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High Quality Olive Oil Importance
Olive oil is extracted from olives, a traditional Mediterranean crop that also forms a large part of the Mediterranean diet. Today, however, it is used as an alternative to vegetable oil worldwide. This is due to the many health benefits attributed to high quality olive oil.
Like most oils, you can fully enjoy its benefits only by using the best quality olive oil. So, what are the signs of high-quality olive oil, and why should you always include high-quality olive oils in your diet? Let’s discuss it!
Why Use High Quality Olive Oil?
Not all olive oils are the same; you will notice the differences if you go through the various bottles on a grocery shelf. The products, packaging, and pricing will all differ, so finding the right high-quality olive oil can become more cumbersome. Here are some olive oil nutrition facts showing why it is important to use high-quality olive oils as a part of your diet:
1.) Cardiovascular Health
High-quality, pure olive oil can be incredibly beneficial for your cardiovascular health and help combat symptoms of cardiovascular disorders. Where cardiovascular diseases are the leading cause of death, it becomes important to rely on a diet that helps combat them. Our diet can have a large impact on our overall well-being.
Studies show that olive oil comprises phenols, which are potent antioxidants and other micronutrients that can help improve cardiovascular health in individuals. A diet rich in virgin olive oil (extra), a fresher, less processed form of olive oil, can also help prevent cardiovascular diseases compared to a diet lacking high-quality olive oil.
2.) Reduces Obesity, High Blood Pressure, and Blood Sugar
Besides reducing cardiovascular disease symptoms, high-quality olive oils can also combat metabolic syndrome in individuals, usually indicated by obesity, high blood pressure, and a rise in blood sugar.
A study reported that the use of additional extra virgin olive oil in your diet with pistachios might help reduce the chances of gestational diabetes mellitus in individuals. Another study provided similar results, showing that a Mediterranean diet supplemented with EVOO (extra virgin olive oil) may help improve blood pressure control, particularly among those who suffer from hypertension.
But besides combating high blood pressure, high-quality olive oils may also help prevent the onset of unhealthy weight in the form of obesity and instead promote reduced body weight and improved insulin sensitivity.
3.) Helps Combat Depression
Including high-quality olive oils in your diet may also help aid depression and anxiety development in individuals. Many studies have proven that olive oil may act as a successful antidepressant among patients.
Another similar study that ranged for 6 years and analyzed dietary determinants of stroke, coronary disease, and other disorders uncovered that individuals who had an intake of trans fats and hydrogenated fat had a 48% increase in depression risk. In contrast, those with a higher intake of olive oil had a lower risk of depression.
4.) Helps Reduce Risk of Neurodegenerative Disease
For individuals who are at risk of developing neurodegenerative diseases, incorporating high-quality olive oils in their diet may prove to be beneficial. Research shows that one of the active components in olive oil, hydroxytyrosol, may help reduce the incidence of neurodegenerative diseases in individuals.
Another research showed that besides having several health benefits, olive oil may also help in reducing the risk of Alzheimer’s disease, one of the leading neurodegenerative diseases you will find today. It is now seen as a promising tool that may help mitigate and prevent the effects of late-onset Alzheimer’s.
5.) High Quality Olive Oil is Rich in Antioxidants
Finally, we can’t fail to consider the chemical composition of olive oil that makes it so beneficial for your health. High-quality olive oils, such as extra virgin olive oil, are proven to be rich in a number of antioxidants. Some common antioxidants you will find include phenol alcohols and acids, secoiridoids, lignans, and flavones. These antioxidants are responsible for fighting inflammation, protecting your blood cholesterol from oxidation, and lowering your risk for heart disease.
Apart from this, the antioxidants in high-quality olive oils are what help prolong the oil’s shelf life.
Signs of High-Quality Olive Oil
Now that you know the many benefits of high-quality olive oil intake, you may want to learn how to identify the best olive oil. There are several ways you can make an assumption about the quality of your olive oils. Don’t expect to find the best one for you right away; take your time and go through trial and error before you can select the best one for you.
Here are some factors you will want to consider when making your choice.
1.) Fruity or Bitter Taste
Right off the bat, you will want to pay close attention to the taste of your olive oil. A good quality olive oil may have a type of fruity note base. It will taste fresh and not leave an oily residue on the palate.
Another great taste characteristic you may look out for is its bitterness. Usually, if you make oil from unripe olives, you won’t get as rich of a taste. But if you use ripped olive oils, you will be able to lock in the rich bitterness in the oil. This bitterness becomes clearly evident if you taste the olive oil itself.
2.) Peppery Signs
Another small sign you will want to notice is the type of effect it has on your throat. It is a good quality olive oil if it leaves a slight peppery sign on your tongue. This is due to the high antioxidant level of these olive oils.
You know the type of taste your olive oil should have, but what about the taste it shouldn’t have? Ideally, you want to avoid olive oils that have a wet, musty aftertaste, a metallic taste in your mouth, or give off a rancid smell. These are all signs of poor-quality olive oils that may not be fit for consumption.
Like taste, the freshness of your olive oil matters. Like most foods, the fresher your olive oil is, the better it is. According to one study, fresh EVOO oil tends to have a higher polyphenol count and, in turn, has higher antioxidants and a consequent number of health benefits.
In short, you can enjoy the many health benefits of olive oil but only if you buy high-quality, pure olive oil.
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