Extra virgin olive oil : What are the benefits of its consumption? Does it also contains powerful anti-cancer substances?
Numerous scientific evidence and clinical studies have demonstrated the beneficial role of the Mediterranean diet, in which extra virgin olive oil (EVOO) holds pride of place in combating the onset of chronic, degenerative non-communicable diseases such as diabetes mellitus, high blood pressure, metabolic syndrome, tumors, nervous system diseases, and chronic kidney disease. This is also confirmed by research conducted and ongoing at the University of Rome Tor Vergata.
Daily consumption of EVOO, as the main condiment, reduces cardiovascular risk, improves carbohydrate and lipid metabolism, helps control blood pressure, and reduces inflammation and oxidative stress, the latter of which are factors implicated in the aging process. A recent in vitro study conducted at the University of Rome Tor Vergata evaluated the antiproliferative capacity of olive leaf extracts using the Incucyte S3 Live-Cell Analysis System (Incucyte), which enables real-time analysis of cellular behavior. The study confirmed the potential antitumor activity of the minor polar compounds in extra virgin olive oil even on this cell line, which had not previously been studied in the literature.
Extra virgin olive oil : How to understand its quality
In olive oil, quality is expressed by a series of characteristics, the most important of which can be summarized as follows: organoleptic properties (flavor, presence of any defects); nutritional characteristics (degree of oxidation, acidity, etc.); characteristics
related to food safety (concentration of pesticide residues, presence of undesirable microorganisms); health properties (nutraceutical benefits).
The fundamental parameters for obtaining an "High Quality" certification are:
- Acidity (% Oleic Acid) ≤ 0.3
- Peroxide Value (meqO2/kg) ≤ 12
- Oleic Acid % ≥ 65
- α-Tocopherol (mg/kg) ≥ 120
- Biophenols (mg/kg) ≥ 200 (determined by HPLC)
- Sensory Analysis: Median defect score = 0; non-Italian varietal notes = 0
The only way to know if an extra virgin olive oil is of high quality is to ask the seller to show the chemical analyses performed on the product. So don't be shy, before buying an extra virgin olive oil always ask this question to whoever is selling it to you.
Extra virgin olive oil : Can I cook with it?
To answer this question two factors must be taken into consideration. The first one, extra virgin olive oil, burns at 175 degrees. When extra virgin olive oil burns, it not only loses all its nutritional values but also becomes harmful to health. Consequently, you can cook with extra virgin olive oil, making sure you never reach the burning point of 175 degrees Celsius.
The second one, extra virgin olive oil, above 60 degrees, loses several nutritional values. Heating extra virgin olive oil above 60 degrees Celsius can lead to a loss of some nutritional properties, especially antioxidants and thermolabile vitamins. However, the oil does not become toxic or caloric at moderate temperatures, and some research suggests that light cooking, when combined with certain foods, can actually enhance its antioxidant properties. For example, some research has shown that cooking oil can, in some cases, increase its antioxidant activity, especially when combined with certain foods like tomatoes.
A significant decrease in phenolic content was observed during frying at 180°C for 90 minutes in extra virgin olive oils. Therefore, phenol losses from extra virgin olive oils are essentially attributed to the increased temperatures produced during food processing. This hypothesis is supported by previous observations according to which heating progressively decreases the concentration of polyphenols in extra virgin olive oils, which can disappear completely with prolonged treatment at very high temperatures (313°C).
In soffritto cooking, since the temperatures are not as high (around 80°C), this loss does not occur. While the loss of phenols during boiling may be due to their water-soluble nature; therefore, the oil loses phenols into the water in which it is boiled. Although there were differences in content between raw extra virgin and extra virgin cooked with each of the culinary techniques, these differences were not statistically significant.
The behavior of the bioactive compounds in extra virgin olive oil, linked to the nutritional value of this precious food, depends on the temperature and cooking method used. It is up to the consumer to learn how to use it to preserve its nutritional qualities. The fundamental rule is always to cook at a low temperature and not for too long.
We love using extra virgin olive oil when we fry eggs, make soups, cook vegetables in the pan or bake potatoes in the owen, make stir fly dishes, cook meat or fish in foil.
