Do you really know olive oil? Would you choose a good olive oil? A nutritionist tells you in detail

There is an oil that is Known as liquid gold, Mediterranean nectar, that is olive oil

Olive oil is a fat directly cold-pressed from fresh olive fruit. It is considered to be the most suitable fat for human nutrition among the fats discovered so far

1. The nutritional value of olive oil

Olive oil is rich in Rich in Omega 9 series, monounsaturated fatty acids, vitamin E, olive polyphenols

Monounsaturated fatty acids can lower blood cholesterol, make bad cholesterol not easy to be oxidized, and can reduce the formation of hardened plaque blockage The probability of blood vessels

Olive polyphenols are the most effective nutrients in olive oil, which can be anti-inflammatory, anti-oxidation, anti-coagulation, anti-cancer, and anti-osteoporosis. But it only exists in virgin olive oil

Polyphenol is a chemical substance in plants, which can fight free radicals that damage the human body in the body and inhibit the oxidation of bad cholesterol, so it is also considered to be anti-inflammatory A master of cardiovascular disease. In addition, it also has a good anti-cancer effect

The unsaturated fatty acids, various vitamins and classified antioxidant substances contained in olive oil can eliminate facial wrinkles and prevent skin aging. It is edible Skin care products

The natural antioxidants and omega-3 fatty acids in olive oil help the body absorb minerals and promote bone growth

In addition, omega-3 fatty acids help maintain bone density and reduce osteoporosis caused by free radicals

Second, how to choose olive oil?

Look at the product name and classification, from the industrial grade classification, olive oil is only divided into three grades, virgin olive oil, refined olive oil, olive pomace

virgin olive oil It is also commonly known as cold-pressed olive oil. It does not use chemical methods, but uses physical methods. The oil is pressed at a temperature of less than 40 degrees, and the acidity of the oil is lower than 3.3%.

Refined olive oil uses chemical methods, The olive oil is refined by high temperature to remove color and taste to remove impurities. Although the acidity is less than 1%, in order to correct the bad flavor, various chemical processes are used to treat it. It is an olive oil with poor nutrition

Olive pomace is the olive residue left after the first virgin olive oil is pressed, and the oleic acid value obtained by chemical solvent extraction is less than 1%. This pressing method usually has to go through a refining process to remove chemical solvents before it can be used

Acid value is used to determine the proportion of free fatty acids per 100 grams of oil

Free fatty acids are also called oil-free fatty acids, which are restless fat components in oils. Excessive acidity can easily lead to oxidation, which will lead to rancidity of oils and make them inedible

Therefore, the lower the acidity when choosing olive oil, the better

The acidity of extra virgin olive oil and virgin olive oil is natural acidity, while the acidity of refined olive oil is artificial intervention acidity

From the perspective of natural acidity, the quality of olive oil should be as low as possible, preferably less than 0.8%

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Detailed classification

1. Extra virgin olive oil. The acid value of the oil should be less than 0.8%, and it is rich in nutrients. It is the best grade

2. The production of high-quality virgin olive oil is the same as that of extra-virgin olive oil, except that the quality of olives used is slightly lower, and the acidity is less than 2%

3. Ordinary virgin olive oil The production is the same as that of extra virgin olive oil, except that the quality of the olives used is lower and the acidity is lower than 3.3%.

4. Refined olive oil is resistant to high temperature cooking, but it is nutritious Poor value

Physical properties

First look at the oil body Not translucent, olive oil is yellow-green or dark yellow transparent liquid at room temperature, bad olive oil is muddy, lacks translucent luster, light color, and feels very thin

It smells like fruity olive oil, bad oil only has stale smell, musty smell, metallic smell, hahala smell and other peculiar smells, good olive oil tastes smooth, and some varieties have a slight bitter taste , and spicy taste, bad olive oil has peculiar smell, or simply has no taste at all

The olive oil bottle must be protected from light, because olive oil is sensitive to light, and the light time is continuous or strong, will easily cause olive oil to oxidize

Therefore, it is best to pack the oil in dark, opaque packaging, which will last longer

Looking at the inspection report, the quality inspection report is like a medical examination report, which can help us judge whether it is healthy or not, good or bad. The quality of this product depends on the raw materials and product safety level

Organic food is better than green food, green food is better than pollution-free food, pollution-free food is better than ordinary food

How is olive oil preserved?

Olive oil should be stored in a cool and dry place, away from light, in an environment of 5 to 15 degrees, avoid direct sunlight, especially direct sunlight, avoid high temperature, Cap the bottle after use to avoid oxidation. After the unrefined olive oil is placed in the refrigerator for a while, precipitation will appear and solidify after atomization

Refined olive oil will not precipitate or solidify even at low temperatures< /p>

How to use olive oil

Unrefined olive oil is not resistant to high temperatures, so extra-grade or high-quality virgin olive oil, remember not to use it for high-temperature cooking< /p>

Cooking can use low heat to bake vegetable cakes, pan-fried salmon, etc. It can also be used to mix yogurt, cold dishes, or drink directly, or spread on bread, or make bread sauce, such as olive oil and avocado puree, stir well with black pepper, spread on bread, etc.