Superfood of the Week: Olive Oil

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I can’t believe it’s taken me so long to highlight this superfood, but better late than never! I’ve always been obsessed with olive oil, on salad, bread, in stir-fries, on vegetables and dressings. However, ever since my excursion in Italy, my obsession has only intensified, and now I use olive oil on everything, even things that it probably shouldn’t be used with. Not only is olive oil delicious, it has fantastic health benefits!

Full of Fat…The Good Kind!

Olive oil is comprised of 77%  monounsaturated fats, which are considered the “good” fats. Studies have shown that mono and poly-unsaturated fats can reduce your LDL [bad] cholesterol when they are used in part with a low-fat diet. Along with lowing cholesterol,  these good fats also may assist in reducing heart disease. Like polyunsaturated fats, monounsaturated fats provide essential fatty acids for healthy skin and the development of body cells. Keep your fat levels around 25-35% of total calories, though, to stay on track with weight loss and weight maintenance.

Reducing Heart Disease

The fats and other ingredients in olive oil have also been proven to reduce heart disease. Extra virgin olive oil, which is the least processed of all the varieties of olive oil, contains poly-phenol antioxidants which are known to act as anti-inflammatory and anti-coagulant agents in the bloodstream, which can cause heart disease! The other phytochemicals found in olive oil also reduce inflammation of the blood vessels, which work to prevent oxidation of fats in the bloodstream. These phytochemicals also protect blood vessel walls and dilate the blood vessels for improved circulation. [According to TLC health].

Types of Olive Oil

If you are a novice chef, trying to pick out olive oil to use for the first time can be incredibly overwhelming, due to the different brands, types and varieties of this superfood found in most grocers! However, don’t just grab a bottle without doing a bit of research first because not all of the oils are the same or contain the same amount of benefits! [Information found on WebMD, The Food Network and Healing Daily.]

Extra Virgin: This type of oil is considered the best and healthiest, because it is the least processed. This grade of oil comes from the virgin oil production only and contains no more than 0.8% acidity. This type is often used for dipping, for salad dressings and soups.

Virgin: This type of oil comes from the second processing and contains about 2% acidity. It is often used for cooking.

Pure: Pure olive oil is made up of a blend of virgin and refined production oil. This lesser grade type of olive oil has a lower nutrient level due to the standardized and neutralized flavors.

Extra Light: This type of oil undergoes considerable processing and has a very mild olive flavor. This type of oil is very light in color and is best used in high heat cooking and baking due to it’s very light flavor and color.

Olive oil, besides being a healthy superfood, is also a very versatile ingredient and can be used in many different types of recipes! If you aren’t sure how to use it, visit The Olive Oil Source for some great recipes to get you started! If you aren’t much of a cook, pour a little Extra Virgin into a bowl, cut up some fresh mozzarella and tomatoes, slice up a loaf of French or crispy bread and serve as a refreshing, light appetizer! It’s a simple and easy way to appease your guests and boost your  health!

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Comments

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    Wednesday, June 10th, 2020
    Awesome post! Keep up the great work!
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