Olive oil: healthy or not?

There are a lot of different stories about olive oil round. Thus, it would be dangerous to be to frying and there is the question whether all that fat should even be good for you.

Time to dive deeply into the matter and to clarify.

What is olive oil?

Olive oil is a vegetable oil obtained by pressing of the seeds (and sometimes the flesh) of the olive. It goes like this works.

To begin the olives picked either manually or mechanically shaken from the trees.

Then they are washed and processed into pulp. Used to be done with the press; Nowadays it is also used a meat grinder.

During pressing, the crushed olives are crushed between two stones. Asked the fruits were still heated, now it is no longer necessary.



Increasingly it is in countries including Spain, France, Italy and Greece use of centrifugation.

This production is more efficient and centrifuged oil generally has a softer and purer taste.


People know olive oil for about 6000 years; around the year 1200 BC the Phoenicians brought the olive tree to Italy.

The trees (Olea Europeae) thrived in the Mediterranean climate and more countries around the Mediterranean applied themselves in the course of time on the production of olive oil.

The oil is used in food preparation, but also has applications for the skin (moisturizing properties). Used to do it also serves as fuel for oil lamps.

olive oils

Here is an overview of the three types of olive oil.

‘Ordinary’ or traditional olive oil

This usually consists of a mix of 85 percent refined olive oil (stripped of impurities) and 15 percent virgin olive oil. The flavor is neutral and milder than that of virgin and extra virgin varieties.

Ordinary olive oil is not necessarily unhealthy, but is modified during production.

Where the additional vergine- and virgin oil is processed mechanically, often used chemicals in ordinary olive oil to purify the oil.

Traditional or regular olive oil is filtered, cleaned and bleached, so the water is extracted and the taste is more neutral.

There will, however, also lost a lot of good qualities in this process.

The traditional olive oil is particularly suitable for frying, but my personal preference frying goes to coconut oil.

Extra virgin olive oil

Extra virgin olive oil is also known as unrefined, extra virgin, extra virgin or cold pressed. This is the best olive oil you can get.

He is from the first cold pressing or centrifugation. Legally allowed the acidity of extra virgin olive oil should not exceed 0.8 percent.

Extra virgin has not undergone any treatment processes and is an unprocessed olive juice.

The oil is pure taste and essential healthy properties are herein best advantage. The taste of all types of olive oil the most refined; slightly bitter, fruity, sometimes peppery or grassy. The aroma is dependent on the type of olive, the processing and the soil.

Use extra virgin olive oil only cold – such as in salad dressings, marinades and sauces.

Extra virgin olive oil because it is not well suited to heat. If you have some extra virgin oil used for frying (long-term), roasting or frying decomposes the oil by the high temperatures.

The six health benefits of extra virgin olive oil

The health aspect of olive oil from the first cold pressing is mainly due to the high number of monounsaturated fatty acids.

Below are some specific health benefits of these fatty acids and extra virgin olive oil in general.

Reduces the risk of cardiovascular disease

Unsaturated fat (82 percent in oil) reduces LDL cholesterol and thereby reduce the risk of cardiovascular disease. This is because the blood vessels at the genetic level are protected by the presence of polyphenols in olive oil.

Various (inter) national research and studies which have underlined. Mediterranean diet the way among the healthiest in the world. Extra virgin olive oil is wearing as to a large extent to this. [2, 3, 4]

An anti-oxidizing effect

Olive oil contains vitamin E. This vitamin is an antioxidant effect in the body. The cells in your body be consuming in moderation of extra virgin olive oil better protected against free radicals.

In other words, the oil has a protective effect against unwanted celafbreuk [5].

It helps prevent various cancers

Extra virgin olive oil can help prevent various cancers. Particularly colon, prostate and breast cancer are in the countries around the Mediterranean relatively less than in Western Europe and the United States.

There is a proven link with the Mediterranean diet, which less red meat, lots of vegetables and olive oil is used.

Extra virgin olive oil contains the substance oleocanthal. Studies have shown that this substance is able to cancer die within an hour without sacrificing healthy cells. This process is in full international investigation. [6, 7]

An anti-inflammatory effect

Furthermore, research shows that extra virgin olive oil has an anti-inflammatory effect. This can also be traced to oleocanthal, which has a preventive effect on infections in the body. It even appears to have a similar effect as Ibuprofen. [7]

Boosts metabolism

Research has shown that products rich in monounsaturated fatty acids such as olive oil, the fat burning process further impetus to several hours after the meal.

Scientists at the Technical University in Munich and the Vienna University discovered that you alone of smelling the aroma of extra virgin olive oil will feel full.

Thus eat – unconsciously – less if you have oil in your dishes in place of butter or margarine. As a pleasing result that it is helping you lose weight. [8]

Promotes bowel movements

Extra virgin olive oil contributes to improved bowel movement. The oil causes harmful (gut) bacteria, which can cause inflammation and infection, may develop more slowly.

This has a beneficial effect on the digestive process, improves the functioning of the intestines and prevents constipation. [9]

Of course you do not fall on oil alone. But this particular Mediterranean product is a welcome ingredient in a balanced diet.

Make sure you do something besides eat healthy movement. The combination of these two will not be without – consequences be – fun. The chance of a longer and healthier life with extra virgin olive oil instead of margarine or butter considerably larger.

When buying extra virgin olive oil well on labeling and labels. There is often tampered with. It is, moreover, also sold under the names of extra virgin and extra virgin.

Save Tips

A bottle of olive oil brings quite a few days in the kitchen before it is done. Make sure you keep the bottle well so you still get the same health benefits from the oil after a few weeks. And that retains its special flavor.

The maximum shelf life of extra virgin olive oil is one year.

Here are two simple tips:

  • Keep the oil in a dark, not too cold place (preferably at room temperature). A locked cupboard is ideal.
  • Make sure the bottle or can is properly sealed; when capacity is added oxygen leads to oxidation. So replace the cap immediately if you have used the oil.

And always remember: wherever ‘in’ faces is not good and so is extra virgin olive oil.

Stick to the recommended daily amount (1 tablespoon). It may one day be quite a bit more than the other, but use it in general reasonable.

Jaspers advice

As you may have read in this article is extra virgin olive oil very healthy and suitable for use in cold eg dressings, marinades, sauces and salads. You can safely pour a tablespoon of oil in a heated meal there.

Because traditional or plain olive oil is often chemically modified, I suggest you not to use cold. It is very unhealthy, but if you can avoid the oil is the best.

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