OLIVE OIL

female product

Olive oil is obtained from the fruits of the European olive (= olive tree), from which the stones are previously removed. After squeezing the pulp (the best method is cold pressing, which allows to obtain oil of the quality "Extra virgin olive oil"), the oil is separated from the water, which is 50-60% of the original mass of the pulp. The oil yield is 17-22% depending on the type of olives.

Olive oil is the richest dietary source of monounsaturated fatty acid – oleic acid (18:1): its content is up to 74% by weight of the oil. This acid promotes the dissolution of cholesterol plaques in the blood vessels and thus prevents the development of atherosclerosis. In addition, oleic acid, due to its antioxidant properties hinders development coronary heart disease and aging by inhibiting oxidative stress.

Olive oil contains trace amounts of vitamins other than tocopherols and vitamin K. It is high in tocopherols ( vitamin E), especially alpha-tocopherol (in 100 g - 127.7% of the daily requirement) and vitamin K(respectively - 50.2%).

mineral elements there is little in olive oil, but the content chrome it is quite high (in 100 g - 13.6% of the daily requirement).

As with other oils, O days of olive oil's defining nutrients that form the basis of its value as a food ingredient, are fatty acid . So, in the fatty acid composition, unsaturated fatty acids predominate (in 100 g - 204.1% of the daily norm), in particular - monounsaturated fatty acid - oleic (18:1, omega-9): in 100 g - up to 73.7 g.

The content of omega-6 polyunsaturated fatty acids is also quite high (in 100 g - 89.8% of the daily norm), namely – linoleic acid (18:2).

Olive oil is a valuable source phytosterols(in 100 g - 433.6% of the daily norm), which are significantly dominated by beta-sitosterol(respectively – 300.0% of the daily value). This allows to attribute olive oil To women's products(for more details, see Avocado). High enough also the content delta-5-avenasterol(41.8%) and citrostadienol(21.8%). In general, the composition of olive oil phytosterols includes 7 different substances that harmoniously complement the action of beta-sitosterol.

Carbohydrates, purine bases andOlive oil does not contain oxalic acid.

Significant contribution to antioxidant activity olive oil is also added phenolic compounds and an aliphatic triterpenoid squalene. The total content of phenols in 100 g of oil is 19.6-50.0 mg. The main phenols in olive oil are simple phenols (hydroxytyrosol and p-tyrosol), secoiridoids (oleuropein and ligustroside), and lignans. The squalene content is about 0.7% and it should be said that other foods and oils tend to have squalene levels in the range of 0.002-0.03%.

Simple phenol p-tyrosol (4-(2-hydroxyethyl)-phenol) has antioxidant, anti-ischemic, hemorheological, antihypoxic and antiplatelet properties. The second simple phenol of olive oil is hydroxytyrosol - Also inhibits platelet aggregation (antiplatelet action) and has anti-inflammatory properties.

Aliphatic triterpenoid squalene improves a number of indicators of activity immune system , primarily its ability counteract the growth of cancerous tumors and also enhances overall immunity. Squalene has been shown to be effective against the action of carcinogens, bacteria, fungi, herpes and Epstein-Barr viruses , as well as at leukemia and autoimmune diseases . Squalene has been found to be able to neutralize a number of toxic chemicals.

And it should also be noted that extra virgin olive oil contains significantly more phenols than refined olive oil, and slightly more squalene.

Calories 100 g: 898 kcal
Water in 100 g: 0.2 g
Ash from 100 g: 0.0 g

CHEMICAL COMPOSITION

Vitamins, macro- and microelements, nutrients per 100 g

VITAMINS

Name		%Daily Value
		in numbers	visually*
Vitamin B 1 (thiamine)	0.0 mg	0,0%
Vitamin B 2 (riboflavin)	0.0 mg	0,0%
Vitamin B 5 (pantothenic acid)	0.0 mg	0,0%
Vitamin B 6 (pyridoxine)	0.0 mg	0,0%
Vitamin B 9 (folic acid)	0.0 µg	0,0%
Vitamin B 12 (cyanocobalamin)	0.0 µg	0,0%
Vitamin C (ascorbic acid)	0.0 mg	0,0%
Vitamin E (alpha tocopherol)	14.3-24.0 mg	127,7%
Beta tocopherol	0.10-0.30 mg	1,3%
Gamma tocopherol	0.8-1.4 mg	7,3%
delta tocopherol	0.0 mg	0,0%
Vitamin D (ergocalciferol)	0.0 µg	0,0%
Vitamin PP (nicotinic acid)	0.0 mg	0,0%
Vitamin K (phylloquinone)	60.2 mcg	50,2%
Biotin	0.0 µg	0,0%
beta carotene	0.0 µg	0,0%
Alpha carotene	0.0 µg	0,0%
Lutein + Zeaxanthin	0.0 µg	0,0%
Beta cryptoxanthin	0.0 µg	0,0%
Lycopene	0.0 µg	0,0%
Choline	0.3 mg	0,1%
Betaine trimethylglycine	0.1 mg	0,01%
Methylmethioninesulfonium (Vitamin U)	0.0 mg	0,0%

* Full jug - 100% daily value; empty - 0-1% of the daily value.

MINERAL ELEMENTS

Macronutrients

Name	Content, mass fraction per 100 g of product	%Daily Value
		in numbers	visually
Potassium	1.0 mg	0,04%
Calcium	1.0 mg	0,1%
Silicon	0.0 mg	0,0%
Magnesium	0.0 mg	0,0%
Sodium	2.0-3.0 mg	0,2%
Sulfur	0.0 mg	0,0%
Phosphorus	2.0 mg	0,3%
Chlorine	0.0 mg	0,0%

Micronutrients and ultramicronutrients

Name	Content, mass fraction per 100 g of product	%Daily Value
		in numbers	visually
Aluminum	0.0 µg	0,0%
Bor	0.0 µg	0,0%
Vanadium	0.0 µg	0,0%
Iron	0.440-0.790 mg	4,1%
Iodine	0.0 µg	0,0%
Cobalt	0.0 µg	0,0%
Lithium	0.0 µg	0,0%
Manganese	0.0 µg	0,0%
Copper	0.0 µg	0,0%
Molybdenum	0.0 µg	0,0%
Nickel	5.5 mcg	3,7%
Rubidium	0.0 µg	0,0%
Selenium	0.0 µg	0,0%
Strontium	0.0 µg	0,0%
Thallium	0.0 µg	0,0%
Fluorine	0.0 µg	0,0%
Chromium	6.8 mcg	13,6%
Zinc	0.0 µg	0,0%

PROTEINS AND AMINO ACIDS

Name	Content, mass fraction per 100 g of product	%Daily Value
		in numbers	visually
Total protein content	0.0 g	0,0%
Content of essential amino acids	0.0 g	0,0%
Content of non-essential amino acids	0.0 g	0,0%

Essential amino acids

Name of the acid		%Daily Value
		in numbers	visually
Valine	0,0	0,0%
Histidine	0,0	0,0%
Isoleucine	0,0	0,0%
Leucine	0,0	0,0%
Lysine	0,0	0,0%
Methionine	0,0	0,0%
Threonine	0,0	0,0%
tryptophan	0,0	0,0%
Phenylalanine	0,0	0,0%

Non-essential amino acids

Name of the acid	Content, g per 100 g of product	%Daily Value
		in numbers	visually
Alanine	0,0	0,0%
Arginine	0,0	0,0%
Aspartic acid	0,0	0,0%
Glycine	0,0	0,0%
Glutamic acid	0,0	0,0%
Proline	0,0	0,0%
Serene	0,0	0,0%
Tyrosine	0,0	0,0%
cystine	0,0	0,0%

FATS AND FATTY ACIDS

Name	Content, mass fraction per 100 g of product	%Daily Value
		in numbers	visually
Total fat content	100.0 g	100,0%
Content of unsaturated fatty acids	81.44-85.92 g	204,1%
Content of omega-3 unsaturated fatty acids	0.600-0.761 g	68,1%
Content of omega-6 unsaturated fatty acids
Content of saturated fatty acids	12.004-14.254 g	52,5%

unsaturated fatty acids

Name of the acid	Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7)	1.250-1.255 g
Heptadecamonoenoic С 17:1 (omega-9)	0.125-0.130 g
Oleic С 18:1 (omega-9)	71.265-73.700 g
Linoleic C 18:2 (omega-6)	8.200-9.763 g
Linolenic С 18:3 (omega-3)	0.600-0.761 g
Stearidon C 18:4 (omega-3)	0.0 g
Gadoleic C 20:1 (omega-11)	0.000-0.311 g
Arachidonic C 20:4 (omega-6)	0.0 g
Eicosapentaenoic С 20:5 (omega-3)	0.0 g
Erukova S 22:1 (omega-9)	0.0 g
Klupanodone С 22:5 (omega-3)	0.0 g
Docosahexaenoic С 22:6 (omega-3)	0.0 g
Nervonova C 24:1 (omega-9)	0.0 g

Saturated fatty acids

Name of the acid	Content, g per 100 g of product
Capric C 10:0	0.0 g
Lauric С 12:0	0.0 g
Myristic S 14:0	0.10 g
Palmitic С 16:0	9.500-11.289 g
Margarine С 17:0	0.022 g
Stearic C 18:0	1.953-2.400 g
Arachinova S 20:0	0.400-0.414 g
Begenova S 22:0	0.129 g
Lignoceric С 24:0	0.0 g

Olive oil is a unique product that is successfully used not only in cooking, but also in cosmetology, general medicine and nutrition. Even the ancient Greeks and Egyptians valued olive oil as a source of health and energy for the body, but they absolutely did not know the composition of the product. Modern medicine uses the results of research - the composition of olive oil allows you to have a beneficial effect on the functioning of organs and systems.

Calorie content, nutritional value and chemical composition of olive oil

Nutritional value of 100 g:

• Calories: 898 kcal
• Fat: 99.8 gr

• Water: 0.2 gr
• Saturated fatty acids: 16.8 g
• Unsaturated fatty acids: 13.2 g

Macronutrients:

• Phosphorus: 2 mg

Vitamins:

• Vitamin E (TE): 12.1 mg

Trace elements:

• Iron: 0.4 mg

Firstly, the product in question, in which it is present, helps to strengthen the walls of blood vessels, normalize metabolic processes, restore and preserve the beauty of hair and nails.

Secondly, olive oil contains in its composition a large amount of oleic acid - up to 80%. This component is perfectly absorbed in the intestines, has a beneficial effect on the functioning of the organs of the gastrointestinal tract, strengthens the walls of the intestines and enhances its peristalsis.

Thirdly, oleic acid (an omega-9 unsaturated fatty acid) is able to have an anti-carcinogenic effect (in particular, in relation to breast cancer) - perhaps the most important fact related to this component. In addition, omega-9 fatty acids are able to normalize and stabilize blood pressure (they help especially well with), serve to prevent the development and obesity, and actively reduce the level of harmful.

In addition, olive oil contains linoleic acid, which promotes the rapid healing of wounds and burns, improves vision.

The benefits of olive oil

note: in the media, olive oil is often positioned as the healthiest. However, this statement is not true. Yes, in linseed oil contains much more omega-3 fatty acids, which are so necessary for vegetarians. And sunflower oil is ahead of olive oil in terms of the content of youth vitamin - vitaminE.

However, the following health benefits of olive oil are scientifically proven:

1. Drinking 2 tablespoons of olive oil daily helps reduce the risk of coronary insufficiency. At the same time, scientists emphasize that it is important to monitor the total amount of saturated fat consumed - otherwise you will not appreciate the benefits of olive oil.
2. Using olive oil for skin care, it is quite possible to hide the signs of aging - the phenols contained in the product make the skin more toned, velvety.
3. By including olive oil in your daily diet, you can naturally normalize the functioning of the digestive system - constipation stops, peristalsis is restored, and flatulence is prevented.
4. The product in question is often used for massage - the oil is perfectly absorbed into the skin, improves the functioning of the glands, and contributes to the rapid removal of toxins.
5. Regular use of olive oil strengthens bone tissue by preventing calcium leaching - this product is very useful in childhood, during the growth of the musculoskeletal system.
6. The described product is used in the pharmaceutical industry for the manufacture of medicines for lowering blood pressure.
7. Regular use of olive oil is a prevention of cardiovascular diseases - the product strengthens the walls of blood vessels, makes them more elastic, and prevents the formation of cholesterol plaques and blood clots.
8. The product in question is able to accelerate the healing processes of small and large wounds, burns of varying degrees.

But the most amazing property of olive oil is its ability to inhibit the growth of malignant tumors, to be more precise - the antioxidants / vitamins and oleic acid that make up the product in question actively remove toxins, which in turn affect the mutation of healthy cells.

Harm of olive oil

Despite the enormous benefits of the product in question for the health of the body, you need to know about its harmful properties.

Firstly, it is too high in calories and excessive consumption of the product in food can lead to obesity. Despite this, nutritionists actively recommend olive oil as a component of weight loss diets - the secret is very simple: you need to limit the amount of olive oil consumed per day to 2 tablespoons.

Secondly, people with diagnosed inflammation of the gallbladder () need to be extremely careful to introduce olive oil into the diet - it has a choleretic effect and can provoke a pain attack, exacerbation of the chronic form of the disease.

Thirdly, do not think that dishes prepared by frying in olive oil are absolutely harmless. The fact is that during heat treatment, all the beneficial properties of the product in question “evaporate”, and the harmful ones are activated. Therefore, doctors recommend using fresh olive oil without heat treatment.

In order for the product in question to become really useful for the body, you need to be able to acquire it in high quality. Of course, in stores no one will give a little oil for testing and chemical analysis - you will have to be guided by the advice of specialists. There are a number of rules that will help you buy quality olive oil.:

Note: ByAccording to some reports, up to 40% of extra virgin olive oil on the market is fake. Purchase products only from well-known manufacturers and trusted retail chains!

How to store olive oil

You need to store olive oil only in dark containers - this will not be a problem, because the producers themselves package it in dark glass bottles.

Do not put the product in question in the refrigerator or in a place that is too warm - such temperatures can reduce the level of nutrients in olive oil.

When stored for a long time, olive oil can acquire a rancid taste - this does not make the product less useful, but the taste will be spoiled. Therefore, you should not buy oil "for the future."

Do not store olive oil in open form - it perfectly absorbs odors.

Olive oil is unique in its composition and useful properties product, so it should be present in the diet of every person.

A vegetable oil that is obtained from olives. It differs in color from light yellow to dark green, depending on the degree of ripening of the fruit. It is a national product of Italy, Greece, Spain.

Manufacturing

To obtain oil, olive fruits are crushed, then the mass is mixed and then the oil is squeezed out. For this, presses of various designs are used, most often centrifuges. It is worth noting that the olive pomace remaining after pressing is also used to produce olive oil, which is considered to be of inferior quality.

The most valuable is oil, which, upon receipt, was not heated to a temperature above 27 degrees. Such oil is indicated by the word "cold" on the label.

Kinds

Olive oil is divided into the following varieties:

natural (virgin)- oil obtained only by physical cold pressing. Considered the highest quality.

purified, refined (refined) oil that has been chemically refined to reduce free fatty acids and eliminate strong flavors

pomace (pomace olive oil)- oil, which was obtained from the cake left after the first pressing. It is mined using high temperatures and chemical solvents (most commonly hexane).

The International Olive Council requires growers who adhere to its standards to label olive oil using the following varieties:

extra virgin olive oil- is characterized by a "wonderful" taste and is made exclusively from natural oil. The acidity of the product is not more than 0.8%.

virgin olive oil- olive oil of "good" taste with an acid content of no more than 2%.

pure olive oil- is a mixture of natural and refined oils.

olive oil- a mixture of refined oil and natural oil with an acidity of not more than 1.5%. Has no pronounced odor.

Olive-pomace oil- refined pomace oil, which can be mixed with natural.

lampante oil(lamp oil) - olive oil, which is intended only for industrial needs.

calories

100 grams of the product contains 900 kcal.

Compound

Olive oil is 55-83% oleic acid, which is also called omega-9, 3.5-21% linoleic acid and 7.5-20% palmitic acid. In addition, it contains stearic acid, polyphenols, vitamins A, E, D, K.

Usage

Olive oil is one of the most important components of the Mediterranean diet. It is most often used in Italian, Spanish and Greek cuisines. It is used as a dressing for salads, an ingredient in marinades for meat, fish, poultry, mayonnaise, sauces.

The oil is used to cleanse and rejuvenate the body, as well as a skin, hair, and nail care product.

How to choose

The color of the oil depends on the area where the olives are grown, their varieties and maturity. It can vary from light yellow to dark green, almost black. In this case, olive oil should have a pleasant, fresh aroma. Weak taste, rancidity - this is evidence of low-quality oil.

Storage

Olive oil is recommended to be consumed within a year after production. It should be stored in a dark, cool (10-15 degrees) and dry place. The oil easily absorbs odors, so the container in which it is stored must be tightly closed with a lid. When stored in a refrigerator, a precipitate forms in the oil, which disappears when heated.

Beneficial features

Olive oil contains a large amount of monounsaturated fatty acids, in particular, oleic, which reduces the level of "bad" cholesterol in the blood and increases the level of "good". Oil helps to tame appetite, acts as a prevention of cardiovascular diseases, atherosclerosis, Alzheimer's disease, diabetes.

It has been proven that women who regularly consume olive oil are 4 times less likely to get breast cancer.

Olive oil strengthens the immune system, rejuvenates the body, helps to cope with nervous disorders, improves memory, stimulates mental activity.

Use restrictions

When using olive oil, you need to observe moderation, as it is very high in calories. Excessive consumption of oil can adversely affect the condition of the stomach.

Story

Olive oil, as an integral component, has been included in the Mediterranean diet since antiquity. In ancient times, it was used to illuminate mosques and temples, as well as to perform Jewish and Christian rites. It is also widely used for skin and hair care.

In a number of Mediterranean countries, in particular Greece, Spain and France, there are museums that are dedicated to the history of olive oil.

In Madrid, there is the International Olive Council, which oversees the production of 95% of the world's olive oil. This intergovernmental organization puts the popularization of butter all over the world as one of its tasks. It was established under the auspices of the UN in 1959.

Olive oil is one of the world's most popular food products and is often adulterated. In 1981, an oil diluted with technical rapeseed went on the market, the use of which led to the death of about 700 Spaniards. According to some estimates, today about 40 percent of the olive oil on the world market is counterfeit.

The total calorie content of olive oil per 100 grams is 899 kcal. 100 g of the product contains:

• proteins - 0 g;
• carbohydrates - 0 g;
• fat - 99.9 g.

The product is characterized by a high content of vitamins E, A, K, D.

A full tablespoon holds 16 grams of olive oil. Thus, the calorie content of a tablespoon of olive oil is 144 kcal. Daily rate consumption of the product for an adult should not exceed 1 - 3 tablespoons.

Calories in a teaspoon of olive oil

One teaspoon holds approximately 4.6 g of product.

The total calorie content of a teaspoon of olive oil is 41 - 42 kcal. It is recommended to eat no more than 3 - 7 teaspoons of the product per day.

The benefits of olive oil

The well-known benefits of olive oil are as follows:

• the product is almost 100% unsaturated fatty acids that help reduce bad cholesterol;
• the rich vitamin composition of olive oil makes it indispensable for the prevention of heart disease, blood vessels, excess weight, diabetes;
• oleic acid in the composition of the product helps to strengthen the walls of blood vessels;
• known healing properties oils to improve vision, normalize the work of the digestive tract, strengthen bones, maintain muscle tone;
• olive oil phenols strengthen the immune system;
• oil is an effective natural laxative that helps normalize stools and prevent constipation when used on an empty stomach;
• nutritionists recommend olive oil for the prevention of stomach ulcers.

Harm of olive oil

Usually the harm of olive oil occurs in the following cases:

• if the consumption norms of the product are not observed, the body is saturated with a large number of calories, which, in turn, leads to weight gain;
• due to the strong choleretic effect, the product is contraindicated in people with cholelithiasis;

• overeating vegetable oil increases the likelihood of diabetes;
• when frying vegetable oil harmful carcinogenic compounds are formed.

Aug-19-2019

Dietary properties:

What is the calorie content of olive oil, what dietary properties does it have, all this is very interesting for those who are trying to lead a healthy lifestyle, monitor their health and figure. So we will try to answer these questions in the next article.

Replace your diet with saturated protein sources such as butter, on a source of monounsaturated fat - olive oil. It promotes satiety, helps curb your appetite so you eat less, and boosts gut production of the appetite-regulating hormone CCK. Combined with carbohydrates, this oil helps keep blood glucose and insulin levels low, preventing the body from storing fat.

Olive oil can not only protect the thighs from fat deposits; it can actually increase the body's ability to burn fat. Studies show that foods cooked in olive oil are much more likely to promote fat oxidation than foods rich in saturated fats. Experts suggest that monounsaturated fatty acids turn on genes associated with fat burning and storage.

Olive oil composition:

Vitamins:

By the way, it helps to get rid of excess weight. Extra virgin olive oil contains a lot of antioxidants - polyphenols, which suppress inflammatory processes. Inflammation is the body's natural response to infection or injury, but over time it can become chronic and contribute to other diseases such as metabolic syndrome. Scientists say that by replacing saturated fats with monounsaturated fats, you can feel more energetic.

If you're unsure which oil to choose, take a look at our recommendations and compare them to what's on the shelves.

• extra virgin oil. The best that can be. Extra virgin olive oil is worth the money they charge for it. It is indispensable in salads, where its rich taste and aroma are especially noticeable. It is made from the freshest olives and contains the maximum amount of beneficial antioxidants.
• virgin oil. It is produced using the same technology as the first, but it may be a little worse. For example, the extraction may not go as fast after harvesting the olives, the acidity of the oil may be higher. Nevertheless, such oil is also tasty and healthy for the waist, and it also saves money.
• Other grades of olive oil. If you need oil for frying, stewing or other cooking options, choose these standard and inexpensive varieties. They are more heavily processed and contain perhaps fewer antioxidants, but they withstand heat better than elite varieties. And the taste in the composition of the dish, most likely, will not be too noticeable.

How many calories are in olive oil?

And here's how much:

The calorie content of olive oil, per 100 grams, is 898 kcal.

Proteins, fats and carbohydrates (BJU) in gr. per 100 grams:

Proteins - 0.0

Fats - 99.8

Carbohydrates - 0.0

The calorie content of 1 tablespoon of olive oil is 153 kcal.

Proteins, fats and carbohydrates (BJU) in grams:

Proteins - 0.0

Fats - 17.0

Carbohydrates - 0.0

Olive oil for weight loss:

And further:

Olive oil, if stored improperly, loses some of its healthy antioxidants and can quickly go rancid.

• Buy a little. Of course, oil is cheaper in large bottles, but in this case it is better not to chase cheapness. Olive oils can be stored for about 6 months.
• Keep it away from stove (heat) and direct sunlight; under the influence of both, it deteriorates faster.
• The nose is a wonderful instrument. If the oil smells bitter, discard it. It will taste just as good as the smell.