Extra virgin olive oil and its importance in the Mediterranean diet
The Mediterranean diet has been recognized by UNESCO as an Intangible Heritage of Humanity and represents a valid and healthy food model, not only for the populations that originate it, but for anyone who wants to take care of their health and well-being in a balanced and pleasant way.
The Mediterranean diet is not just a simple diet, but a real lifestyle inspired by the traditional eating habits of the countries bordering the Mediterranean Sea, including Italy, Greece, Spain and southern France.
Its origins date back to the 1950s, when a group of researchers, including Ancel Keys, began studying the eating habits and health status of populations in these areas, finding that they had a lower incidence of chronic diseases such as cardiovascular disease, type 2 diabetes and certain types of cancer.
Extra virgin olive oil (EVO) is a fundamental element of the Mediterranean diet and is one of its main fats.
Why is extra virgin olive oil important in the Mediterranean diet?
- Rich in nutrients: EVO is rich in monounsaturated fatty acids, in particular oleic acid, which has been shown to have numerous health benefits, including reducing the risk of cardiovascular disease, certain types of cancer and type 2 diabetes. In addition, EVO is a good source of vitamin E, vitamin K and antioxidants.
- Beneficial properties: Several studies have linked EVO consumption to a number of health benefits, including:
- Better heart health: EVO can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, protect against inflammation and improve vascular function.
- Reduction of cancer risk: EVO contains compounds that can help protect against cell damage caused by free radicals, which can lead to cancer.
- Brain function: EVO can help improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
- Weight control: EVO can help to promote satiety and reduce calorie intake, promoting weight control.
- Taste and versatility: The EVO has a unique and delicious flavor that can be used to season salads, vegetables, meat and fish. It can also be used to cook over low or medium heat.
How much extra virgin olive oil to consume?
The recommended amount of EVO in the Mediterranean diet is about 2-3 tablespoons per day. However, the actual amount you need may vary depending on your age, gender, level of physical activity, and other factors.