the label
of a bottle purchased in the U.S. That wording, by itself, simply does
not guarantee that you are getting extra virgin olive oil.
Instead, you have to look a little further on the label for other
reassurances that you are truly obtaining extra virgin olive oil. One
such assurance is the presence of a COOC logo on the label. "COOC"
stands for the California Olive Oil Council. This organization (and all
of its members) have voluntarily agreed to adopt the strict IOOC
standards for labeling of their oils. So if you see the COOC logo on an
extra virgin olive oil bottle, you can feel confident that you are
getting true extra virgin oil.
You can also look for the initials "A.O.C." or "D.O.P." or
"D.P.O." or "D.O" on the bottle. "A.O.C." stands for the French term
"Appellation D'origine Controlée." "D.O.P." stands for the Italian
"Denominazione d'Origine Protetta" (note that D.O.P. is also written as
"D.P.O." in some other European countries). In Spain, a similar
designation is "D.O." which stands for "Denominacion de Origen." Any of
these initials provides assurance of quality with respect to extra
virgin olive oils.
Another term that you may see on a bottle of olive oil is "cold
pressed." This term means that minimal heating was used when
mechanically processing the olives to make oil. We like the idea of cold
pressed extra virgin olive oil, because we believe that minimal use of
heating, combined with the phytonutrient-rich first pressing of the oil,
provides the strongest possible nutrient composition from an extracted
oil.
Proper storage techniques for olive oil are very important, not
only to preserve the delicate taste of the oil, but also to ensure that
it does not spoil and become rancid, which will have a negative effect
on its nutritional profile.
Even though olive oil's monounsaturated fats are more stable and
heat-resistant than the polyunsaturated fats that predominate in other
oils (especially the easily damaged omega-3 fatty acids found in flax
seed oil, which should always be refrigerated and never heated), olive
oil should be stored properly and used within 1-2 months to ensure its
healthy phytonutrients remain intact and available. Research studies
have shown compromise in the nutritional quality of olive oil after two
months' period of time, even when the oil was properly stored.
Proper storage of olive oil includes protection from light. There
is debate about the ideal type of storage container. Tinted glass
bottles are one of the best storage options for preventing unwanted
contamination of the olive oil with packaging materials (as might occur,
for example, with the use of dark plastic bottles in which very small
amounts of plastic might migrate from the bottle into the oil). However,
depending upon the degree and type of glass tinting, exposure to all
light might not be prevented with the use of tinted glass. Metal
containers for olive oil storage are also an option, although it is
unclear about the potential for olive oil to be affected by the metal
elements in the container. The transfer of olive oil to a sealed ceramic
container is also an option. If you decide to purchase olive oil in a
tinted glass bottle, we recommend that you store it in a lightproof
area, like a cabinet with solid doors or closed pantry. If you decide to
purchase in either plastic or metal containers, you may want to take
the additional step of moving the oil into a ceramic container that can
be sealed. If you aren't sure how quickly you will be using your olive
oil, you may want to buy it in small-size amounts to avoid the problems
that can arise with longer-term storage.
Purchase only as much as you will use in one to two months and
store away from light and heat. Protect your olive oil's flavor and
antioxidants by transferring 7 to 10 days' worth of oil to a smaller
bottle to lessen the oxidation that occurs when the oil is exposed to
air. Leave this small bottle at room temperature for easy use, but
refrigerate the rest. When chilled, olive oil will solidify slightly and
turn cloudy, but once restored to room temperature, it will regain its
normal appearance, and its quality will be better maintained. Although
it may be convenient, definitely don't store your olive oil near the
stove as the heat will damage it.
While we haven't seen research that discusses declines in
carotenoids and vitamin E for extra virgin olive oil, we have seen it
for virgin oil. While this is not the type of oil we recommend, we still
thought to include this interesting information here:
Research conducted at the University of Lleida in Spain and reported in the
Journal of Agriculture and Food Chemistry
found that levels of chlorophyll, carotenoids and antioxidant phenols
dropped dramatically after virgin olive oil had been in storage 12
months-even under the best controlled conditions.
Chlorophyll content dropped by as much as 30%; beta-carotene by 40%, and vitamin E (alpha-tocopherol) by 100%!
Phenols, which are not only the main antioxidants in virgin olive
oil, but are also responsible for its distinctive rich flavor, also
dropped precipitously after 12 months storage.
Research published in New Scientist magazine has confirmed that
light destroys many of the antioxidants in olive oil. Researchers at the
University of Bari, in southern Italy, compared oils stored in the
light or in the dark for 12 months. Oils stored in clear bottles under
supermarket lighting lost at least 30% of their tocopherols (vitamin E)
and carotenoids.
After just two months' exposure to light, peroxide (free radical)
levels had increased so much that the olive oil could no longer be
classified as extra virgin.
Tips for Preparing and Cooking
Tips on Preparing Extra Virgin Olive Oil
We suggest using extra virgin olive oil in dressing salads and a
variety of cooked foods. We don't recommend cooking with extra virgin
olive oil (see below). One of our favorite recipes featuring extra
virgin olive oil, which can be used on both salads and cooked
vegetables, is our Mediterranean Dressing:
- 3-5 TBS extra virgin olive oil
- 1 TBS fresh lemon juice
- 1 clove garlic chopped
- Salt and pepper to taste
The Healthiest Way of Cooking Extra Virgin Olive Oil: A Word About Heating
Different manufacturers list different smoke points for their
olive oils, and some manufacturers list a temperature very close to
smoke point as their maximum limit for safe heating of the oil. While
these temperatures might be correct for avoiding large amounts of some
harmful substances that can be created through heating of the oil, they
are not correct limits for preserving the unique nutrients (especially
polyphenols) found in high-quality, extra virgin olive oil. Oxidation of
nourishing substances found in extra virgin olive oil, as well as
acrylamide formation, can occur at cooking temperatures very closer to
the 300F/148C range. For these reasons, we don't recommend cooking with
extra virgin olive oil. For more details, see
Is it OK to cook with extra-virgin olive oil? and George's video
"Why I Don't Cook with Extra Virgin Olive Oil".
Research studies on the heating of olive oil are fairly
extensive, and some of the issues involved with olive oil heating are
difficult to summarize in a single paragraph. For this reason, we've
created a special article on our website entitled, "
Is it OK to cook with extra-virgin olive oil?"
How to Enjoy
A Few Quick Serving Ideas
- Use extra virgin olive oil in your salad dressings.
- Puree minced garlic, cooked potatoes and extra virgin olive oil
together to make exceptionally delicious garlic mashed potatoes. Season
to taste.
- Drizzle extra virgin olive oil over healthy sautéed vegetables before serving.
- Puree extra virgin olive oil, garlic and your favorite beans together in a food processor. Season to taste and serve as a dip.
- Instead of putting the butter dish out on the table, place a
small cup of extra virgin olive oil out instead to use on your bread or
rolls. For extra flavor, try adding a little Balsamic vinegar or any of
your favorite spices to the extra virgin olive oil.
WHFoods Recipes That Feature Extra Virgin Olive Oil
You'll find that many of our recipes feature extra virgin olive oil.
For example, we like to add it to vegetables after they have been
lightly cooked, either on its own, or as part of our
Mediterranean Dressing.
Individual Concerns
Olive oil is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.
Nutritional Profile
Extra virgin olive oil is a particularly valuable source of
antioxidant and anti-inflammatory phytonutrients. Among these
phytonutrients are many standout polyphenols. These polyphenols include
tyrosols (oleuropein, tyrosol, hydroxytyrosol), flavones (apigenin,
luteolin), secoiridoids (oleocanthal), anthocyanidins (cyanidins,
peonidins), hydroxycinnamic acids (caffeic, cinnamic, ferulic, and
coumaric acids), flavonols (quercetin, kaempferol), lignans
(pinoresinol), and hydroxybenzoic acids (vanillic and syringic acids).
Olive oil is a unique plant oil in terms of its fat composition,
containing about three-fourths of its fat in the form of oleic acid (a
monounsaturated, omega-9 fat). It also provides valuable amounts of the
antioxidants beta-carotene and vitamin E, as well as squalene, a much
less common antioxidant that also plays a special role in skin health.
The unique fat composition of olive oil is one of the many
reasons we recommend it as a World's Healthiest Food. However, since
virtually all of the calories in olive oil come from fat, its total
calorie content is high in comparison with the amount consumed. (Just
one tablespoon of olive oil contains 126 calories.) The high calorie
content of olive oil prevents ratings of "excellent," "very good," or
"good" for the nutrients in olive oil in our ranking system, because our
ranking system compares nutrient amounts to calorie amounts in its
calculations. However, even though our ranking approach prevents
nutrients like beta-carotene and vitamin E from showing up as
"excellent" or "very good" in olive oil, this culinary oil definitely
provides valuable amounts of these two nutrients and many others.
For an in-depth nutritional profile click here:
Olive oil.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for
Olive oil, extra virgin
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling."
Read more background information and details of our rating system.
Olive Oil
1.00 tbs
14.00 grams
120.00 calories |
| Nutrient | Amount | DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DV>=75% OR
Density>=7.6 AND DV>=10% |
| very good |
DV>=50% OR
Density>=3.4 AND DV>=5% |
| good |
DV>=25% OR
Density>=1.5 AND DV>=2.5% |
In-Depth Nutritional Profile for Olive oil, extra virgin
References
- Bermudez B, Lopez S, Ortega A et al. Oleic Acid in olive oil: from a
metabolic framework toward a clinical perspective. Curr Pharm Des.
2011;17(8):831-43. 2011.
- Berr C, Portet F, Carriere I et al. Olive Oil and Cognition:
Results from the Three-City Study. Dement Geriatr Cogn Disord. 2009
October; 28(4): 357-364. Published online 2009 October 30. doi:
10.1159/000253483. 2009.
- Bondia-Pons I, Schroder H, Covas MI et al. Moderate consumption
of olive oil by healthy European men reduces systolic blood pressure in
non-Mediterranean participants. J Nutr. 2007 Jan;137(1):84-87. 2007.
PMID:17182805. 2007.
- Brinkman MT, Buntinx F, Kellen E et al. Consumption of animal
products, olive oil and dietary fat and results from the Belgian
case-control study on bladder cancer risk. Eur J Cancer. 2011
Feb;47(3):436-42. Epub 2010 Oct 12. 2010.
- Bullo M, Lamuela-Raventos R and Salas-Salvado J. Mediterranean
Diet and Oxidation: Nuts and Olive Oil as Important Sources of Fat and
Antioxidants. Curr Top Med Chem. 2011 Apr 21. [Epub ahead of print].
2011.
- Caponio F, Bilancia MT, Pasqualone A, Sikorska E, Gomes T.
Influence of the exposure to light on extra virgin olive oil quality
during storage. European Food Research and Technology, 2005 July; 221(1-2):92-98. 2005.
- Casal S, Malheiro R, Sendas A et al. Olive oil stability under
deep-frying conditions. Food Chem Toxicol. 2010 Oct;48(10):2972-9. Epub
2010 Aug 3. 2010.
- Castaner O, Fito M, Lopez-Sabater MC et al. The effect of olive
oil polyphenols on antibodies against oxidized LDL. A randomized
clinical trial. Clin Nutr. 2011 Mar 2. [Epub ahead of print]. 2011.
- Cicerale S, Lucas L and Keast R. Biological Activities of
Phenolic Compounds Present in Virgin Olive Oil. Int J Mol Sci. 2010;
11(2): 458-479. Published online 2010 February 2. doi:
10.3390/ijms11020458. 2010.
- Corona G, Spencer JPE and Dessi MA. Extra virgin olive oil
phenolics: absorption, metabolism, and biological activities in the GI
tract. Toxicology and Industrial Health, May 2009; 25: 285 - 293. 2009.
- Covas MI, de la Torre K, Farre-Albaladejo M et al. Postprandial
LDL phenolic content and LDL oxidation are modulated by olive oil
phenolic compounds in humans. Free Radic Biol Med. 2006 Feb
15;40(4):608-16. Epub 2005 Oct 18. 2006. PMID:16458191. 2006.
- Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ,
Kiesewetter H, Gaddi A, de la Torre R, Mursu J, Baumler H, Nascetti S,
Salonen JT, Fito M, Virtanen J, Marrugat J. EUROLIVE Study Group. The
effect of polyphenols in olive oil on heart disease risk factors: a
randomized trial. Ann Intern Med. 2006 Sep 5;145(5):333-41. 2006. PMID:16954359.
- D'Imperio M, Gobbino M, Picanza A et al. Influence of Harvest
Method and Period on Olive Oil Composition: an NMR and Statistical
Study. J Agric Food Chem. 2010 Oct 5. [Epub ahead of print]. 2010.
- Daccache A, Lion C, Sibille N et al. Oleuropein and derivatives
from olives as Tau aggregation inhibitors. Neurochem Int. 2011
May;58(6):700-7. Epub 2011 Feb 17. 2011.
- Damasceno NR, Perez-Heras A, Serra M et al. Crossover study of
diets enriched with virgin olive oil, walnuts or almonds. Effects on
lipids and other cardiovascular risk markers. Nutr Metab Cardiovasc Dis.
2011 Mar 21. [Epub ahead of print]. 2011.
- de la Lastra Romero CA and Gonz´lez G. An up-date of olive oil
and bioactive constituents in health: molecular mechanisms and clinical
implications. Curr Pharm Des. 2011;17(8):752-3. 2011.
- de Roos B, Zhang X, Rodriguez Gutierrez G et al. Anti-platelet
effects of olive oil extract: in vitro functional and proteomic studies.
Eur J Nutr. 2011 Jan 1. [Epub ahead of print]. 2011.
- Delgado-Lista J, Garcia-Rios A, Perez-Martinez P et al. Olive
oil and haemostasis: platelet function, thrombogenesis and fibrinolysis.
Curr Pharm Des. 2011;17(8):778-85. 2011.
- Ebaid GM, Seiva FR, Rocha KK et al. Effects of olive oil and
its minor phenolic constituents on obesity-induced cardiac metabolic
changes. Nutr J. 2010 Oct 19;9:46. 2010.
- Eilertsen KE, Maehre HK, Cludts K et al. Dietary enrichment of
apolipoprotein E-deficient mice with extra virgin olive oil in
combination with seal oil inhibits atherogenesis. Lipids Health Dis.
2011 Mar 3;10:41. 2011.
- Elnagar AY, Sylvester PW, and El Sayed KA. (-)-Oleocanthal as a
c-Met Inhibitor for the Control of Metastatic Breast and Prostate
Cancers. Planta Med. 2011 Feb 15. [Epub ahead of print]. 2011.
- Escrich E, Solanas M, Moral R et al. Modulatory effects and
molecular mechanisms of olive oil and other dietary lipids in breast
cancer. Curr Pharm Des. 2011;17(8):813-30. 2011.
- Frankel EN. Nutritional and biological properties of extra
virgin olive oil. J Agric Food Chem. 2011 Feb 9;59(3):785-92. Epub 2011
Jan 6. 2011.
- Garcia-Segovia P, Sanchez-Villegas A, Doreste J et al. Olive
oil consumption and risk of breast cancer in the Canary Islands: a
population-based case-control study. Public Health Nutr 2006
Feb;9(1A):163-7. 2006. PMID:16512965. 2006.
- Hashim YZ, Eng M, Gill C et al. Components of olive oil and
chemoprevention of colorectal cancer. Nutr Rev. 2005 Nov;63(11):374-86.
2005. PMID:16370222. 2005.
- Impellizzeri D, Esposito E, Mazzon E et al. The effects of
oleuropein aglycone, an olive oil compound, in a mouse model of
carrageenan-induced pleurisy. Clin Nutr. 2011 Mar 14. [Epub ahead of
print]. 2011.
- Kontogianni MD, Panagiotakos DB, Chrysohoou C, Pitsavos C,
Zampelas A, Stefanadis C. The impact of olive oil consumption pattern on
the risk of acute coronary syndromes: The CARDIO2000 case-control
study. Clin Cardiol. 2007 Mar;30(3):125-9. 2007. PMID:17385704.
- Lucas L, Russell A and Keast R. Molecular mechanisms of
inflammation. Anti-inflammatory benefits of virgin olive oil and the
phenolic compound oleocanthal. Curr Pharm Des. 2011;17(8):754-68. 2011.
- Machowetz A, Poulsen HE, Gruendel S et al. Effect of olive oils
on biomarkers of oxidative DNA stress in Northern and Southern
Europeans. FASEB J. 2007 Jan;21(1):45-52. Epub 2006 Nov 16. 2007.
PMID:17110467. 2007.
- MarÃ-Sanchis A, Beunza JJ, Bes-Rastrollo M et al. [Olive oil
consumption and incidence of diabetes mellitus, in the Spanish sun
cohort.] . Nutr Hosp. 2011 Feb;26(1):137-143. Spanish. 2011.
- Martinez Nieto L, Hodaifa G and Lozano Peña JL. Changes in
phenolic compounds and Rancimat stability of olive oils from varieties
of olives at different stages of ripeness. J Sci Food Agric. 2010
Nov;90(14):2393-8. 2010.
- Mascitelli L and Goldstein MR. Olive oil, iron, and
cardiovascular disease prevention. 2011 Apr;68(4):391; author reply
391-2. Epub 2011 Feb 16. No abstract available. 2011.
- Mascitelli L, Pezzetta F and Goldstein MR. Is the beneficial
antioxidant effect of olive oil mediated by interaction of its phenolic
constituents and iron? . Arch Med Res. 2010 May;41(4):295-6. 2010.
- Menendez JA, Vazquez-Martin A, Colomer R et al. Olive oil's
bitter principle reverses acquired autoresistance to trastuzumab
(Herceptin) in HER2-overexpressing breast cancer cells. BMC Cancer.
2007; 7: 80. Published online 2007 May 9. doi: 10.1186/1471-2407-7-80.
2007.
- Mohagheghi F, Bigdeli MR, Rasoulian B et al. Dietary virgin
olive oil reduces blood brain barrier permeability, brain edema, and
brain injury in rats subjected to ischemia-reperfusion.
ScientificWorldJournal. 2010 Jun 29;10:1180-91. 2010.
- Morello JR, Motilva MJ, Tovar MJ, Romero MP. Changes in
commercial virgin olive oil (cv Arbequina) during storage, with special
emphasis on the phenolic fraction. J Agric Food Chem, 2004 May; 85(3):357-364. 2004.
- Moreno DA, López-Berenguer C, GarcÃa-Viguera C. Effects of
stir-fry cooking with different edible oils on the phytochemical
composition of broccoli. J Food Sci. 2007 Jan;72(1):S064-8. 2007.
PMID:17995900.
- Mosher A. Justification for additional data analysis: fruit,
vegetables, and olive oil and risk of coronary heart disease in Italian
women: the EPICOR Study. Am J Clin Nutr. 2011 Apr 13. [Epub ahead of
print] . 2011.
- Notarnicola M, Tutino V, Bocale D et al. Effects of olive oil
polyphenols on fatty acid synthase gene expression and activity in human
colorectal cancer cells. Genes Nutr. 2011 February; 6(1): 63-69.
Published online 2010 May 16. doi: 10.1007/s12263-010-0177-7. 2011.
- Oliveras-Ferraros C, Fernandez-Arroyo S, Vazquez-Martin A et
al. Crude phenolic extracts from extra virgin olive oil circumvent de
novo breast cancer resistance to HER1/HER2-targeting drugs by inducing
GADD45-sensed cellular stress, G2/M arrest and hyperacetylation. Int J
Oncol. 2011 Jun;38(6):1533-47. doi: 10.3892/ijo.2011.993. Epub 2011 Mar
30. 2011.
- Papageorgiou N, Tousoulis D, Psaltopoulou T et al. Divergent
anti-inflammatory effects of different oil acute consumption on healthy
individuals. Eur J Clin Nutr. 2011 Apr;65(4):514-9. Epub 2011 Feb 16.
2011.
- Pelucchi C, Bosetti C, Negri E et al. Olive Oil and Cancer
Risk: An Update of Epidemiological Findings through 2010. Curr Pharm
Des. 2011;17(8):805-12. 2011.
- Peyrot des Gachons C, Uchida K, Bryant B et al. Unusual
pungency from extra-virgin olive oil is attributable to restricted
spatial expression of the receptor of oleocanthal. J Neurosci. 2011 Jan
19;31(3):999-1009. 2011.
- Pinto J, Paiva-Martins F, Corona G et al. Absorption and
metabolism of olive oil secoiridoids in the small intestine. Br J Nutr.
2011 Mar 17:1-12. [Epub ahead of print]. 2011.
- Romero C, Medina E, Vargas J, Brenes M, Castro AD. In Vitro Activity of Olive Oil Polyphenols against Helicobacter pylori. J Agric Food Chem. 2007 Feb 7;55(3):680-6. 2007. PMID:17263460.
- Ruano J, Lopez-Miranda J, Ruano J et al. Intake of phenol-rich
virgin olive oil improves the postprandial prothrombotic profile in
hypercholesterolemic patients. Am J Clin Nutr, Aug 2007; 86: 341 - 346.
2007.
- Ruiz-Canela M and Martinez-Gonzalez MA. Olive oil in the
primary prevention of cardiovascular disease. Maturitas. 2011
Mar;68(3):245-50. Epub 2011 Jan 8. 2011.
- Saleh NK and Saleh HA. Olive Oil effectively mitigates
ovariectomy-induced osteoporosis in rats. BMC Complement Altern Med.
2011 Feb 4;11:10. 2011.
- Salvini S, Sera F, Caruso D, Giovannelli L, Visioli F, Saieva
C, Masala G, Ceroti M, Giovacchini V, Pitozzi V, Galli C, Romani A,
Mulinacci N, Bortolomeazzi R, Dolara P, Palli D. Daily consumption of a
high-phenol extra-virgin olive oil reduces oxidative DNA damage in
postmenopausal women. Br J Nutr. 2006 Apr;95(4):742-51. 2006. PMID:16571154.
- Sanchez-Hernandez L, Castro-Puyana M, Luisa Marina M et al.
Determination of betaines in vegetable oils by capillary electrophoresis
tandem mass spectrometry - application to the detection of olive oil
adulteration with seed oils. Electrophoresis. 2011 Jun;32(11):1394-401.
doi: 10.1002/elps.201100005. Epub 2011 Apr 26. 2011.
- St-Onge MP and Bosarge A. Weight-loss diet that includes
consumption of medium-chain triacylglycerol oil leads to a greater rate
of weight and fat mass loss than does olive oil. The American Journal of
Clinical Nutrition, Volume 87, Number 3 (March 2008), pp. 621-626.
2008.
- Terés S, Barcelo-Coblijn G, Benet M et al. Oleic acid content
is responsible for the reduction in blood pressure induced by olive oil.
Proc Natl Acad Sci U S A. 2008 September 16; 105(37): 13811-13816.
Published online 2008 September 4. doi: 10.1073/pnas.0807500105. 2008.
- Vichi S, Romero A, Tous J et al. The Activity of Healthy Olive
Microbiota during Virgin Olive Oil Extraction Influences Oil Chemical
Composition. J Agric Food Chem. 2011 May 11;59(9):4705-4714. Epub 2011
Apr 20. 2011.
- Visioli F and Bernardini E. Extra Virgin Olive Oil's
Polyphenols: Biological Activities. Curr Pharm Des. 2011;17(8):786-804.
2011.
- Zrelli H, Matsuoka M, Kitazaki S et al. Hydroxytyrosol Induces
Proliferation and Cytoprotection against Oxidative Injury in Vascular
Endothelial Cells: Role of Nrf2 Activation and HO-1 Induction. J Agric
Food Chem. 2011 May 11;59(9):4473-82. Epub 2011 Apr 13. 2011.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132
