At the heart of recognized healthy diets, The Mediterranean diet stands out for being rich in fruits and vegetables, But one component that often doesn’t get all the attention it deserves is extra virgin olive oil. This type of oil is not only a mainstay in the kitchen for its richness and flavor, but also It is considered a powerful natural medicine.
Extra virgin olive oil is obtained directly from the fruit of the olive tree, only through mechanical processes. Selina Wang, a food sciences researcher at the University of California Davis and former research director of the school’s Olive Center, stresses the importance of the sensory quality standards that this oil must meet, such as not exhibiting musty or rancid odors or flavors. , signs that beneficial compounds have been degraded.
The phenols present in extra virgin olive oil, such as secairidoids and their natural derivatives – oleocanthal, oleacein, oleuropein aglycone, among others – are antioxidants capable of protecting the body’s cells against harmful molecules. Furthermore, they have antimicrobial propertieswhich make them even more valuable for health.
Mary Flynn, nutrition researcher and founder of the Olive Oil Health Initiative at Brown University, emphasizes that the nutrients in extra virgin olive oil have beneficial effects on numerous health conditions, including heart disease and diabetes. According to Flynn, “There is no food or medicine that can do what olive oil can do.”
- Heart diseases: During a ten-year study of more than 12,000 people in Spain, it was found that the risk of dying from cardiovascular disease was half in those who consumed one and a half tablespoons of extra virgin olive oil daily.
- Breast Cancer: In a study where 4,000 women in Spain were randomly assigned to follow a form of Mediterranean diet enriched with extra virgin olive oil, those who consumed the oil reported the lowest rates of breast cancer over the five-year study period.
- Diabetes: Several randomized clinical trials have documented the oil’s ability to lower blood glucose, attributing this effect to reducing damage to insulin-producing cells in the pancreas.
- Cognitive Impairment: Research in mice and a small clinical trial in people with mild cognitive impairment have linked the consumption of extra virgin olive oil with the elimination of some amyloid plaques and an improvement in cognitive function.
Olive oil is not only an essential food in the Mediterranean diet for its nutritional profile, but also for its extensive health benefits, corroborated by scientific research. His ability to fight diseases and improving the quality of life makes it a true liquid gold in healthy cooking.
The history of olive oil is as old as civilization itself in many regions of the Mediterranean. Traditionally, oils were extracted using hot water applied after the fruit had been picked and crushed, a process that unfortunately damaged some of the beneficial phenols in the oil.
However, modernization of extraction techniques has led to a method that better preserves these compounds. In the contemporary era, the use of centrifuges at room temperatures and without chemical solvents allows the production of extra virgin olive oil that retains all its healthy and organoleptic properties.
Beyond olive oil, there are a variety of oils that are part of healthy cuisines around the world and that also provide significant health benefits:
- Origin: Native to Central America, but now cultivated in numerous countries, including the US and New Zealand.
- Use: It has a high smoke point, making it ideal for cooking at high temperatures, although it is also enjoyed in salads and dressings.
- Benefits: Although it has less vitamin E than olive oil, it is rich in other antioxidants and may contribute to cardiovascular health.
- Origin: Widely used in East Asia and South India.
- Variants: Available in neutral shapes for cooking at high temperatures and roasted for a more intense flavor.
- Benefits: It contains compounds with sesamol, which have antioxidant and anti-inflammatory effects and can help improve heart health.
- Origin: Common in the cuisines of Southeast Asia, West Africa, and the Southern United States.
- Characteristics: High in vitamin E and with a high smoke point, suitable for frying and cooking at high temperatures.
- Benefits: Its unsaturated fat content makes it beneficial for the heart.
These oils not only enrich local cuisines with their unique flavor profiles and culinary characteristics, but also contribute to healthier dietary patterns globally.
Like extra virgin olive oil, they are prized not only for their gastronomic qualities but also for their health-promoting properties. This diversity of oils reflects a global aspect of healthy eating, where different cultures provide varied methods of extraction and consumption that benefit general well-being.
