A Guide To Understand The Benefits Of Best Quality Olive Oil For Cooking

Good for cholesterol, heart, and digestive issues, olive oil is gradually paving its way into the culinary world as one of the most valued oils. People don’t know as much about the amazing health benefits of cooking with olive oil. It is a common choice for pasta and salads.

Also, this Mediterranean wonder oil has become one of the most popular healthy oil over the years. Extra-virgin olive oil comes from the fresh juice of ripe olives. Thus, the best quality olive oil for cooking has all the great nutrients that olive oil is known for.

The Mediterranean diet is one of the healthiest diets in the world. Olive oil is an important constituent of this diet. It is liquid gold that is known for its rich nutritional content offering numerous health benefits.

What are the benefits of using best quality olive oil for cooking?

Reduces oxidative stress

Olive oil, especially extra-virgin olive oil, is super rich in antioxidants. These include tocopherols, beta-carotene, hydrophilic phenols, and lutein. In addition, it also contains more than two hundred constituents with biological activities.

Antioxidants are highly effective against cellular destruction from free radicals. Free radicals are the substances that our bodies generate during metabolism.

Also, the accumulation of free radicals leads to oxidative stress in the body. That can not only damage your cells but also pose a risk of cancer. According to some research studies, using olive oil for eating and cooking can prevent colorectal cancer and lower the risk of breast cancer.

Prevents inflammation

Chronic inflammation is one of the topmost causes of conditions like type-2 diabetes, cancer, heart disease, arthritis, obesity, and more. Oleocanthal is an antioxidant present in olive oil that produces an anti-inflammatory effect on the body. Thus, it is effective in reducing inflammation.

Furthermore, some of the other antioxidants have been known to inhibit specific genes and proteins that induce inflammation. In addition, oleic acid, which is a fatty acid present in olive oil, lowers the levels of inflammatory markers in the body.

Improves heart health

Research indicates that the polyphenols found in olive oil can protect against cardiovascular disease and atherosclerosis. Also, olive oil can prevent the oxidation of low-density lipoprotein (LDL), which is bad cholesterol. In addition, it prevents excessive clotting of blood, improves the blood vessel lining, and lowers blood pressure.

Boosts mental health

Studies suggest that eating a diet rich in extra virgin olive oil can protect the blood vessels in your brain. Thus, it can contribute to slowing down or preventing the onset of Alzheimer’s disease.

According to research, a diet rich in saturated fats has been shown to induce depression and other health problems. Olive oil is one of the most effective and healthiest sources of monounsaturated fats. These facts are excellent for your cardiovascular health and overall fitness.

Extra virgin olive oil has nutrients that provide protection to the nervous system. Therefore, it supplements the treatment of anxiety and depression. It is one of the many incredible advantages of cooking with olive oil.

Good for liver and gut health

Olive oil contains phenols, which are known to improve intestinal immunity and boost gut health. They do so by modifying the microbes in your digestive tract. As a result, they have been shown to be effective against Crohn’s disease, ulcerative colitis, as well as other forms of inflammatory bowel disease.

In addition, the monounsaturated fatty acids found in extra virgin olive oil prevent insulin resistance and inflammation in the liver. Thus, olive oil is highly effective in the prevention of liver damage.

How to attain maximum benefits of using olive oil for cooking?

When it comes to best quality olive oil for cooking, there is a certain temperature at which they start to break down or smoke. That temperature is known as the smoke point. When you heat the oil to its smoke point, the useful nutrients begin to deteriorate.

Also, the substances that are potentially hazardous to health begin to form. The smoke point of olive oil is relatively lower than many other vegetable oils. Thus, it is usually best that you avoid using it for deep frying.

Fortunately, olive oil retains all its nutritional goodness after mild cooking. Furthermore, it is useful to understand that olive oil is graded depending on the extraction process. Thus, you have to select one that can resist the temperature you intend to cook at. This will make sure that the oil retains the health benefits after the cooking process.

In addition, different grades of olive oils have distinctive smoke points and varying flavors. Virgin olive oil and extra-virgin olive oil are best for toppings, salads, light sautés, and sandwiches. To attain the benefits of cooking with olive oil, use pure olive oil for high-temperature cooking.

How to choose an oil to get optimal benefits of olive oil for cooking?

Whether you are looking for olive oil for your dressings or sautéing purposes, make sure you read the labels carefully. Here are some common types of olive oil:

• Extra Virgin Olive Oil

It is one of the most common and effective types of olive oil. You can obtain virgin olive oil via cold-pressing extraction. This procedure keeps the aromas, flavors, and nutrients of the oil intact on high-temperature exposure. It has lower acidity content than other oils. You can consume extra virgin olive oil in moderation.

• Virgin Olive Oil

It has the same extraction procedure that is responsible for the characteristic flavor and aroma of the product. In contrast to extra virgin olive oil, virgin olive oil is more appropriate for low-heat cooking and is milder in flavor.

• Pure Olive Oil

It is a combination of refined olive oil and either virgin or extra virgin olive oil. Upon blending with other better oils, refined oils improve in quality. Also, it enhances the flavor and nutrient content of the oil.

• Refined Olive Oil

You obtain this oil by extraction using ripe olives. Refined olive oil contains a minimal quantity of virgin olive oil. However, this type of olive oil is a good option if you want to cook at high temperatures.

• Olive Pomace Oil

It is the lowest quality olive oil that is subject to extraction by compressing olives and obtaining its residue. You usually add virgin oil to improve the quality of olive pomace oil. Furthermore, it is the cheapest option and is more suitable for high-temperature cooking.

Bottom line

Hopefully, this guide gave you some insight into the many great health benefits of different olive oils. Olive oil contains cardio-protective polyphenols, which can lower your cholesterol. Also, it has some great anti-inflammatory properties that can contribute substantially to your wellbeing. Thus, there is no reason you should refrain from the incredible benefits of this wonder oil.