For ExtraVirgin Olive Oil (EVO) we mean an oil obtained from the first pressing of the drupes, or fruits (olives), of the plant European olea Leccino (better known as olive). The extraction processes of extra virgin olive oil are MECHANICAL and the use of chemical means or processes is totally excluded;
NB. The pH of extra virgin olive oil is expressed in free fatty acids of oleic acid (C 18: 1); from a food law point of view, an EVO oil must not exceed 0.8% of free C 18: 1.
Nutritional and cooking properties
The extra virgin olive oil consists of 99% lipids. The saponifiable portion of these fats is mainly organized in simple triglycerides (or triacylglycerols) (glycerol esters with three fatty acids) and / or mixed.
The quality of the fatty acids of extra virgin olive oil determines its chemical-physical properties and, in practice, its relative relevance within the various culinary preparations. At the same time, the unsaponifiable portion of extra virgin olive oil brings many essential micro-molecules (fat-soluble vitamins - tocopherols and B-carotene), or in any case very useful for the human organism (phytosterols and polyphenols); well, some of these molecules contribute, together with the typical fatty acids, to determine the chemical-physical properties of the finished product (antioxidants).
The fatty acids most present in the triglycerides of extra virgin olive oil are: oleic acid (monounsaturated - predominant over the others), palmitic acid (saturated), linoleic acid (polyunsaturated - ω ‰ 6 family) and α-linolenic acid (polyunsaturated - family of ω ‰ 3). The prevalence of oleic acid gives the extra virgin olive oil unparalleled properties; this fatty acid, chemically monounsaturated, determines:
- A smoke point sufficient for FRYING; this parameter is physically determined by the saturation level of the fatty acids (the saturates have a higher smoking point than the unsaturated ones and the monounsaturated ones have a higher smoking point than the polyunsaturated ones) and by the quantity of free fatty acids (> free fatty acids <point of smoke). It is true that lard, refined and / or seed and / or hydrogenated oils boast greater resistance to high temperatures, but the quality of fatty acids and their impact on metabolism are not even remotely comparable to those of oil. extra virgin olive oil. To learn more, read the article: ideal oils for frying.
- An oxidative stability useful for STORAGE; they are particularly stable to oxidation and therefore contribute to determining the preservative properties indispensable in immersion packaging; on the contrary, the other fats used in the kitchen (with the due differences) do not have as good oxidation resistance characteristics. To learn more, read the article: conservation in oil.
In parallel, unsaponifiable micro-molecules such as glycosides (polyphenols) e antioxidant vitamins (tocopherols / vitamin E + Β-carotene or carotenoids in general) contribute to the increase of the conservative properties of the extra virgin olive oil. However, it is also necessary to remember that: in the event that heat treatments are used (cooking / frying or simply post-potting heating for preservation in oil), the quantity of antioxidant molecules and the integrity of the polyunsaturated fatty acids could undergo a notable molecular decline.
Nutritional properties and dietary contextualization of extra virgin olive oil
As already explained, extra virgin olive oil is a good substrate for frying and an excellent food for preservation in oil. The nutritional properties, compared to any gaseous seasoning, are decidedly better; starting from the assumption that it is a widely appreciated food thanks to its typical taste and palatability, the "extra virgin olive oil deserves to be used" raw "with free frequency but in doses proportionate to the real caloric needs of the subject. Finally, we remind you that "Extra virgin olive oil brings vitamins, antioxidants, phytosterols and monounsaturated fatty acids, therefore, in place of the saturated lipid portion of animal origin (fats contained in cheeses, meats and fat derivatives, eggs, etc.) it can determine a significant nutritional advantage .
Focusing on the content of monounsaturated fatty acids, it is not uncommon to hear that extra virgin olive oil is compared to other vegetable oils and discredited for the lower content of ω3 essential fatty acids (more abundant in linseed, soy and walnut oil etc.); in fact, this comparison has no reason to be supported. First of all, I would challenge anyone to fry or preserve food in oils rich in polyunsaturated fatty acids; the result would be a real disaster as the presence of double bonds gives the fatty acids a considerable instability to heat and oxidation. Secondly, it is necessary to remember that:
- Even monounsaturated fatty acids, like many polyunsaturated ones, are characterized by a POSITIVE metabolic impact; they are distinguished by their beneficial effect on the blood lipid profile and, therefore, contribute to the prevention of cardiovascular diseases.
- The polyunsaturated fatty acids of the ω3 family present in vegetable oils are NOT totally bioavailable; the ω ‰ 3 contained in soybean, linseed, walnut oil, etc.they mainly contain α-linolenic acid (abbreviations ALA, AaL, LNA or 18: 3-ω3) which, unlike eicosapentaenoic acid (EPA, 20: 5 ω ‰ 3) and docosahexanoic acid (DHA, 22: 6 ω ‰ 3), requires a molecular conversion to perform the related metabolic functions.
Obviously, the same goes for extra virgin olive oil ... however, if the presence of ω3 fatty acids represents the only discriminating factor in the choice between extra virgin olive oil and other seasoning oils, in my opinion there are no differences sufficient to prefer a less pleasant oil than EVO, however, with great culinary "ductility".
We conclude by recalling that the extra virgin olive oil, while being characterized by: the "excellent contribution in functional non-energetic micro-molecules, the" excellent lipid profile, the conservative utility, the possibility of use in frying and the excellent taste characteristics, however, it represents a seasoning fat that provides 899 kcal per 100g of product. In the context of a balanced diet (and especially in the case of any metabolic pathology) the lipid content of EVO (and that of blue fish) should replace as much as possible the saturated fat portion deriving from meat, eggs and milk derivatives ... but this does not mean that it can be consumed freely! Ten grams of extra virgin olive oil (sufficient for the dressing, for example, of a plate of salad or boiled zucchini) alone provide three times the calories provided by the side dish itself; it follows that exaggerate in the dressing of the various dishes with extra virgin olive oil it has a more than decisive effect on the overall energy intake and on the distribution of macronutrients (which should include a lipid intake between 25 and 30% of the total kcal).
Other applications of extra virgin olive oil
The extra virgin olive oil also has properties and applications very different from the culinary ones; it, as we have already mentioned, has both a saponifiable portion and a NON saponifiable portion of liquid constitution and yellow color (also called Olea Europeae Oil Unsaponifiables). The latter is made up of 80% SQUALENE and 20% hydrocarbons, triterpene and aliphatic alcohols, sterols, tocopherols and carotenoids.
Some studies have shown a positive effect on skin sebum thanks to its emollient and sebum-restorative characteristics; furthermore, it seems that the NON-saponifiable portion also boasts an "important positive action on the skin trophism thanks to the stimulation of the reparative processes on the dermis and epidermis".
Among the other properties of extra virgin olive oil we mention the mildly laxative and the pain relieving properties conferred by the presence of oleocanthal.
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