Written by Mita Majumdar, M.Sc. | 

Article Reviewed by The Medindia Medical Review Team on Jul 09, 2018

Tips to Use Olive oil

Olive oil is extracted by pressing or crushing olives. Cold compressed extra virgin Olive oil is considered the best because it is the least processed and made from the first pressing of the olives. One tablespoon of Olive oil contains 119 calories and 14 g of fat.


Empowering Better Health


The following tips will guide you to choose and use the Olive oil in best possible way for health benefits:

  • Do not heat Olive oil. It is best to use it straight from the bottle. Olive oil loses its health benefits if it is heated.
  • Store Olive oil in opaque or dark tinted containers to preserve its phenolic compounds that have high anti-oxidant properties.
  • Check the date of manufacture. Healthful properties of good Olive oil last only 2 years. Better still if the date is within the past year.
  • Look for slight cloudiness in Olive oil. Clarity suggests that the oil has been filtered and processed a number of times thereby diminishing the quality of oil.
  • Avoid mixing Olive oil in water. Since phenolic compounds are water-soluble, contact with water will leach them out and ruin the health benefits of Olive oil.
  • A good quality extra-virgin Olive oil contains less than 0.8 percent acidity.
  • Anti-oxidants in Olive oil are bitter the higher the anti-oxidants, the more bitter the oil. So, it may not taste good in mayonnaise but can work very well with garlic and pasta dish.

References:

  1. Synthesis and Assignment of Absolute Configuration of Oleocanthal - (http://pubs.acs.org/doi/abs/10.1021/ol052106a)
  2. Giacomo D et al. Influence of the olive variety and the zone of provenience on selenium content determined by cathodic stripping potentiometry (CSP) in virgin Olive oils. Food Chemistry Volume 88, Issue 1, November 2004, Pages 135-140
  3. Kim HS, Noh SU, Han YW, Kim KM, Kang H, Kim HO, Park YM. Therapeutic effects of topical application of ozone on acute cutaneous wound healing. J Korean Med Sci. 2009 Jun;24(3):368-74. Epub 2009 Jun 12.
  4. Owen RW, Giacosa A, Hull WE, Haubner R, Wrtele G, Spiegelhalder B, Bartsch H. Olive-oil consumption and health: the possible role of antioxidants. Lancet Oncol. 2000 Oct;1:107-12.
  5. EUORLIVE study - (http://annals.org/aim/article-abstract/727945/effect-polyphenols-olive-oil-heart-disease-risk-factors-randomized-trial?volume=145&issue=5&page=333)
  6. Owen RW, Haubner R, Wrtele G, Hull E, Spiegelhalder B, Bartsch H. Olives and Olive oil in cancer prevention. Eur J Cancer Prev. 2004 Aug;13(4):319-26.
  7. Stoneham M, Goldacre M, Seagroatt V, Gill L. Olive oil, diet and colorectal cancer: an ecological study and a hypothesis. J Epidemiol Community Health. 2000 Oct;54(10):756-60.
  8. Martin-Moreno JM, et al. Dietary fat, Olive oil intake and breast cancer risk. Int J Cancer. 1994 Sep 15;58(6):774-80.
  9. Romero C, Medina E, Vargas J, Brenes M, De Castro A. In vitro activity of Olive oil polyphenols against Helicobacter pylori. J Agric Food Chem. 2007 Feb 7;55(3):680-6.
  10. Piers LS, Walker KZ, Stoney RM, Soares MJ, O''Dea K. Substitution of saturated with monounsaturated fat in a 4-week diet affects body weight and composition of overweight and obese men. Br J Nutr. 2003 Sep;90(3):717-27.
  11. Soriguer F, et al. Incidence of obesity is lower in persons who consume Olive oil. Eur J Clin Nutr. 2009 Nov;63(11):1371-4. Epub 2009 Jul 22.
  12. Lozano A, et al. Body mass interacts with fat quality to determine the postprandial lipoprotein response in healthy young adults. Nutr Metab Cardiovasc Dis. 2010 Nov 17.
  13. Puel C, Mardon J, Agalias A, Davicco MJ, Lebecque P, Mazur A, Horcajada MN, Skaltsounis AL, Coxam V. Major phenolic compounds in Olive oil modulate bone loss in an ovariectomy/inflammation experimental model. J Agric Food Chem. 2008 Oct 22;56(20):9417-22. Epub 2008 Sep 19.
  14. Santiago-Mora R, Casado-Daz A, De Castro MD, Quesada-Gmez JM. Oleuropein enhances osteoblastogenesis and inhibits adipogenesis: the effect on differentiation in stem cells derived from bone marrow. Osteoporos Int. 2010 May 21.


Comments

susan33 Monday, April 23, 2012

This is such a great blog post! I am so pleased it came out well! Appreciating the hard work you put into your site and detailed information you present. It’s awesome blog.

Most Popular on Medindia