The nutritional value of olive oil.
It is no coincidence that the oil is characterized as the "liquid" gold of the Mediterranean. The combination of its unique taste with the highest nutritional value make it unique among the other oils. But where is the diversity of oil? If we can identify the most important nutritional characteristics, then they would surely content of "good" monounsaturated fat and high antioxidant content.Antioxidants.
The modern dietary recommendations emphasize the importance of increasing the intake of antioxidants through diet as a means to compensate for oxidative stress affects us daily. Olive oil is, along with fruits and vegetables, wine, tea and coffee from the major sources of antioxidants in our diet. This is because it is estimated that this contained many different kinds of antioxidants, particularly polyphenols, with the prominent tyrosol and hydroxytyrosol and other phenolic compounds, such as oleuropein, caffeic acid, vanniliko acid, syringkiko acid, p-coumaric acid , o-coumaric acid, protokatechiko acid, sinapic acid, p-hydroxybenzoic acid, p-hydroxyphenylacetic acid and homovanillic acid. Some surveys have also shown the presence of gallic acid in virgin olive oil. Many scientific data indicate that the virgin olive oil contains 50-300mg polyphenols per liter."Good" fats.
Many of the beneficial properties of olive oil, in particular those related to the protection of the cardiovascular system have been attributed mostly the monounsaturated fat it contains. As is known, the monounsaturated fatty belong, together with polyunsaturated, the family of "good" unsaturated fatty which, in contrast to saturated, associated with numerous benefits to human health. Indeed, the use of olive oil in our recipes can help us to harmonize with the recommendations major health organizations such as the World Health Organization and the American Heart Association, which speak for the replacement of saturated fat in our diet (eg . butter) with unsaturated, such as oliveMicronutrients.
Apart from vitamin E, olive oil find another important fat-soluble vitamin, vitamin K which is necessary for the process of blood coagulation and for the maintenance of bone health. Oil and heart. adding olive oil to your diet may help reduce the risk of coronary heart disease (Kontogianni MD et al., 2007). The results of scientific research demonstrates that the exclusive use of olive oil as prospective lipid in the diet was associated with a 47% lower probability of occurrence of acute coronary syndrome. Furthermore, in a survey conducted in Spain showed that people with the highest consumption of olive oil (54g / day) were 82% less likely to show the first episode of coronary infarction.Antitumor activity.
Several studies have indicated a protective effect of the oil in cancer development. More specifically, the oil seems to help in the prevention of breast cancer (Garcia-Segovia P et al,. 2006), ovarian (Bosseti C et al., 2002), colon (Rouillier P et al., 2005), esophagus (Bosetti C et al., 2000), toupnefmona (Fortes C et al, 2003) and pancreatic (Soler M et al., 1998), but more studies are needed to confirm these findings. The mechanism through which the oil does this is believed due to the high content of antioxidants. The phenolic compounds containing seems can inhibit the proliferation of cancer cells, in particular property attributed to oleuropein while responsible for the increased apoptosis (death) of tumor cellsOlive against inflammation.
The protective effect of the oil against cardiovascular diseases and in certain cancers attributed to anti-inflammatory capacity. Olive oil - especially the virgin and extra virgin - is rich in antioxidants which have a strong anti-inflammatory action, the main polyphenols, tocopherols (including vitamin E), phytosterols, terpenoids were inherent in its recommendation (Perona JS et al., 2006) and the elaiokanthali (Beauchamp GK et al., 2005), a substance found in extra virgin olive oil. This is why studies have shown that olive oil is one of the dietary factors that seem to be able to act protective against inflammatory diseases such as rheumatoid arthritis (Linos A et al., 1999).Improvement in blood pressure.
As we know, hypertension is the most common disease in developed societies, many sufferers remain undiagnosed. Therefore, it is important to know which dietary factors may contribute to better control of pressure levels. Olive oil is one of them! In the large EPIC study carried out in our country, the effect of the Mediterranean diet as a whole and specifically the oil in regulating blood pressure. The study involved more than 20,000 people who did not have hypertension and who completed a special test to verify compliance to the principles of the Mediterranean diet (Med Score test). The results showed that both the Mediterranean diet as a whole and individual characteristics such as olive oil, vegetables and fruits were associated with lower systolic and diastolic pressure, the oil to be emerging as the main component responsible for this activity, compared with vegetables (Psaltopoulou T et al., 2004). Furthermore, another study from Italy showed that eating a diet high in monounsaturated fat containing about 40g. extra virgin olive oil (4 tablespoons) per day was able to reduce the dose of antihypertensive medication by 48% in subjects with hypertension. The researchers attribute this phenomenon to the high content of extra virgin olive oil polyphenols (Ferrara LA et al., 2000).Olive oil for many years ...!
In a recent study involving approximately 5,000 subjects, we examined the effect of a diet that was characterized mainly by eating raw vegetables, namely fresh salad, olive oil, soup and poultry compared with total mortality. This was after 6 years of follow-up of participants was that those who faithfully followed this model diet had a 50% lower risk for mortality.
It is no coincidence that the oil is characterized as the "liquid" gold of the Mediterranean. The combination of its unique taste with the highest nutritional value make it unique among the other oils. But where is the diversity of oil? If we can identify the most important nutritional characteristics, then they would surely content of "good" monounsaturated fat and high antioxidant content.Antioxidants.
The modern dietary recommendations emphasize the importance of increasing the intake of antioxidants through diet as a means to compensate for oxidative stress affects us daily. Olive oil is, along with fruits and vegetables, wine, tea and coffee from the major sources of antioxidants in our diet. This is because it is estimated that this contained many different kinds of antioxidants, particularly polyphenols, with the prominent tyrosol and hydroxytyrosol and other phenolic compounds, such as oleuropein, caffeic acid, vanniliko acid, syringkiko acid, p-coumaric acid , o-coumaric acid, protokatechiko acid, sinapic acid, p-hydroxybenzoic acid, p-hydroxyphenylacetic acid and homovanillic acid. Some surveys have also shown the presence of gallic acid in virgin olive oil. Many scientific data indicate that the virgin olive oil contains 50-300mg polyphenols per liter."Good" fats.
Many of the beneficial properties of olive oil, in particular those related to the protection of the cardiovascular system have been attributed mostly the monounsaturated fat it contains. As is known, the monounsaturated fatty belong, together with polyunsaturated, the family of "good" unsaturated fatty which, in contrast to saturated, associated with numerous benefits to human health. Indeed, the use of olive oil in our recipes can help us to harmonize with the recommendations major health organizations such as the World Health Organization and the American Heart Association, which speak for the replacement of saturated fat in our diet (eg . butter) with unsaturated, such as oliveMicronutrients.
Apart from vitamin E, olive oil find another important fat-soluble vitamin, vitamin K which is necessary for the process of blood coagulation and for the maintenance of bone health. Oil and heart. adding olive oil to your diet may help reduce the risk of coronary heart disease (Kontogianni MD et al., 2007). The results of scientific research demonstrates that the exclusive use of olive oil as prospective lipid in the diet was associated with a 47% lower probability of occurrence of acute coronary syndrome. Furthermore, in a survey conducted in Spain showed that people with the highest consumption of olive oil (54g / day) were 82% less likely to show the first episode of coronary infarction.Antitumor activity.
Several studies have indicated a protective effect of the oil in cancer development. More specifically, the oil seems to help in the prevention of breast cancer (Garcia-Segovia P et al,. 2006), ovarian (Bosseti C et al., 2002), colon (Rouillier P et al., 2005), esophagus (Bosetti C et al., 2000), toupnefmona (Fortes C et al, 2003) and pancreatic (Soler M et al., 1998), but more studies are needed to confirm these findings. The mechanism through which the oil does this is believed due to the high content of antioxidants. The phenolic compounds containing seems can inhibit the proliferation of cancer cells, in particular property attributed to oleuropein while responsible for the increased apoptosis (death) of tumor cellsOlive against inflammation.
The protective effect of the oil against cardiovascular diseases and in certain cancers attributed to anti-inflammatory capacity. Olive oil - especially the virgin and extra virgin - is rich in antioxidants which have a strong anti-inflammatory action, the main polyphenols, tocopherols (including vitamin E), phytosterols, terpenoids were inherent in its recommendation (Perona JS et al., 2006) and the elaiokanthali (Beauchamp GK et al., 2005), a substance found in extra virgin olive oil. This is why studies have shown that olive oil is one of the dietary factors that seem to be able to act protective against inflammatory diseases such as rheumatoid arthritis (Linos A et al., 1999).Improvement in blood pressure.
As we know, hypertension is the most common disease in developed societies, many sufferers remain undiagnosed. Therefore, it is important to know which dietary factors may contribute to better control of pressure levels. Olive oil is one of them! In the large EPIC study carried out in our country, the effect of the Mediterranean diet as a whole and specifically the oil in regulating blood pressure. The study involved more than 20,000 people who did not have hypertension and who completed a special test to verify compliance to the principles of the Mediterranean diet (Med Score test). The results showed that both the Mediterranean diet as a whole and individual characteristics such as olive oil, vegetables and fruits were associated with lower systolic and diastolic pressure, the oil to be emerging as the main component responsible for this activity, compared with vegetables (Psaltopoulou T et al., 2004). Furthermore, another study from Italy showed that eating a diet high in monounsaturated fat containing about 40g. extra virgin olive oil (4 tablespoons) per day was able to reduce the dose of antihypertensive medication by 48% in subjects with hypertension. The researchers attribute this phenomenon to the high content of extra virgin olive oil polyphenols (Ferrara LA et al., 2000).Olive oil for many years ...!
In a recent study involving approximately 5,000 subjects, we examined the effect of a diet that was characterized mainly by eating raw vegetables, namely fresh salad, olive oil, soup and poultry compared with total mortality. This was after 6 years of follow-up of participants was that those who faithfully followed this model diet had a 50% lower risk for mortality.
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