Extra virgin olive oil components are oleocanthal, oleoropein, squalene, tocopherols and oleic acid.
We all know olive oil, which is a wonderful nutrient offered to us by nature, which protects the stomach, works the intestines, and renews the veins. If we use olive oil instead of purified simple carbohydrates and saturated fats in our healthy diet, good HDL cholesterol increases. The American Heart Association reports that consuming just two tablespoons of olive oil every day reduces the risk of heart attack by renewing the arteries leading to the heart. So, how does olive oil do this? Thanks to the polyphenols unique to olive oil. This week, in the light of the latest scientific information, I would like to share with you how olive oil acts as a health shield for our body.
Components in extra virgin olive oil are health shields.
There are 230 different components in olive oil such as phenolic compounds, sterols, hydrocarbons, antioxidants
Hydroxytyrosol is one of the main phenolic components of olive oil, hydroxytyrosol is one of the most powerful natural antioxidants. This compound is twice as powerful as coenzyme Q10 and 10 times more powerful than green tea. Hydroxytyrosol, a stomach acid-resistant phenolic compound, can be used at a rate of 99 percent in the body. It plays a protective role against cognitive decline associated with diseases such as Alzheimer’s or Parkinson’s. It helps prevent osteoporosis because it has positive effects on the formation and growth of bones. Hydroxytyrosol also protects against eye diseases such as macular degeneration and glaucoma caused by oxidative stress. It prevents the development of cancerous cells and protects against leukemia, breast and colon cancers. It is also reported that to achieve these effects of hydroxytyrosol on health, 5mg of hydroxytyrosol should be consumed per day, that is, two tablespoons of olive oil should be consumed.
Although oleocanthal makes up only 10 percent of olive oil polyphenols, it is promising in the prevention of many metabolic disorders due to oxidative stress due to its biological activities. Research by scientists from Hunter University in New York showed that oleocanthal substance, which gives olive oil a bitter taste and has antioxidant properties, can enter cancer cells and destroy lysosomes, which are described as the ‘stomach of the cell’, and thus cancer in less than an hour. It has been explained that even a small amount of oleocanthal is a powerful compound that clears cells that cause melanoma, prostate, breast, liver and colon cancer.
The antioxidant effect of oleuropein; It is caused by preventing the formation of free radicals, forming bonds with metal ions such as iron and copper, and inhibiting the activities of many inflammatory enzymes such as lipoxygenase thanks to this bond. According to a recent study published in the journal ‘Biochemistry’, oleuropein, one of the polyphenols unique to olive oil, shows that it is effective in lowering blood sugar by producing more insulin in the pancreas. This research clearly states that besides healthy people, those with diabetes should also pay attention to olive oil consumption in their diets.
Squalene constitutes 90 percent of the hydrocarbon content in extra virgin olive oil. The squalene content of olive oil can be 300 times higher than other vegetable oils. All animals and plants, including humans, have the ability to synthesize squalene. Squalene can be obtained from dietary sources as well as endogenous biosynthesis in humans. It is widely found in nature, especially in shark liver, extra virgin olive oil, wheat germ, rice bran. Squalene has been shown to have a cardio protective effect by increasing HDL levels. It is also reported that squalene exerts an antioxidant effect by reducing free radicals and protecting against oxidative DNA damage in cells.
Olive oil; contains alpha, beta, and gamma tocopherols, but alpha tocopherols make up the largest percentage (88 percent) among them. With regular consumption of olive oil, tocopherols increase the antioxidant content in the human body, protect cells against free radicals and lipid peroxidation. Tocopherol, a fat-soluble antioxidant molecule, destroys free radicals, lowers inflammation-triggering cytokines such as TNF-a and IL-6, and plays a role in metabolic processes in the prevention of diseases such as cancer, cardiovascular diseases, rheumatoid arthritis, Alzheimer’s, and Parkinson’s caused by inflammation.
Oleic acid, which forms the basic structure of olive oil, protects cells against oxidative stress. It reduces blood triglyceride and cholesterol levels, which are risk factors for cardiovascular diseases, lowers blood pressure, reduces the sensitivity of LDL cholesterol to oxidation, prevents inflammation and increases HDL levels. It has been shown to reduce the risk of breast, colon, lung and prostate cancer.
The heart’s best friend
It is mentioned in the literature that olive oil increases blood flow in coronary vessels, regulates blood coagulation and blood circulation, therefore it has a preventive effect on heart diseases and heart attacks. At the same time, it has been determined that it prevents the oxidation of LDL, which we call bad cholesterol, and has an effect on preventing cardiovascular diseases and regulating blood pressure by reducing LDL levels. It was found that replacing one tablespoon of margarine, butter, mayonnaise and milk fat with an equivalent amount of olive oil reduced the risk of death by 21 percent.
Effective for burning fat
Although it may sound strange to consume fat to burn fat, it is a scientific fact that has been proven by scientific research that olive oil provides loss of more fat tissue while losing weight. Olive oil increases the quality of weight loss by activating four metabolic pathways in our body. The bioactive components in extra virgin olive oil increase the diversity of beneficial bacteria in our microbiota and reduce the bacteria that cause weight gain. Secondly, since it is a great source of medium-chain fatty acids, called MCTs, which are quickly broken down and quickly absorbed by the liver and used for energy, it ensures that appetite-regulating hormones such as peptide YY are produced more, allowing to stay full for longer.
Intestines and constipation
I can say that consuming olive oil regularly is good for chronic constipation. It is ideal to start the day with one or two tablespoons of olive oil on an empty stomach. It softens the stool in the small intestine and makes it easier to pass. Also multiplies the beneficial bifidiobacterium bacteria in the intestines. It has been shown to be effective for a happy gut. When phenolic compounds in olive oil come together with oleic acid, they suppress uncontrolled cell proliferation and prevent the growth of cancer cells. Oleic acid reduces the production of bile acids, which are especially effective in the formation of colon cancer, and ensures the integrity of the mucosal tissue.
Marinating meat with extra virgin olive oil
The denaturation of the proteins in the meat will be less in the marinade you will make with olive oil. So the meat remains soft. Marinating meats with extra virgin olive oil also has health benefits. It prevents the formation of heterocyclic amines, which are cancer-causing compounds, by 92-99 percent. I can say that it plays an active role in the protection of health. In addition, studies have shown that the loss of nutritional value during cooking in meat marinated in olive oil is less than in fruit or vegetable juices used for marinating. My recommendation is to marinate the meat with olive oil, some salt, some vinegar, garlic and lemon for at least six hours for both flavor and health.
Does olive oil really have a structure that cannot withstand high temperatures? Although there are many news and explanations on the subject, I can say that there is no scientifically proven side. In fact, there are scientific studies explaining that olive oil has a structure that is resistant to high temperatures. Since it is a type of oil that does not burn quickly, the food you fry does not become toxic. It absorbs less oil and provides a milder flavor to the fried products.
It is necessary to use mineral water while roasting meat. After the meat is added to the pot. It is necessary to add a little olive oil and a little butter. When the meat starts to release its juices, it is necessary to add 1 bottle of mineral water. The mineral water added to the pot makes the meat soft and cooks much better. In addition, if you pour the juice of 1 slice of lemon on the meat, the taste of your meat will double.