The Nutritional Values of Extra Virgin Olive Oil
Learn how extra virgin olive oil can improve your health: its benefits for the heart, brain, bones, and skin.
Extra virgin olive oil is one of the most valuable foods for health. Derived from the pressing of olives, this oil is rich in monounsaturated fatty acids, vitamins, and antioxidants, which give it unique nutritional properties.
For this reason, extra virgin olive oil is considered a valuable health food and should be part of our daily diet.
But we often wonder about the nutritional values of extra virgin olive oil that make this product unique and how to choose a quality evo oil. That’s why in this article we will reveal all the secrets of its nutritional properties and show you how to choose and store oil to preserve its nutritional properties.
Find out what the nutritional values of extra virgin olive oil are:
Extra virgin olive oil is composed mainly of the following monounsaturated fatty acids, including oleic acid, which accounts for 77 percent of the total. These fatty acids are important for heart health as they help maintain normal blood cholesterol levels.
In addition, it contains vitamins A, D, and K, antioxidants such as vitamin E, and polyphenols, which have anti-inflammatory properties and help protect cells from damage caused by free radicals.
Extra virgin olive oil nutritional table:
Through this table showing the nutritional values per 100 grams of extra virgin olive oil, we can answer the many questions sent to us every day by our customers, the main ones being these:
What does extra virgin olive oil contain?
What are the properties of olive oil?
How many calories are in 100 g of extra virgin olive oil?
| Nutrient | Quantity per 100 ml | RDA% |
|---|---|---|
| Calories | 884 | |
| Fats | 100 g | |
| – Saturated | 14 g | |
| – Monounsaturated | 73 g | |
| – Polyunsaturated | 11 g | |
| Cholesterol | 0 mg | |
| Sodium | 0 mg | |
| Carbohydrates | 0 g | |
| Fibers | 0 g | |
| Sugars | 0 g | |
| Protein | 0 g | |
| Vitamin E | 14 mg | 70% |
Health benefits of extra virgin olive oil:
Extra virgin olive oil has been shown to have numerous health benefits. Among them:
- Helps keep the heart healthy: the monounsaturated fatty acids in extra virgin olive oil help maintain normal blood cholesterol levels, reducing the risk of heart disease.
- Protects the brain and improves memory: antioxidants in extra virgin olive oil help protect the brain from free radical damage and improve memory.
- Promotes bone health: the high vitamin K content in extra virgin olive oil helps keep bones healthy and strong.
- Nourishes and protects the skin: vitamins A, D, E and antioxidants in extra virgin olive oil nourish the skin and protect it from damage caused by free radicals. The oleic acid found in extra virgin olive oil helps maintain the elasticity and softness of the skin, preventing the appearance of wrinkles and dryness. Regular use of extra virgin olive oil on the skin can also help reduce inflammation, acne and other skin problems. In addition, extra virgin olive oil is a natural and chemical-free ingredient, making it an ideal choice for skin care.
- Helps control weight: extra virgin olive oil contains monounsaturated fatty acids that help control hunger and maintain a healthy weight.
- Improves digestion: extra virgin olive oil helps improve digestion and prevent problems such as constipation and irritation of the intestinal tract.
- Protects against cancer: antioxidants in extra virgin olive oil, such as polyphenols, have anti-carcinogenic properties and may help prevent cancer formation.
- Reduces oxidative stress: Antioxidants in extra virgin olive oil, such as vitamin E, can help reduce oxidative stress and protect cells from free radical damage.
How to choose and store extra virgin olive oil
To preserve the nutritional properties of extra virgin olive oil, it is important to choose a quality product and store it properly.
To choose a good extra virgin olive oil, it is important to check the olive harvest date and bottling date. A fresh, quality oil will have a recent harvest date and a bottling date that is not too far off. In addition, it is important to verify that the oil was produced only from Italian olives and that it was cold pressed.
Once a good extra virgin olive oil has been chosen, it is important to store it properly to preserve its nutritional properties. Extra virgin olive oil should be stored in a cool, dry place, away from light and heat sources. In addition, it is important to avoid storing the oil for a long time in an open bottle, as oxygen and light can deteriorate the evo oil.
Some ways to use extra virgin olive oil in cooking:
Extra virgin olive oil is a versatile ingredient and can be used in many recipes. Here are some ideas for using oil in everyday cooking:
- Salad dressing: Deliba extra virgin olive oil is perfect for dressing salads, both hot and cold.
- Cooking: extra virgin olive oil is ideal for low-temperature cooking, such as baking or grilling.
- Bread and bruschetta: Deliba’s Grand Cru extra virgin olive oil is perfect for accompanying hot bread and bruschetta.
Here you will find some ideas for making the best use of Deliba evo oil:
Bruschetta: To make a delicious bruschetta, cut a slice of homemade bread and toast it lightly. Spread some minced garlic on the slice of bread and season with Deliba monovarietal sinopolese extra virgin olive oil, salt, and pepper.
Bruschetta with cherry tomatoes and mozzarella cheese: To prepare this salad, cut some cherry tomatoes and fresh mozzarella in half.
Caprese: To prepare a classic caprese, thinly slice fresh mozzarella and cherry tomatoes. Arrange them in alternating layers on a plate and season with Deliba monovarietal sinopolese extra virgin olive oil, salt, and fresh basil.
Pasta salad: To prepare a delicious pasta salad, boil durum wheat pasta and drain. In a bowl, season pasta with Deliba ottobratico extra virgin olive oil, salt, pepper, minced garlic, and fresh herbs to taste (parsley, basil, thyme, etc.).
Meat carpaccio: To prepare a delicious meat carpaccio, thinly slice the meat (beef, veal, venison) and arrange it on a plate. Season with extra virgin olive oil, salt, pepper, and lemon.
Choosing quality EVO oils and storing them properly are essential for preserving their nutritional properties. Including extra virgin olive oil in your daily diet, such as using it in recipes, can help you enjoy its wellness benefits. Moreover, being a versatile and natural ingredient, it can be used in many recipes, from the simplest to the most elaborate, to make your diet tastier and healthier.
