Is "olive oil" so expensive that it is really healthier than regular oil?

We all know that some seasonings are not good for the body after eating too much, so now there are many so-called healthy spices, such as low sodium salt, olive oil and so on.

It is said that olive oil is good for the body, so many families have begun to stir-fry with olive oil, cook, etc., but we think that healthy olive oil is really so healthy? Is it only good for the body and not harmful?

Can eating olive oil reduce the risk of early death?

60,582 women and 31,801 men enrolled in 2 platoons, with a total of 36,856 deaths during the 28-year follow-up period;

Those with the highest olive oil intake (>7 g/day) had a significantly 19% lower risk of all-cause mortality compared to those who never/hardly ingest olive oil;

Ingestion of more olive oil significantly reduced the risk of death from cardiovascular disease, cancer, neurodegenerative diseases and respiratory diseases by 19%, 17%, 29% and 18% respectively;

Replacing 10 grams of margarine, butter, mayonnaise and cream per day with an equal amount of olive oil was associated with an 8-34% lower risk of all-cause and end-cause death;

Substitution of olive oil for other vegetable oils was not significantly associated with the risk of death.

Can olive oil reduce cardiovascular disease?

First of all, it should be clear that compared with other edible oils, olive oil is a relatively healthy edible oil because it is rich in monounsaturated fatty acids, but some advertisements are called: lowering cholesterol, lowering blood lipids, etc., and also need to be combined with other diets to achieve a reasonable and healthy diet.

Simply eating olive oil is not enough, can only say that compared to the usual eating of lard, butter and other animal fats is relatively healthy, but olive oil is ultimately an oil, eating too much will still cause obesity, increase the risk of cardiovascular disease and so on.

Olive oil, how to eat is exquisite?

Many families use olive oil to stir-fry, in fact, it is not OK, the beneficial ingredients in olive oil such as polyphenols, unsaturated fatty acids, etc., are more sensitive to heat, this cooking method will cause damage to them to varying degrees, so that olive oil nutrient loss.

Therefore, if you eat olive oil at home, it is still recommended to put some in moderation when eating mixed vegetables

How to choose high-quality olive oil?

The quality of olive oil is clearly stipulated in international and continental national standards, which are simply divided into the following files:

1. Extra Virgin: The finest olive oil. Cold pressed from the finest olives, no need to be extracted with solvents. Extremely low in free fatty acids.

Virgin Olive Oil: Oil extracted for the second time at low temperatures or using the second grade of fine olives, the same method as extra virgin olive oil, but it contains more free fatty acids.

3. Olive Oil:The oil pressed out of the third time is already black and not pure enough, not suitable for consumption, and needs to be removed by solvent refining and then reheating. Then mix with premium pure olive oil.

4. Olive Pomace Oil: After mechanical and manual treatment of olives, the oil and moisture in them have been extracted, and finally only the pomace remains. The use of solvents enables the extraction of additional oil from the pomace, which cannot be considered olive oil because of the lack of beneficial ingredients but still high monounsaturated fatty acids.

So be sure to keep your eyes open when buying.

How much oil should different age groups eat?

Before looking at whether olive oil is healthy, let's take a look at how much oil people of different ages should eat every day.

From 6 months, your baby can start eating complementary foods.

According to the "Dietary Guidelines for Chinese Residents", babies aged 7 to 9 months need to add an additional 5 to 10 g of oil if their supplement is mainly based on plant foods such as cereals, vegetables, and fruits.

1-2-year-olds are recommended to consume 5 to 15 g of cooking oil per day;

2-3 years old baby daily recommended intake of 10~20 g of cooking oil;

4-5 years old children are recommended to consume 20 to 25 g of cooking oil per day;

Adults are recommended to consume 25 to 30 g of cooking oil per day.

What oil is the healthiest?

Relatively speaking, vegetable oils such as olive oil, canola oil or corn oil are relatively healthy. One of the most popular is olive oil.

The biggest advantage of olive oil is that it is rich in monounsaturated fatty acids, which have a certain effect on cardiovascular and cerebrovascular health, but the lower price of canola oil also has the same properties.

In fact, our common high-quality peanut oil, sunflower oil, their fatty acid composition is also very friendly to cardiovascular and cerebrovascular health, and the price is much cheaper than olive oil.

If you want to consider the price-performance ratio, olive oil is actually not the best choice.

It's important to eat oil, but don't eat oil for the sake of eating oil, whether adults or children.

The daily diet is still light, less oil, less salt, and at the same time, the cooking oil can be often changed in cooking, which is very helpful for the intake of different nutrients

bibliography:

[1] "More than 90,000 people followed up for 28 years: olive oil may reduce the risk of early death", Zeitgeari Daily

[2] Olive oil is so expensive, is it really better than ordinary oil? Dr. Lilac

[3] Is eating olive oil good for the heart? A lot of people eat the wrong thing! Tencent Medical Code she knows

[4] "[Popular Science Nutrition] Healthy olive oil, can it withstand Chinese cooking? Clinical Nutrition Network

Personal introduction: Nutritionist Vivi (Zhu Yuwei), China's first batch of registered dietitians, returnee master of nutrition, national first-class public nutritionist, vice chairman of the Infant Supplement Professional Committee, member of the Maternal and Infant Science Writers Association of China Science Writers Association, the whole network of fans more than one million,000,000,000,000,000 people, focusing on the dissemination of international mainstream maternal and infant parenting, nutritional food and other popular science knowledge. Welcome to follow me on Penguin and various platforms