Olive oil is a healthy fat that comes from the olive and is rich in vitamin E, an excellent antioxidant that helps prevent aging of the skin. However, no more than 4 tablespoons per day can be ingested, which corresponds to 200 calories because above that amount the oil increases the fat in the blood and becomes harmful to health.
The type of olive oil is written on the label of the bottle of olive oil and the extra virgin olive oil is the best olive oil because it is the purest of olive oils, rich in vitamins and minerals, excellent for seasoning salads and vegetables or even for use in steaming and frying. Other types of olive oil may be:
- Virgin Olive Oil - A little more acid than extra virgin olive oil but also rich in vitamins and minerals, good for seasoning or use in stews and fried foods.
- Refined Olive Oil - has lower quality, because the refinement processes take color, flavor, aroma and vitamins. Can be used for seasoning.
- Compound Olive Oil - is a blend of refined olive oil with other types of oil such as soybean, so it no longer resists both at high temperatures and should not be used in steaming or frying.
In addition to the types of olive oil there is also palm oil known internationally as palm oil, which has more saturated fats that are harmful to health and increase cholesterol, so it is not as good for health as olive oil .
How to use the oil correctly
Olive oil can be used to season salads and vegetables or to make steaming and frying. Olive oil can also be used in bread, for example in substitution of butter, and is a healthier option.
Olive oil can be used to grill meat because it is a fat that can withstand high temperatures without spoiling, but it should not be used to fry foods, as shown in the second image.
The amount of olive oil that can be consumed daily should be only 1 tablespoon to water the food after it is prepared.
How to buy a good olive oil
The olive oil should be purchased in 500 ml glass containers so that the olive oil does not lose its properties after opening in the larger packs, nor does it oxidize easily in smaller packs. A good tip is not to buy the olive oil thinking only of the price, but taking into account its health benefits.
To potentiate the benefits of olive oil, its aroma and flavor, what you can do is add a sprig of rosemary and other spices into the jar.
The acidity of the oil must not exceed 0, 5%. Generally the extra virgin olive oil has up to 1% acidity, virgin olive oil between 1.2% and 1.5% acidity and the refined between 1.5% and 2.3% and therefore the best olive oil for health is the extra virgin olive oil.
