The olive oil it can be a great ally for your health, especially for your Heart and for the brainbut it has to be done pay close attention to quantities. Taken in excess it can have negative effects, as Dr. explains Sacha Sorrentinonutritional biologist: “The contraindications of olive oil they are linked to the quantity consumed and how each food requires moderation and awareness. While olive oil offers numerous health benefits, it is important take it in moderation to avoid negative effects, such as a greater difficulty losing weight. For this reason it is always advisable to consume or prepare main meals at home. In the catering industry, it is often there is a lack of precise control regarding condiments and portions and excessive consumption of olive oil can negatively affect personal weight management goals.”
Olive oil: how much to use
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It is therefore fundamental measure the quantities correctlyin order to make the most of the beneficial effects of olive oil and at the same time not run into problems: “Generally it is advisable to consume extra virgin olive oil raw, 1 tablespoon per meal, but the quantity may vary based on individual needs and personal health goals” explains Dr. Sorrentino. “It’s important always measure the oil with a spoon to avoid exceeding quantities and choose high quality extra virgin olive oil, preferably organic, to maximize nutritional benefits.” Furthermore, to cook foods that are already fatty, it is advisable to use alternatives: “You could use extra virgin olive oil to cook meat or fish, but since these foods are already rich in fat, you can replace it with lemon juicewhich adds a fresh flavor and enhances the natural taste of fish and meat.”
The benefits of olive oil
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Olive oil is known for its many health benefits when used in moderation. In particular, the heart and brain (but not only) benefit from it: “Olive oil is rich in antioxidants such as polyphenols and vitamin E which help fight free radicals in the body, reducing the risk of chronic diseases. Approximately 70-80% of extra virgin olive oil is made up of monounsaturated fatty acids, in the form of oleic acid. This fat is beneficial for the cardiovascular healthhelps reduce levels of LDL cholesterol (the “bad” one) and increase those of HDL cholesterol (the “good one”). Olive oil therefore has a favorable impact on heart health, has a targeted anti-inflammatory action and helps prevent premature aging and chronic diseases through cellular protection. The antioxidants in olive oil can protect the brain from oxidative damage and inflammation, helping to maintain cognitive function and reducing the risk of cognitive decline and neurodegenerative diseases. In the end, olive oil can improve insulin sensitivity, allowing cells to respond effectively to changes in blood sugar levels, preventing the onset of inflammation in the body.”
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How to use oil at the table
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Another of the peculiarities of olive oil is its ability to season different types of meals, always in moderation, as Dr. Sorrentino specifies: “You can use a sprayer to spray the oil on the surface of the food, thus obtaining a more homogeneous distribution with a smaller quantity. You can consume extra virgin olive oil to season toast for breakfast, but also… Salads, to enhance the flavor of fresh vegetables or to sauté them in a pan. It is an excellent seasoning for cereals such as Venus rice, quinoa And cous cous” he concludes.
