“Olive oil is the closest thing that exists in nature to a fountain of eternal youth”

Olive oil, considered the “oil of antiquity”, has been classic in Spanish culture and gastronomy since Roman times. This is how Emilio Lara, doctor in Anthropology and graduate in Humanities, explains it in his new book A sea of ​​green golde, which referenced Men’s Health.

It is important to highlight that olive oil not only encompasses gastronomy, but also the concept of health, aromatic perfumes, body ointments and medicines, among others, Lara highlights.

Spain accounts for 50% of the world’s olive oil, standing out for its quality and quantity, with the province of Jaén as the leader. No other country comes close to the quality of its extra virgin oil. Spain’s favorable geography and climate, along with its rich history in production.

Quality and scope of olive oil

To ensure you consume a good olive oil, it is recommended to opt for extra virgin, as it guarantees the best quality. Refined oil should be avoided and be attentive to varieties in flavor.

“Olive oil is the closest thing that exists in nature to a fountain of eternal youth. It is a cellular regenerator; it keeps the cells of our body young. It is a spectacular antioxidant and it is already being studied how it combats depression and stress. And it seems that it also has important virtues to prevent the advance in the development of neurodegenerative diseases and it is also being used as a protector or bulletproof vest for many types of cancer, it is a bit of an oncological brake,” Lara forcefully declares about the virtues of this element.

Olive oil is recognized for its antioxidant properties, its ability to regenerate cells and its positive effects on mental health and to prevent neurodegenerative diseases. Furthermore, its use extends to cosmetics and other areas, strengthening its cultural and economic value.

Specific properties of olive oil

Olive oil, especially extra virginhas specific properties highlighted by its unique composition.

Nutritional composition:

• oleic acid (55-83%). Less oxidizable monounsaturated fatty acid, providing great stability compared to other vegetable oils.
• Polyphenols (oleuropein, oleocanthal). Natural antioxidants that stop atheroma plaque and have analgesic action.
• Vitamin E. 96% of the recommended daily consumption per 100 g; important antioxidant.
• Vitamin Okay. 50% of daily consumption; improves blood coagulation and bone density.

Physical properties:

• Intensive property. Acidity, coloration, flavor and density (they do not depend on the quantity).
• High oxidative stability. Lower rate of rancidity compared to other vegetable oils.

Proven health benefits:

• Control cholesterol. Reduces LDL (bad) support without affecting HDL (good) with 2 tablespoons daily.
• Regulates blood pressure. Direct impact on systolic and diastolic pressure.
• Prevents osteoporosis . Prevents loss of bone density.
• Diabetes alter . Regulates pancreatic insulin and glucose.
• Cardiovascular protection. 41% lower risk of stroke.
• Antioxidant. Prevents degenerative diseases such as Alzheimer’s and protects the skin against free radicals.
• Anti-cancer property. Oleic acid and antioxidants decrease oncogene activity and stimulate tumor cell death.

Ways to incorporate olive oil into your diet

The best ways to incorporate olive oil into your daily diet include using it raw for dressing, adding it to breakfast, and using it for proper cooking. The recommended amount is between 2 and 3 tablespoons a day (approximately 20-30 ml).

• Breakfast. Replace butter with a splash of EVOO on your whole wheat toast.
• On an empty stomach. Try a tablespoon (10-15 ml) with lemon or ginger to activate digestion.
• Smoothies. Add a tablespoon of EVOO to your morning drinks.
• Salads. Prepare vinaigrette by mixing EVOO, vinegar, mustard and salt.
• Vegetables. Use EVOO to give the finishing touch to your steamed vegetables once on the plate.
• Soups and creams. A trickle of EVOO over hot soup adds complexity of flavor.
• Paste. After cooking, add a generous splash of EVOO.
• Meats and fish. Marinate before grilling with olive oil, herbs and spices.
• Fry/sauté. EVOO is heat stable; united states up to 180°C without exceeding that temperature.
• Confectionery. Substitute butter for olive oil using a 3/4 ratio.

Extra virgin olive oil is especially heat stable and protects the antioxidants in foods when added at the end. Distribute the recommended 4-6 tablespoons between different preparations: frying, stewing, dressing.

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