Extra virgin olive oil is an edible fat extracted from olives, through a pressing of the highest quality, which is obtained solely by a mechanical extraction process, carried out under controlled thermal conditions, with the aim of preserving its organoleptic characteristics. An olive oil can only be labelled ‘extra virgin’ if it is free of defects and has a free acidity, expressed as oleic acid, of no more than 0.8 grams per 100 g (≤ 0.8%) according to the parameters set by European standards. Too often feared, lipids belong to the macronutrient category, as do proteins and carbohydrates, and should account for at least 25 per cent of our daily calorie ration, preferably from vegetable sources. Indeed, lipids are the molecules that contain the most energy (they provide 9 kcal/g as opposed to the 4 kcal/g provided by proteins and sugars), but it is precisely because of their structure that they are able to impart flavour to food, promote the onset of satiety thanks to their long residence time in the stomach, and allow the absorption of fat-soluble vitamins (vitamins A, D, E and K) that we would otherwise not be able to fully assimilate.
EVO oil, in particular, is a veritable mine of beneficial substances, such as
- monounsaturated (oleic acid) and polyunsaturated (linoleic acid and linolenic acid) fatty acids
- polyphenols
- vitamin E, which helps counteract the damaging action of free radicals
Oleic acid has the effect of stimulating biliary secretion, thereby aiding in the digestibility of olive oil, protects the gastric mucosa by reducing the secretion of hydrochloric acid, is protective against cardiovascular disease by helping to maintain normal blood fluidity, and reduces the proportion of cholesterol associated with low-density lipoprotein (LDL) and increases that of high-density HDL. Polyunsaturated fatty acids are linoleic acid (omega-6) and alpha linolenic acid (omega-3). Omega-6 is found in seed oil, dried fruit and legumes and lowers LDL cholesterol levels, while omega-3 is found in cold-water fish, olive oil and linseed and has anti-arrhythmic, anti-inflammatory and anti-platelet effects. Polyphenols are chemical substances of plant origin capable of performing biological functions in the body; their chemical characteristics give food its smell, taste and colour and are characterised by anti-inflammatory, antifungal and microbicidal properties. Vitamin E plays an essential role in protecting the arteries and heart health. It is a mild vasodilator that consequently improves blood circulation. Not only that, it also helps increase levels of good cholesterol (HDL) in the blood.
From a practical point of view, being a high-calorie food, how much oil should be consumed per day? Guidelines indicate 2 to 4 tablespoons per day, but the choice of quantity depends very much on the individual situation and eating habits. When preparing our meals, is it better to use oil raw or when cooking? Uncooked oil retains all its antioxidant and anti-inflammatory properties, while by cooking, it can lose some of these nutritional properties. The fundamental thing is to avoid burning the oil, preventing the formation of toxic substances, which is why it is preferable to favour short, low-temperature cooking or using it raw.
Here are some examples of seasonal dishes where EVO oil can make an important and tasty contribution:
- Pumpkin and ricotta cream soup: cut the pumpkin, skinned, into chunks and place them in a saucepan, in which a clove of garlic has been fried in a little extra virgin olive oil, cook and then blend it by adding 2-3 tablespoons of ricotta. In this recipe, together with the extra virgin olive oil, there is a high bioavailability of vitamin K, in which pumpkin is rich, as this vitamin is fat-soluble and concentrates in the cooking oil.
- Fennel salad, oranges and Grana Padano PDO, all dressed with EVO oil: combines the draining properties of fennel with the antioxidant properties of vitamin C found in oranges, and vitamin E found in the oil, which strengthens capillary walls - Orecchiette pasta with turnip tops, anchovies and EVO oil: suitable for sportsmen and women and with anti-inflammatory properties as it is rich in essential amino acids, B vitamins, vitamin E, antioxidants and omega 3.
(Article by Dr. Daniotti Giulia)
