A recent discussion with a patient had us talking about the health benefits of olive oil. Olive oil drizzled over a salad not only makes you feel full faster, it is a great source of energy, and has many added health benefits too. In this month’s newsletter, we will explore the health benefits of olive oil, and why you may want to incorporate it into your daily diet.
Olive oil is considered to be the healthiest fat in the world. Olive oil is derived from olive trees that are found along the Mediterrean Basin, and has been cultivated for thousands of years.
So what makes olive oil a superfood? It has to do with its fat composition. For reference, here is the composition of one table-spoon (13.5g) of extra-virgin olive oil:.
Monounsaturated Fat: 73% (mostly oleic acid)
Oleic acid is a type of fatty acid. Oils with oleic acid are used to replace saturated fats in the diet. Oleic acid might improve heart conditions by lowering cholesterol and reducing inflammation.
Saturated Fat: 14%
Saturated fat is a type of dietary fat. It is one of the unhealthy fats, along with trans fat. These fats are most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. Too much saturated fat in your diet can lead to heart disease and other health problems
Vitamin D: 13% of Daily Value
Vitamin helps promote healthy bones and teeth, supporting the immune system, regulating insulin levels and improving lung function.
Vitamin K: 7% of Daily Value
Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.
Antioxidants Such As Oleocanthal and Oleuropein
These chemical may help to prevent cancer, improve cognition, reduce the chance of Alzheimers and help lower cholesterol
Here are some ways to use olive oil:
Drizzle it over salad or mix it into salad dressing.
Use in marinades or sauces for meat, fish, poultry, and vegetables. Oil penetrates nicely into the first few layers of the food being marinated.
Add at the end of cooking for a burst of flavor.
Drizzle over cooked pasta or vegetables.
Use instead of butter or margarine as a healthy dip for bread. Pour a little olive oil into a small side dish and add a few splashes of balsamic vinegar, which will pool in the middle and look very attractive.
For an easy appetizer, toast baguette slices under the broiler, rub them lightly with a cut clove of garlic, and add a little drizzle of olive oil.
Replace butter with olive oil in mashed potatoes or on baked potatoes. For the ultimate mashed potatoes, whip together cooked potatoes, roasted garlic, and olive oil; season to taste.
Make a tasty, heart-healthy dip by mixing cooked white beans, garlic, and olive oil in a food processor; season to taste with your favorite herbs.
Use olive oil in your sauces — whisking will help emulsify, or blend, the watery ingredients with the oil in the sauce.
