NUTRITIONAL PROPERTIES OF OIL.

Despite the fact that olive oil contains the same calories per gram as other dietary fats (9 kcal/g), its chemical composition, that is, its fatty acids content, as well as the presence of some antioxidants (polyphenols, phenoticians) gives this oil exceptional nutritional properties. It possesses 55-80% of oleic acid and 3-20% of essential linoleic fatty acid. It also contains vitamin E, provitamin A and phenol compounds that act as antioxidants. These are found only in extra virgin olive oil as they are lost or altered in the refining process. Oleic acid in diets rich in olive oil reduces total cholesterol levels in blood and that linked to LDL and VLDL, in particular triglycerides. Conversely, it increases cholesterol linked to HDL (good cholesterol). It is antithrombotic, antiinflammatory and vasodilator and reduces blood pressure. It also has a positive effect on digestion functions, prevents ulcer by reducing acid formation, it fosters bile and pancreatic secretion and reduces constipation. Moreover, oleic acid is more resistant to oxidation than polyunsaturated fatty acids (contained in soybean, sunflower and corn oils). The use of this oil has also encouraged high consumption of fresh vegetables and greens, in the form of salads, which is typical of the Mediterranean countries. Virgin olive oil can also be used for cooking and fried at high temperatures, releasing only few benzopyrenes (pro-cancerogenic substances), and it can be reused up to 5 times for frying.

Frying in virgin olive oil, a cooking technique originating in the Mediterranean countries, is currently considered a very healthy technique. This is largely due to extensive knowledge about the phenomenon of fat penetration in fried foods, which shows that when the process is carried out correctly, particularly bearing in mind the frying temperature and time, a superficial coating is formed preventing hot fat from penetrating inside the food core. This is why the loss of vitamins and minerals is far lower than when stewing or roasting, less fat is ingested and therefore the caloric value of the food only increases very slightly. The nutritional quality of fried foods is not reduced compared to that of fresh foods, with the vitamin C content of vegetables remaining almost the same and the fatty content of meats being qualitatively better than before cooked.

To sum up, we could say that the secret of health and nutrition is to be found in a correct balance, like in a good concert: a high consumption of vegetables and cereal, fruit for dessert, low but sufficient consumption of animal products, particularly fish, all seasoned with the Mediterranean diet's star product, olive oil, will have a spectacular effect on health.