Sample Fact Sheets

Types of olive oil

EXTRA VIRGIN: the most pure and healthy version as it is not made with heat or chemicals. Free fatty acid (oleic acid) content of less than 0.08 grams per 100 grams.

· Healthiest

· Has most green color

· Most aromatic and flavorful (fruity, pungent, earthy, astringent)

VIRGIN: similar to extra virgin but can have a few defects in aroma or flavor and has lower chemical standards. Free fatty acid content less than 2.0 grams per 100 grams.

REGULAR OLIVE OIL: does not meet virgin or extra virgin standards because of chemicals or defects. Mixed with just a little virgin oil to give it just enough flavor.

· Best for cooking with highest smoke point

· Most clear color and blandest flavor

These varieties can also be infused with ingredients such as…

· Garlic - Truffle

· Lemon - Hot Spices

· Onion - Rosemary

Olive oil has been approved by the FDA.

FDA’S WORD…

The Claim? Reduced risk of Coronary Heart Disease

Rules: Oil must be over 70% oleic acid (monounsaturated fat) per serving and substitute for saturated fats

REFERENCES

Berbert, A. A., Kondo, C. R. M., Almendra, C. L., Matsuo, T., & Dichi, I. (2005). Supplementation of fish oil and olive oil in patients with rheumatoid arthritis. Nutrition, 21(2), 131-136.

Kiritsakis, A., & Shahidi, F. (Eds.). (2017). Olives and Olive Oil as Functional Foods: Bioactivity, Chemistry and Processing. John Wiley & Sons.

Olive Oil and Olive-Pomace Oil Grades and Standards. (n.d.). Retrieved October 24, 2019, from https://www.ams.usda.gov/grades-standards/olive-oil-and-olive-pomace-oil-grades-and-standards.

Roselli, L., Clodoveo, M. L., Corbo, F., & De Gennaro, B. (2017). Are health claims a useful tool to segment the category of extra-virgin olive oil? Threats and opportunities for the Italian olive oil supply chain. Trends in Food Science & Technology, 68, 176-181.

Vossen, P. (2007). Olive oil: history, production, and characteristics of the world's classic oils. HortScience, 42(5), 1093-1100.

Living a Healthful Life

with

Olive Oil

Katie Brunner

HOW TO INCORPORATE OLIVE OIL INTO DIETS?

Try to use Extra Virgin more often, but regular is okay when needing to fry. *Replace other fats with this!

Brands? Bertolli, Athenos, Gargiulo

How much to use?

1 tablespoon per serving,

2 tablespoons recommended daily

4 tablespoons for inflammation

Recipes/Meals to use with?

· Roasted veggies

· Dips for bread

· Dressings/vinaigrettes

· Cook with fish & meats

· Use in pastas

· Can be found in butters

· Frying eggs

*Mix it up and use flavored olive oils such as lemon when cooking fish!

Olive oil background

· Olive oil has been around for over 6,000 years, originating on the Mediterranean Coast!

· Olive oil is extracted from olives, which are harvested from trees.

OLIVE OIL NUTRIENTS

· Typical Serving Size: 1TBSP

· 1 TBSP = 120 calories

· Vitamins E & K

· Composed majorly of monounsaturated fats… the GOOD fat

· Antioxidants

WHAT ARE THE BENEFITS?

· Reduced Risk of Cardiovascular Disease & Cancer:

Oleic acid, antioxidants, and tocopherols (enhance antioxidant activity) all help do this. CVD can be decreased by 44% by consuming at least 24 grams olive oil daily!

· Protects Blood Lipids and Cells from Oxidative Stress:

This means a lower number of free radicals (these can be cancer causing) and a better balance of antioxidants!

· Anti-inflammatory:

The recommended dose for this is about 4 tablespoons. This is especially good for those with Rheumatoid Arthritis and can be even more effective when combined with fish oil

· Oleic Acid:

Oleic acid has a few more benefits such as…

Preventing lipid accumulation, (atherosclerosis).

Lower blood pressure.

Lower LDL (bad), Increase HDL (good).

Repairing damaged cells & tissues.