Extra virgin olive oil: the prince of the Mediterranean diet!

Today I’m talking about a food that I particularly love: extra virgin olive oil, the prince of the Mediterranean diet!
EVO oil is essential for our well-being and deserves a place of honor on our table: in fact, in all the menus I prepare for my patients, it can never be missing.

Rich in properties, it has beneficial effects and is a fundamental ingredient for our diet. For these reasons, we can undoubtedly define olive oil as a real vegetable drug.

A product of excellence
Already in ancient times, olive oil was a precious food and was consumed throughout the Mediterranean. Even at the time of Homer it was considered “liquid gold”, because it was a source of many health benefits. The importance of olive oil has spanned the centuries and is more than ever confirmed: just think that UNESCO has recognized the Mediterranean diet as a “World Heritage Site”.

Every drop of Italian olive oil, appreciated all over the world, speaks of tradition, territory, excellence and health and is the quintessence of the aromas and flavors of our land. This is why I love to call him the prince of the Mediterranean diet!

In Italy the cultivation of the olive tree, whose botanical name is Olea Europaea, is widespread. Thanks to the particular geographic conformation of our country, we can find many varieties!

The olive harvest usually takes place in the months of October and November. Later the fruits are transferred to the mills for the start of the production of new oil. The high quality productions squeeze the olives in the shortest possible time to reach the milling within 6 hours. The cold pressing of the olives takes place without physical or chemical treatments. The oil obtained is intense and aromatic, very pure, with excellent organoleptic qualities and very low acidity. In this way it is possible to preserve all the compounds, rich in specific sensory characteristics and very beneficial.

The properties and benefits of extra virgin olive oil
Olive oil is a real herbal medicine because it is a source of vitamin E. It is also rich in polyphenols which act by protecting cells from free radicals and delaying physiological aging. This happens especially if combined with a good amount of vitamin E, just like in the nutritional profile of EVO oil.

In addition, olive oil has beneficial effects on the heart and arteries. In fact, a vast scientific literature demonstrates positive effects on arteriosclerosis, dyslipidemia and hypertension. In fact, the presence of elements that have a natural anti-inflammatory function and that are able to cleanse the arteries, promotes correct, fluid and good blood circulation.

Olive oil, like all oils, is a food that contains mainly fats: it is made up of approximately 70% monounsaturated fatty acids, of which the main one is oleic acid. On the other hand, it contains a small percentage of saturated fatty acids.

Until recently, this figure was considered only on a caloric basis, thus limiting its intake to a minimum. Today we consider the so-called “good fats” in the totality of their nutritional structure which includes calories, but also fundamental elements for good health such as vitamins A, D, E, K. Furthermore, polyunsaturated fats, omega 3 and 6, combined with polyphenols and vitamin E certainly contribute to keeping all connective tissues, such as skin and hair, younger and healthier.

My advice as a nutritionist dietician
The daily dose indicated for adults is about 20 g, to be customized according to subjective needs. The optimal intake of extra virgin olive oil for a healthy adult with a requirement of 2000 calories is 3 or 4 tablespoons. For women it is a very important food at every stage of life.

If of excellent quality, extra virgin olive oil promotes the correct absorption of fat-soluble vitamins. This can be important for women at risk of deficiencies such as during pregnancy, breastfeeding or menstruation. For example, during the three trimesters of pregnancy, calorie intake must be slightly increased (+260 calories in the second trimester and +500 in the third). The daily dose of oil must therefore be recalculated taking into account this increase and can reach 5 tablespoons.

After menopause, when you enter the age group with greater cardiovascular risk, it is also important to remember that EVO oil contributes to heart and arterial health.

Extra virgin olive oil and children’s nutrition
Extra virgin olive oil is also an excellent ingredient in children’s nutrition. Always of excellent quality, it can be added to the baby’s diet from the very first meals. First of all, it helps to make them more palatable, so as to facilitate the delicate transition I give milk to solid food. The oleic acid of which it is rich, in fact, is also present in breast milk and is a prerequisite for proper digestion. In addition, the oil promotes the intestinal absorption of all fat-soluble vitamins. It is very important to accustom children from an early age to a correct dietary education.

Food education is a concept that I care a lot about and in which I invest a lot of energy. I believe it is essential to train adults able to make informed and correct choices for their daily diet. I am deeply convinced of the importance of introducing educational projects to be disseminated in schools, which illustrate the origins of the food excellences of our territory and our gastronomic tradition, a real cultural and – in this case – health heritage. I also wrote a book entitled “Children at the table. Almost a game! ” where you can find many other ideas and suggestions for the correct nutrition of children.