Olive Oil

Nutritional Value

Olive oil is very rich in omega-9 (a monounsaturated fatty acid) and antioxidants (particularly vitamin E, polyphenols, carotene, etc.).

There are several types of olive oil, and their main differences relate to extraction methods and quality:

Extra virgin olive oil: first cold pressing, acidity < 0.8%, rich in polyphenols and antioxidants.
Virgin olive oil: mechanical pressing, acidity < 2%, slightly less rich in bioactive compounds.
Refined olive oil: chemically processed, contains fewer polyphenols and less vitamin E.
Organic extra virgin olive oil: same composition as extra virgin, but produced without chemical pesticides.

Olive oil offers many beneficial effects:

Cardiovascular health: regular consumption of monounsaturated fatty acids and polyphenols reduces LDL cholesterol and increases HDL.
Anti-inflammatory properties: polyphenols and vitamin E help reduce oxidative stress and chronic inflammation.
Digestive protection: promotes digestion, protects the intestinal lining, and improves the absorption of certain nutrients.
Anti-cancer effects: some studies suggest that regular consumption of olive oil may reduce the risk of digestive cancers, particularly colorectal and gastric cancers.
Hormonal regulation: because the chemical structure of polyphenols is similar to that of estrogens, olive oil may be beneficial for menopausal women by helping regulate hormone levels and alleviate symptoms such as hot flashes.