Olive oil, which comes from crushed and pressed olives, is a staple of Mediterranean cooking and is widely considered one of the healthiest dietary oils available. Different grades of olive oil are available, with extra virgin oil, obtained from the first pressing and left unprocessed, being the most healthful type. Extra virgin olive oil has a low smoke point, so it burns easily and should not be used in cooking. Instead, it can be used as a topping on salads, vegetables or other foods.
Servings and Calories
One tbsp. of olive oil, approximately 13 g, is a single serving. One tablespoon contains 119 calories, all of which comes from fat. Olive oil, like other cooking oils, contains no protein, carbohydrate, fiber or cholesterol.
Fats
The fats in olive oil are considered healthy fats and are primarily made up of monounsaturated fat. Olive oil contains 1,318 mg of omega-6 fatty acid and 103 mg of omega-3 fatty acid. It contains a high level of oleic acid, also known as omega-9 fatty acid, a necessary fatty acid that helps cells resist breakdown in the body. Because the fats in olive oil are delicate and break down easily, the oil should be stored in a dark, cool location for no longer than three or four months.
Antioxidants and Micronutrients
The major vitamins in olive oil are vitamin K and vitamin E. The oil contains trace amounts of minerals, including calcium, iron and potassium. Olive oil contains other antioxidant components called polyphenols, such as tyrosol, hydrotyrosol, protocatechuic acid and oleuropein. The compounds chlorophyll and carotenoids are other beneficial components found in olive oil.
Health Benefits
Olive oil may be protective against breast and colon cancer due to a range of compounds it contains such as oleic acid and phenols. In regions such as the Mediterranean where olive oil makes up most of the fat intake of the residents, the rates of atherosclerosis, diabetes, heart disease, colon cancer, asthma, along with overall mortality, are significantly lower than in areas where other fats are typically used.
Recommendations
Olive oil is a good choice for including necessary fat into the diet, since it is primarily composed of healthy fats instead of unhealthy saturated fats. Olive oil can be used in place of fat sources such as butter. To achieve the heart health benefits of olive oil, exclusive use of olive oil as the only dietary oil is recommended. However, like all fats, olive oil should be used sparingly, since overeating it can contribute to weight gain.
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