Olive Oil – Nutrition Facts, Types & Benefits.

Olive Oil is a healthy liquid fat obtained from olives. The highest quality olive oil is extra virgin olive oil which must be totally unprocessed and kept below 75 degrees Fahrenheit at all times during the mechanical extraction process. And she is the healthiest and most nutritious cooking fat. It is made by pressing olives. A crop that derives from the olive tree, which originates in Countries of the Meditteranean.

How Olive Oil Is Made ?

The first important step is to collect the olives from the tree. The traditional way of harvesting olives is to shake the tree or beat its branches with sticks to make the olives drop to the ground. However, if no net is used to catch the olives before they hit the ground, this process can result in bruised olives the crushing of which produces a lower-quality oil.

Carefully picking the olives is necessary in order to ensure the quality of the end-product.

After the olives have been picked, washed, and any leaves and twigs removed, then it’s time for crushing. Crushing was traditionally done using stone wheels but stainless steel rollers are much more common today.

Water is slowly stirred into the resulting paste in order for the oil molecules to concentrate. The mixture is finally centrifuged to remove the water. What is left is olive oil.

Types of Olive Oil :

Various types of oil include the following:

  • Virgin Olive Oil: This variety is used for cooking with lower acid content.
  • Extra Virgin Olive Oil: This is a much better variety and is made by cold pressing the olive fruit. It contains higher amounts of polyphenols because it is the least processed of the varieties.
  • Pure Olive Oil: This type is a combination of refined and virgin oils. It contains a higher acidic content.
  • Light Olive Oil: This type has close to little flavor making it a great option for those not wanting a heavy olive oil taste.
  • Lampante Oil: It is used as a fuel and is not recommended for cooking purposes.

Nutrition Facts :

The following nutrition information is provided by the USDA for one tablespoon (15g) of olive oil.

  • Calories: 119
  • Fat: 14g
  • Sodium: 0.3mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g

Health Benefits :

Here are 9 health benefits of olive oil :
  • Lower Depression Risk
  • Reduce Cancer Risk
  • Improve Heart Health
  • Weight Loss
  • Improve Bone Health
  • Improve Brain Function
  • Metabolic syndrome
  • Alzheimer’s disease
  • Lowers Hypertension


Please enter your comment!
Please enter your name here

Read More