Olive oil health benefits And Olive oil nutritional value(jaitun ka tel)
updated on: November 5, 2016
Olive oil is a fat obtained from the olive (the fruit of Olea europaea; family Oleaceae), a traditional tree crop of the Mediterranean Basin. The oil is produced by pressing whole olives and is commonly used in cooking, cosmetics, pharmaceuticals, and soaps because of amazing olive oil health benefits, and as a fuel for traditional oil lamps.
In countries that adhere to the standards of the International Olive Council (IOC), as well as in Australia, and under the voluntary USDA labeling standards in the United States:
Types of Olive Oil
Extra-virgin olive oil comes from virgin oil production only, and is of higher quality: among other things, extra virgin olive oil health benefits are best, it contains no more than 0.8% free acidity, and is judged to have a superior taste, having some fruitiness and no defined sensory defects. Extra-virgin olive oil accounts for less than 10% of oil in many producing countries; the percentage is far higher in the Mediterranean countries.
Virgin olive oil comes from virgin oil production only, olive oil nutritional value is of slightly lower quality, with free acidity of up to 1.5%, and is judged to have a good taste, but may include some sensory defects.
Refined olive oil is the olive oil obtained from virgin olive oils by refining methods that do not lead to alterations in the initial glyceridic structure. It has a free acidity, expressed as oleic acid, of not more than 0.3 grams per 100 grams (0.3%) and its other characteristics correspond to those fixed for this category in this standard. This is obtained by refining virgin olive oils with a high acidity level or organoleptic defects that are eliminated after refining.
Olive pomace oil is refined pomace olive oil often blended with some virgin oil. It is fit for consumption, but may not be described simply as olive oil. It also has a high smoke point, and thus is widely used in restaurants as well as home cooking in some countries.
How to Store and save olive oil
- If olive oil goes rancid, it not only spoils the delicate taste and smell but also affects the olive oil nutritional value nutritional profile. Hence, proper storage is essential and thus for olive oil health benefits.
- Even though olive oil’s monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils, olive oil should be stored properly and used within a few months to ensure that olive oil nutritional value, healthy phytonutrients remain intact and available.
- Resist the temptation to place your beautiful bottle of olive oil on the window sill. Light and heat are enemies of olive oil nutritional value. So, store it in a cool and dark place.
- Remember, oxygen promotes rancidity. Hence, store in a tightly sealed bottle.
Culinary Uses of olive oil (jaitun ka tel)
- Dress up salads with a tablespoon of olive oil and a splash of lemon juice or balsamic vinegar.
- Place your olive oil and vinegar in a small dish and enjoy as flavouring for a slice of crusty whole grain bread.
- Enhance your vegetable preparations with a sprinkling of grated Parmesan cheese and a little olive oil.
- Use olive oil to top off brown rice or pasta.
- Puree roasted garlic, cooked potatoes and extra virgin olive oil together to make exceptionally delicious garlic mashed potatoes. Season to taste.
- Drizzle a bit of extra virgin olive oil over healthy sautéed vegetables before serving.
- Instead of putting the butter dish out on the table, place a small cup of extra virgin olive oil to use on your bread or rolls.
- For extra flavour, try adding a little Balsamic vinegar or any of your favourite spices to the extra virgin olive oil.
Olive oil health benefits (jaitun ka tel)
Anti-inflammatory and Antimicrobial Properties
The phenols present in olive oil have anti-inflammatory properties. The antimicrobial characteristics of the oil are a result of its strong aroma.
Mediterranean diet comprising of food rich in unsaturated fats (found in olive oil and nuts) and nitrite and nitrate (found in leafy green vegetables) may help protect you from hypertension.
Olive oil is known to aid in the digestive process. It is used as a medicinal oil to clean the digestive tract and to improve bowel movements. One of important olive oil health benefits
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Olive oil health benefits for Weight Loss
It is very difficult to gain weight from the mono-unsaturated fats present in olive oil. Experiments involving Mediterranean olive oil have shown positive results in regards to a reduction in human body weight.
Natural olive oil contains 70% monounsaturated fatty acid. As a result, it lowers cholesterol accumulation in the blood and reduces heart problems. It reduces the LDL, while at the same time increasing the HDL level.
LDL cholesterol is the bad type of cholesterol, which increases the risk of heart attacks and pulmonary heart disease. Extra virgin olive oil, which is rich in almost 40 antioxidant chemicals, helps reduce the oxidation effects of LDL cholesterol.
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Healthy Cell Wall
Olive oil contains polyphenol which helps in stronger cell wall. It also increases the elasticity of arterial wall, protecting against various heart conditions.
Hydroxytyrosol, a major component of olive oil may help prevent breast cancer in postmenopausal women.
Olive oil benefits to boosts the metabolism, the growth of good bone structure, and brain development in children. It is an excellent source of vitamin E, which is very beneficial for older people.
Olive oil health benefits to prevent diabetes
A diet rich in mono and polyunsaturated fats, like the one that contains olive oil, can help prevent diabetes.
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It was found that olive oil health benefits might contribute to strong bones. Blood was found to contain higher levels of osteocalcin, which was an indication of healthy bone formation.
Skin benefits of Olive Oil (jaitun ka tel)
Improves Skin Health
Olive oil contains vitamin E. Olive oil nutritional value and This nutrient improves skin health by treating inflammation, acne, and even protecting the skin from serious ailments like psoriasis and skin cancer. Mix 1/3 cup of yogurt, ¼ cup of honey, 2 tsp of olive oil thoroughly till you get a thick solution. Apply this solution on your face and leave it on for about 20 minutes. Wash it off with lukewarm water. You can follow this remedy once a week.
Massage the olive oil onto your face. Leave it on for about 15 minutes, and then wash off with lukewarm water.
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Helps Remove Makeup
Dip a couple of cotton balls in olive oil and rub them over your face to remove makeup. You can also moisten a cotton pad with olive oil and use it to remove makeup on your eyes. In addition to removing makeup, the oil can also soften the skin around your eyes.
Hair benefits of Olive Oil (jaitun ka tel)
Keeps Hair Healthy
Olive oil contains vitamin E, which is often used to reduce hair loss. Honey ensures the hair is moisturized. Olive oil nutritional value is amazing as it contains other nutrients like magnesium, zinc, sulfur, calcium, and B vitamins that aid hair growth. The egg yolk is rich in protein, a nutrient that is the primary constituent of hair. Mix ½ a cup of olive oil, 2 tablespoons of honey, a egg yolk thoroughly till you get a smooth paste. Apply this paste to your hair and leave it as it is for about 20 minutes. Wash off with lukewarm water, and then follow up with a conditioner.