Extra virgin olive comes from the very first pressing of olives. Chefs favor it because its lack of acidity gives the oil a superior taste compared to virgin and pure olive oil. Used at the table for dipping bread and in salads, it is also used in the kitchen for sauteing vegetables. Although extra virgin olive oil has the same vitamins, minerals and macronutrients as virgin olive oil, the polyphenol content is high, which may provide heart benefits.
Fat and Calories
According to the U.S. Department of Agriculture, 1 tbsp. of extra virgin olive oil has 119 calories and 13.5 g of fat. These numbers suggest that this product should be used sparingly. For example, more oil gets incorporated into food when you deep fry, so use this product to gently saute foods instead. Likewise, go easy on salad dressings made from virgin olive oil. While extra virgin olive oil has high fat content, it has no cholesterol.
According to MayoClinic.com, olive oil contains monounsaturated fat, which reduces low-density lipoproteins, otherwise known as bad cholesterol.
Minerals
Virgin olive oil is almost completely devoid of minerals. The USDA reports that it has only 0.08 mg of iron. There is no calcium, magnesium, phosphorus, potassium or other minerals in this food.
For patients with advanced kidney disease and others who must limit their intake of phosphorus and potassium, the lack of minerals in extra virgin olive oil works in its favor. Likewise, the lack of sodium makes this a useful product for those watching their sodium intake.
Vitamins
While there is no vitamin A, B, C or D in virgin olive oil, 1 tbsp. of virgin olive oil provides 1.94 mg of vitamin E. Since the adult requirement for vitamin E is 15 mg per day, this satisfies 13 percent of the daily need.
Extra virgin olive oil is a good source of vitamin K with 8.1 mcg of this vitamin. Men and women require 120 and 90 mcg of this vitamin, respectively, so 1 tbsp. of oil satisfies 7 percent of the requirement for men and 9 percent of the requirement for women.
Protein
Extra virgin olive oil has no protein or carbohydrates. While this product is not a good source of many nutrients, it is better used to help cook other foods that are high in these nutrients. For instance, virgin olive oil can be used to saute vegetables and meats for stews. Alternatively, it can be used in making dressings for salads.
Polyphenols
MayoClinic.com explains that while all olive oil contains monounsaturated fat, extra virgin and virgin olive oils have high levels of polyphenols, a class of antioxidants that promote heart health. A 2006 article by Maria-Isabel Covas and colleagues appearing in the "Annals of Internal Medicine" explains that while further research is needed, polyphenols appear to have some effect on levels of fats in the blood and may prevent oxidative damage.
Food Pyramid
The small yellow line on the U.S. Department of Agriculture food pyramid corresponds to oils. This line is so small because according to the USDA, most Americans consume enough oil in the foods they eat. This requirement can be satisfied by consuming extra virgin olive oil as well as nuts, fish and other oils. Depending on your age and gender, it recommends that adults consume between 5 and 7 tsp. of oil.
References
- Annals of Internal Medicine: The Effect of Polyphenols in Olive Oil on Heart Disease Risk Factors -- A Randomized Trial
- U.S. Department of Agriculture: Nutrient Data Laboratory
- MayoClinic.com: Olive Oil: What Are the Health Benefits?
- U.S. Department of Agriculture: What is My Allowance for Oils
- U.S. Department of Agriculture: Inside the Pyramid
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