Nutritional and Energy Values
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Olive oil is a key component of the Mediterranean diet, known for its many health benefits. This report examines the nutritional and energy values of EVOO, based exclusively on PubMed sources. The aim is to provide a detailed and science-based overview of the nutritional composition and health benefits of this precious food.
Nutritional Composition of Extra Virgin Olive Oil
Macro and Micronutrients
Extra virgin olive oil is composed mainly of fatty acids, with a predominance of monounsaturated fatty acids, especially oleic acid, which represents about 70-80% of the total fat content. Polyunsaturated fatty acids, such as linolenic acid, constitute about 10%, while saturated fats, such as palmitic and stearic acid, represent about 14.5%.
In addition to fats, EVOO contains a small percentage of minor components, including tocopherols (vitamin E), polyphenols, carotenoids, squalene, phytosterols, and chlorophyll. These minor compounds are responsible for the antioxidant and anti-inflammatory properties of the oil.
Energy Values
Extra virgin olive oil is highly caloric, with approximately 899 kcal per 100 grams . This high caloric content is due to its predominantly lipid composition. However, the fats present in EVOO are mainly unsaturated, which are considered beneficial for cardiovascular health.
Health Benefits
Cardioprotective Effects
Numerous studies have shown that EVOO has significant cardioprotective effects. An analysis of data from the PREDIMED trial suggested that the inclusion of EVOO in a Mediterranean diet may reduce the risk of atrial fibrillation. Additionally, EVOO has been associated with a reduction in diastolic blood pressure and a decrease in LDL cholesterol, thus contributing to improved cardiovascular health.
Anti-inflammatory and Antioxidant Properties
EVOO is rich in phenolic compounds, which have potent anti-inflammatory and antioxidant properties. Studies in animal models have shown that EVOO can reduce intestinal inflammation and improve intestinal morphology in cases of DSS-induced colitis. Additionally, supplementation with hydroxytyrosol, a phenol present in EVOO, has shown even better results in reducing inflammation and modulating cytokines.
Effects on Metabolism and Body Composition
EVOO may also have beneficial effects on body composition and metabolism. In a randomized clinical trial, women who consumed a reduced-energy diet containing EVOO showed a significant reduction in body fat and a decrease in diastolic blood pressure compared to a control group that consumed soybean oil.
Final Considerations
Extra virgin olive oil is a highly nutritious and caloric food, rich in monounsaturated fatty acids and phenolic compounds with powerful antioxidant and anti-inflammatory properties. The health benefits of EVOO are well documented, particularly in regards to cardiovascular health, reduced inflammation, and improved body composition. However, it is important to consume it in moderation due to its high caloric content.
