Olive oil has always been called "liquid gold" because it contains an ingredient called monounsaturated fatty acids (oleic acid), olive oil contains up to 75.1% oleic acid, far more than peanut oil, soybean oil, sesame oil and other oils, this ingredient has benefits for cardiovascular and cerebrovascular diseases, blood lipids, and even blood sugar.
Recently, researchers at Harvard University in the United States have found a practical result: 7 grams of olive oil per day, reducing the risk of cancer death!
Yes, 7 grams of olive oil per day. What's about 7 grams? An egg is about 50 grams, and about 7 grams of protein is in it!
Harvard: Olive oil reduces the risk of heart disease, cancer, dementia and more
Olive oil is considered to be the most suitable oil for human nutrition in the oils and fats found so far, and recently, researchers at Harvard University in the United States have discovered its new medical effects.
On January 10, 2022, researchers at Harvard University published a research paper titled "Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults" in the journal JACC, journal of the American College of Cardiology.
The study showed that consuming more than 7 grams of olive oil per day reduced the risk of death from heart disease, cancer, dementia and respiratory diseases. Replacing butter and cream with olive oil also reduces the risk of early death for various causes by up to 34%.
The study's data analysis found that people who consumed more than 7 g of olive oil per day had a 19 percent lower risk of cardiovascular death, a 17 percent lower risk of cancer death, a 29 percent lower risk of death from neurodegenerative diseases, and an 18 percent lower risk of respiratory death than those who never ingested olive oil.
The question is, how to eat olive oil scientifically?
Since olive oil can reduce the risk of cancer death, but also improve the elderly cardiovascular and cerebrovascular problems, blood lipids, blood sugar and other issues, then how to eat olive oil scientifically?
I heard that olive oil heating causes cancer, can not be fried to eat?
Can be fried!
"I heard that olive oil heating can cause cancer, so you can only mix salad?" Not so exaggerated! In fact, olive oil acidity is low, smoke point is high, the properties are more stable than other oils, and stir-frying with extra virgin olive oil is not only not easy to produce carcinogens, but also has good flavor, low greasy feeling, safe and healthy. But also control the temperature and heat, not too high and too big.
Olive oil can be used as a seasoning and sauce?
Yes, the spices and sauces mixed with olive oil are very delicious and are the "good condiments" of the hot pot!
Extra virgin olive oil is the best oil to make sauces, it maintains a fresh color, and it is easier to show the original taste of food. Spring is coming, and adding the right amount of olive oil to the hot pot seasoning can make the food taste more delicate and smooth.
Cold dishes with olive oil, excellent!
Olive oil is the best cooking oil, which is made with a simple mixture of fruits and vegetables and herbs with simple salt, vinegar and olive oil, and the oil is clear but does not smell a trace of oily smell, and it will feel very moist when tasting.
Used in Chinese-style cold mixed vegetables, the color is bright and the flavor is refreshing.
Olive oil + balsamic vinegar for baking!
The study that preceded this article mentioned that if you replace butter and milk fat with olive oil, you can also reduce the risk of early death for various causes by up to 34%!
In many countries, it has become fashionable to directly replace butter and margarine with a delicious combination of olive oil and balsamic vinegar. Tastes better than butter and is also healthier.
How to scientifically store olive oil in the kitchen?
Olive oil is most afraid of direct sunlight, oxidation and sudden changes in temperature.
Large unopened packages of olive oil can be stored in a cool place; The large open package of olive oil can be divided into small glass bottles with dark bottles, which are easy to use and reduce the chance of olive oil coming into contact with the air and avoiding aroma loss.
The ambient temperature of the stored olive oil is preferably about 10 ° C, so that the shelf life of the olive oil can reach about 20 months, and there is no need to worry about the loss of nutrients of the olive oil.
Olive oil, which oils can be eaten with?
Since olive oil is so good, is it possible to eat more? Xiaobian even saw that some tumor patients eat a bread dipped in olive oil, which is not necessary. Although olive oil is good, it should not be consumed too much.
The Dietary Guidelines for Chinese Residents recommend that adults use 25 grams of cooking oil per day. The white porcelain soup spoon at home is about two and a half spoons to three spoons. Just because it's olive oil, you can't get five, six scoops or even more. The Harvard study above recommends a daily intake of 7 grams, and the remaining amount of oil can also be supplemented with other oils.
What other oils can olive oil go with?
- Camellia seed oil and olive oil are similar. It contains up to 80% monounsaturated fatty acids, so it is a complete alternative to olive oil.
- The ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids contained in peanut oil is about 3:4:3, and the proportion of various fatty acids is relatively balanced, so it is a balanced vegetable oil. The peanut oil produced by pressing has a strong aroma, and nutrients such as vitamin E and carotene are preserved more.
- Sesame oil also has a refreshing aroma, and is rich in vitamin E, sesame, sesamol, plant sterols, etc., which is beneficial for the prevention of cardiovascular diseases.
- Soybean oil, corn oil, sunflower oil, wheat germ oil, etc. are very rich in linoleic acid. Soybean oil, corn oil, and sunflower oil are all rich in vitamin E. In addition, soybean oil contains lecithin, corn oil contains the antioxidant ferulate, and sunflower oil contains plant sterols and phospholipids, each with health benefits. In contrast, pressed sunflower oil is more recommended because it contains more antioxidants than several other oils.
Write at the end
Although olive oil is good, do not be greedy. To maximize the benefits of all oils, the total daily intake must meet the national recommendation of 25 grams of total cooking oil per day.
bibliography
【1】Marta G F , Li Y , Walter W , et al. Consumption of Total Olive Oil and Risk of Total and Cause-Specific Mortality in US Adults[J]. Current Developments in Nutrition, 2021(Supplement_2):Supplement_2.
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