Olive Oil Extra virgin olive oil is a great ingredient to keep in your kitchen cupboard because of its rich flavor, versatility, and health benefits.
It is packed with antioxidants and heart-healthy fats in addition to being simple to use for roasting, frying, baking, and sautéing.
In addition, it has been extensively researched for its numerous health benefits, with some studies indicating that it may reduce inflammation, combat cancer, and protect against heart disease.
This article examines you can Order extra virgin olive oil’s potential advantages, drawbacks, and applications, as well as how it compares to other common cooking oils.
Extra virgin olive oil, in addition to vitamins E and K, is high in heart-healthy fats and contains the following nutrients in one tablespoon (14 grams) (5 Trusted Source):
- Energy: 119 • Monounsaturated Fat: 73% of total calories come from polyunsaturated fat (PUFA), mostly oleic acid.11 percent of daily calories • Vitamin E: 13 percent of the DV; • Vitamin K: extra virgin olive oil, which contains 7% of the daily value, is an excellent source of antioxidants — compounds that aid in the fight against chronic disease and inflammation.
The anti-inflammatory oleocanthal and the substance oleuropein, which prevents LDL (bad) cholesterol from oxidation, are the primary antioxidants in the oil.
Olive oil has been criticized for having a high ratio of omega-6 to omega-3. However, its total amount of polyunsaturated fats is still relatively low, so you probably shouldn’t be concerned. Fatty acids can oxidize during cooking, causing them to react with oxygen and become damaged.
This is mostly due to double bonds in fatty acid molecules.
Saturated fats are resistant to high heat because they lack double bonds. Polyunsaturated fats, on the other hand, are more susceptible to damage due to their numerous double bonds.
Most of the fatty acids in olive oil are monounsaturated, which only have one double bond. As a result, olive oil is fairly heat-resistant.
In a 2007 study, extra virgin olive oil was found to be highly resistant to damage after being heated to 356 °F (180 °C) for 36 hours.
According to a 2017 study, olive oil is as good as or better than other vegetable oils for frying foods at temperatures between 180 and 190 degrees Celsius.
Olive oil appears to be safe in general, even when used for cooking at moderate temperatures.
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