ANSWERS TO FREQUENTLY ASKED QUESTIONS

Olive oil is a valuable, highly nutritious, high-calorie product.

Caloric content per 100 g:

Nutrient	Amount	Rate **	% of the rate per 100 g	% of the norm in 100 kcal	100% of the norm
Calories	898 kcal	1684 kcal	53.3%	5.9%	188 g

The norm is the consumption of only 3 tablespoons per day. Even such a small amount of the product is of great benefit to the human organism. Therefore, it is much more important to know how many calories are in a spoonful of olive oil:
a teaspoon is 39 kcal;
a tablespoon is 119 kcal;
the daily norm (3 tbsp.) is 357 kcal.
However, remember that the nutritional value of olive oil does not depend on how many calories it contains, but on its composition and health benefits in general.

The composition of useful substances, vitamins and minerals per 100 g:

< td > Potassium, K < td > 1 mg < td > 2500 mg

Nutrient	Amount	Rate **	% of the rate per 100 g	% of the norm in 100 kcal	100% of the norm
Vitamins
Vitamin B4, choline	0.3 mg	500 mg	0.1%	166667
Vitamin E, alpha tocopherol, TE	12.1 mg	15 mg	80.7%	9%	124 g
Vitamin K, phylloquinone	60.2 mcg	120 mcg	50.2%	5.6%	199 g
Macroelements
250000 г
Calcium, Ca	1 mg	1000 mg	0.1%	100,000 yrs
Sodium, Na	2 mg	1300 mg	0.2%	65000 yrs
Phosphorus, Ph	2 mg	800 mg	0.3%	40,000 yrs
Microelements
Iron, Fe	0.4 mg	18 mg	2.2%	0.2%	4500 g
Sterols (sterols)
Beta Sitosterol	100 mg	~
Saturated fatty acids
Saturated fatty acids	15.75 g	max 18.7 g
16: 0 Palmitic	12.9 g	~
18:0 Stearin	2.5 g	~
20:0 Arachinic	0.85 g	~
Monounsaturated fatty acids	66.9 g	min 16.8 g	398.2%	44.3%
16:1 Palmitoleic	1.55 g	~
18:1 Oleic (omega-9)	64.9 g	~
20:1 Gadoleic (omega-9	0.5 g	~
Polyunsaturated fatty acids	13.2 g	11.2 to 20.6 g	100 %	11.1%
18:2 Linoleic	12 g	~
Omega-6 fatty acids	12 g	4.7 to 16.8 g	100%	11.1%

 

Now there is a lot of talk about the role of olive oil as a source of fatty acids, namely Omega-3 and Omega-6, in weight loss, because they play a significant role in metabolic processes and also make part of cell membranes. Omega-6 provokes inflammatory processes, and Omega-3, on the contrary, removes them. And inflammatory processes prevent weight loss. One should not assume that Omega-3 is more useful than Omega-6. Both are useful, but the ratio of these acids in the diet is very important. As a rule, the diet of the average resident of a megalopolis is dominated by Omega-6. According to doctors, the permissible balance of fatty acids is 1:2-1:10, where Omega-6 is greater than Omega-3. But for a modern person, this ratio reaches 1:30.
Omega-3 and Omega-6 fats are essential acids, the body cannot synthesize them independently, and therefore it is necessary to get them with food. But for a healthy diet, you should monitor the ratio of these acids in the composition of products. The table below shows the content and ratio of Omega-3 and Omega-6 in vegetable oils.

Foods, 100 g	Omega-3, g	Omega-6, g	Ratio of Omega-3: Omega-6
Linseed oil	53	17	0.000697917
Cedar nut oil	16	37	0.000721065
Avocado oil	0.96	12.5	0.050694444
Olive oil	0.76	9.7	0.050694444
Sesame oil	0.3	41.3	0.1375
Sunflower oil	0.2	40	0.180555556

Polyunsaturated fatty acids are also called vitamin F. They have a huge range of health beneficial effects, and also contribute to fat burning. Therefore, those who want to lose weight should not avoid them, but it is important to observe the recommended amount.

The choice of the type of olive oil for cooking depends on your goals – stewing, frying, baking, decorating, dressing and priorities - health benefits, taste and aroma. You can have several types of olive oil in your kitchen and experiment..

Extra Virgin olive oil can be called called a fresh juice of the olives. It is obtained by pressing olives exclusively by mechanical means, without the use of chemical and biochemical additives. During the production, olives are not subjected to any processing, except for washing. And they are collected and processed within 24 hours! That is why this type of oil has such a high nutritional value and does not lose it for at least 18 months. Due to the excellent qualities of the resulting product, modern doctors recommend Extra Virgin olive oil for both adults and children from 6 months. This oil is best o consume in its raw form as a dressing for salads and other dishes. It is also possible to fry in it at low temperatures, but note that when heated, all the valuable properties of Extra Virgin olive oil are lost.

Olive OilOlive Oil is a mixture of refined olive oil and Extra Virgin in a ratio of 85%/15%. It is good for frying, since the presence of more stable fatty acids in it is greater than in other vegetable oils, which makes the smoke formation temperature significantly higher than the temperature for normal frying of food. This oil can also be used for dressing salads, making sauces, it does not taste bitter at all. At the same time, your dish will be healthy and nutritious, but without the aroma of Extra Virgin olive oil, which gives any dish a unique taste.

Pomace (Romace olive oil)), extra virgin olive oil. The process is identical to the production of any other vegetable oil, during which organic solvents and high temperature are used. After extraction, the resulting oil is mixed with Extra Virgin to reduce the acidity and improve the quality of the final product. This oil does not have the same nutritional value as the above two types of olive oil, but it has all the vitamins and minerals of a natural oil, only in smaller quantities. You can use it in any recipe. It is excellent for frying, where a large amount of oil is required (for deep frying), since it is much cheaper than the others.

Olive oil is a natural fruit juice made from olives. Nature has provided olives with a special protective layer on the skin, which consists of a thin shell of natural wax to protect against insects and preserve moisture. Olive oil contains it after pressing. At a temperature of 3-4°C, wax and fatty acids freeze in the oil. Depending on the variety of olives from which olive oil is pressed, it can freeze with the loss of flakes, needle-like crystals, cubes, rosettes, etc. Such a precipitate can appear during transportation in the cold season. It is important to remember that the white precipitate in olive oil is not a defect, it is quite a normal thing. Cooling or freezing and further thawing of the oil does not affect the quality of olive oil in any way. It retains all its useful properties, aroma and taste. Olive oil should be stored in a cool and dry place, protected from sunlight at a temperature of 8-25°C.

It is bitter due to the presence of special compounds in the oil-polyphenols. The content of polyphenols in its volume is very high. And this characterizes the olive extract in the most positive way. Polyphenols are chemical compounds from the class of cyclic hydrocarbons. These include many medications such as:

• Antimicrobial
• Antipyretic
• Antispasmodic
• Anti-inflammatory
• Astringent
• Laxative

Vitamins P and E, two vital chemical compounds for the body, also belong to this group. Without them, a human would be completely defenseless (from solar radiation and microbes, from cancer and other aggressors).

Useful properties of olive oil are:

• Skin health: has a rejuvenating effect
• Bone health: strengthens bone tissue
• Blood circulation: reduces cholesterol levels and the risk of thrombosis
• Digestion: promotes better digestion
• Endocrine system: stimulates the endocrine system
• Heart and blood vessels: prevents the aging of the body and the development of diseases of the cardiovascular system
• Oncology: helps reduce the risk of cancer

It is necessary to store olive oil in a cool and dry place, protected from light, at a temperature of 8-25°C, for example, in a closet. Light is harmful to fatty acids, which is why Extra Virgin olive oil is packaged in dark glass bottles or tin containers. Never store olive oil in the refrigerator to prevent wax sticking it and making the oil muddy.

There is no cholesterol in olive oil, because it cannot be there. This is explained by a well-known scientific fact: cholesterol can be contained only in animal products, and it is absent in plant foods.

Sometimes you can find the inscription "cholesterol-free" on bottles of olive oil, and buyers pay more attention to this product. Such an inscription does not deceive the consumer, because there is really no cholesterol in olive oil, but in some sense it misleads the consumer, as it is a marketing move to attract additional attention to a product.

You can also often hear a misconception that due to the consumption of olive oil, cholesterol in the blood rises. In fact, on the contrary - based on a number of clinical studies, scientists have proved that the use of olive oil significantly reduces the level of bad cholesterol and at the same time maintains a sufficient amount of good cholesterol in the blood, due to the large number of monounsaturated acids in its composition, in particular oleic and Omega-3, Omega-6-unsaturated acid.