How much is there to say about olive oil? It is an essential part and parcel of our kitchen equipment, due to its rich flavor and versatility as a cooking medium, since it can be used for roasting, frying, baking, or sautéing.
Notwithstanding all of the above, it's packed with so many nutrients that benefit our health. The primary source of added fat in the Mediterranean diet, it’s been thoroughly studied, with some research suggesting that it could protect against heart disease, combat cancer, and alleviate inflammation. Extra virgin olive oil is the least processed type and the richest one in antioxidants.
Nutritional facts
A tablespoon of olive oil contains:
- Calories: 119
- Saturated fat: 14% of total calories
- Monounsaturated fat: 73% of total calories
- Polyunsaturated fat: 11% of total calories
- Vitamin E: 13% of the Daily Value
- Vitamin K: 7% of the Daily Value
Monounsaturated fatty acids, such as oleic acid promote cardiovascular health. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more.
Extra virgin olive oil is also a great source of antioxidants, most famously oleocanthal and oleuropein, which are compounds that help fight inflammation and chronic disease.