The olive oil is one of the fundamental ingredients of the Mediterranean Diet which is considered Intangible Cultural Heritage of Humanity. The word oil comes from Arabic Az-zait, which means olive juice; while in Latin was known as Oleum.
Despite the false belief that fats are harmful to the health, the certain thing is that, in recommended amounts, are absolutely necessary for the proper functioning of the organism and should not be excluded from the diet.
The energy value of all fats is practically identical and it is placed at around 900 kcal per 100 grams. However, not all fats are the same.
We should include in our diet only healthy fats and from the nutritional point of view, one of the sources of essential fatty acids that is more healthy is, without doubt, the Extra Virgin Olive Oil (EVOO). It is considered that the ideal dose is two to three spoonfuls per day for an adult.
The olive oil is distinguished by its high content in oleic acid, a monounsaturated fatty acid that helps to maintain normal levels of cholesterol and triglycerides in the blood. The consumption of olive oil has been linked, therefore, with lower cardiovascular risk.
Numerous investigations point, also, that a Mediterranean diet rich in olive oil can help to diminish our corporal weight and can help to reduce obesity, diabetes type II and the arterial hypertension. Also, it has been demonstrated that the oleic acid presented in the olive oil produces feeling of fullness in the brain.
On the other hand, the frying with EVOO generates a layer in the food that prevents the penetration of fats into them and reducing the caloric ingestion in comparison with other fats.