Olive oil: how to choose and properly use in nutrition

Olive oil has been known since ancient times. Now its health and nutritional benefits no longer need proof. It is reliably known that it contains healthy fats, vitamins and trace elements that have a beneficial effect on the entire body. Therefore, many people use it every day to stop the aging process and find the beauty of hair and skin. But so that the product does not harm, it is necessary to use it correctly. Let us tell whether it is possible to fry in olive oil, and which varieties to choose for this.

Olive oil – food and medicine

Proper nutrition is based not only on a sufficient amount of protein and carbohydrates. The daily diet must contain healthy fats, of which there is a large amount in this oil. Among other things, it is a storehouse of other vital substances.

The composition of the oil in large quantities include Omega-9 unsaturated fatty acids. So, oleic acid in olive oil contains 2.3 times more than sunflower. Omega-9 fights free radicals, which reduces the risk of cancer and slows down age-related changes.
Healthy fats reduce the level of "bad" cholesterol in the blood, normalize blood pressure, prevent the occurrence of blood clots.
Omega-9 helps to avoid diabetes and obesity.
Olive oil contains Omega-6 unsaturated fatty acid – linoleic. Due to this, when oil is consumed, wounds heal faster and vision improves.
Vitamins A, D, K help strengthen the intestinal walls and bone tissue.
Vitamin E, which is also called the “vitamin of youth”, has a beneficial effect on the state of all internal systems. Not only health, but also beauty depends on this vitamin. Due to its effect the skin is smoothed, the hair becomes strong and shiny.

Product types

To choose the right oil for hot dishes and frying, it is necessary to consider the features of all existing varieties.
The classification of this product was approved by the International Olive Council. Today, the following main groups of oils are distinguished:

natural, obtained by cold pressing;
refined or refined, which is processed by biochemical methods to reduce the characteristic taste and smell;
Oilcake – a product of repeated squeezing of oilseed production enriched with hexane – oilcake.

The best grades of oil for beauty and health

The best grades of oil for beauty and health

The best for nutrition and beauty are considered natural varieties of oil. Quality indicator is the acidity of the oil (the proportion of fatty acids in it). In its free form, acids appear in olive oil as it decomposes. Therefore, the lower the acidity level, the more useful and pleasant the product is.

Extra Virgin oil

A method of making this oil is the oldest. Olives are pressed mechanically. The production does not apply chemical and biological technologies. Olives only wash and allow them to stand.
Extra Virgin oil has a high nutritional value and is considered the most useful. Its acidity is no more than 1%. The taste depends on the area of ​​cultivation and the variety of olives.
Despite the absence of added preservatives, the product can be stored for up to 18 months. The cost of oil of this grade is quite high, what is its only negative.

Virgin oil

This oil is obtained in the same way as Extra Virgin. This class includes a product that does not meet the category of "extra" on organoleptic properties. The oil is not so rich in color, taste and aroma, which, however, does not reduce its beneficial properties. This variety has a higher acidity – 1-2%. But a more affordable price is its undeniable plus.

Pure olive oil or Olive oil

It is a mixture of purified and natural oil. This variety is most common in our country. It has no pronounced olive flavor. Its acidity is from 1 to 1.5%.


This is a refined oil, which is obtained by various methods: by filtration, chemical and heat treatment, sedimentation. Its plus is low acidity: about 0.5%.

What else is olive oil

There are several more popular product varieties that are in demand in the global market.


This is a cake product that may contain a small percentage of natural oil. It is affordable. Therefore, it is often used in restaurants and other organizations in the post-Soviet space. The acidity of the product is 1.5%.

Lampante oil

This is a technical grade oil, unsuitable for food. It is made from fallen or substandard olives by cold pressing.

How to store olive oil

A healthy diet is unthinkable without fresh and healthy foods. Since olive oil is obtained without the use of preservatives, it is important to store it properly. Otherwise, not only the appearance and taste of the product will deteriorate, but also its valuable properties will be lost.

The oil should be contained in a green or brown glass bottle or a tin can with a tight lid. The external beauty of the packaging is not as important as the ability to protect the oil from daylight.
Olive oil loses its beneficial properties at low temperatures. It is necessary to allocate for him a shelf in a dark closet, and keep at 18-24 ° C.
In a closed bottle, the oil is stored for the period indicated on the package. After the lid is opened, the product can be stored no more than a month.

Which oil is better: choose fats for frying

Which oil is better: choose fats for frying

The main criterion when choosing oil for frying is the temperature of smoke. That is, the one in which the oil begins to burn and release substances hazardous to humans.
Extra Virgin and Virgin oils have a rather low index – 155-216 ° С. These varieties are suitable for salads and dishes without heat treatment. Pickled meat in this oil becomes soft, delicate and aromatic. But you can not fry on it.

For frying use purified oil. It begins to burn only at a temperature of 240 ° C. You can also fry in oil cake, it does not burn to 235–245 ° С. This variety is not as useful as others, but by frying vegetables or fish on it, you will not harm yourself. The main condition is not to overheat the pan.

How to make cooking in butter pleasant and safe

When the hostess takes up cooking, she wants not only to speed up the process, but also to minimize the cleaning after cooking. To fry in olive oil was comfortable, listen to the advice of professionals.

So that the fat does not splash in all directions, watch the condition of the pan and food: they must be dry. Do not allow water to drip onto the pan while cooking.
The advantage of olive oil is its increase in volume when heated. This allows you to fry on a small amount of it, which is important for supporters of a healthy diet.
If during frying it is necessary to add another part of the food, you must first add oil and wait until it gets warm. This will help to avoid a sharp decrease in cooking temperature.
During frying, the oil should be warm enough, but without smoke.

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