How to choose, consume and preserve olive oil?
With rising health awareness, the Mediterranean diet has gained acclaim for its benefits for cardiovascular and brain health. Olive oil, a core ingredient in the Mediterranean diet, not only adds flavor to dishes but has also been scientifically proven to reduce the risk of dementia. This article explores the importance of olive oil in a mindful diet, including tips for selecting high-quality olive oil, proper consumption methods, recommended daily intake, and proper olive oil storage.
Why is olive oil the recommended oil for the mindful diet?
Olive oil, particularly extra virgin olive oil (EVOO), is highly regarded for its unique nutritional profile. It’s rich in monounsaturated fatty acids (approximately 75%), vitamin E, and polyphenols (such as oleuropein and oleuropein), which have antioxidant and anti-inflammatory properties and are crucial for heart and brain health.
Several studies have suggested that olive oil may benefit brain health. A 2024 study published in JAMA Network Open, which followed 92,383 American adults for 28 years, found that those who consumed more than 7 grams (about half a tablespoon) of olive oil daily had a 28% lower risk of dementia-related death. Another study suggests that the monounsaturated fatty acids in olive oil may promote neurogenesis, while compounds like polyphenols may reduce abnormal protein accumulation in the brain, lowering the risk of Alzheimer’s disease. Furthermore, replacing fats like butter or mayonnaise with olive oil can reduce the risk of dementia-related death by 8-14% per teaspoon.
Olive oil not only benefits brain health but also protects the cardiovascular system. It can increase levels of “good” cholesterol (HDL) and lower “bad” cholesterol (LDL), thereby reducing the risk of heart disease.
How to choose high-quality olive oil?
1. Prioritize extra virgin olive oil (EVOO)
Extracted from olives through a cold-pressing process, virgin olive oil is chemically untreated, retaining the highest concentration of polyphenols and antioxidants, making it the healthiest choice. In contrast, regular or refined olive oil undergoes more processing and has lower nutritional value. In Luo Xixi’s experience, olive oil packaged in clear plastic tubs is generally of lower quality and unlikely to be EVOO. High-quality olive oil is often packaged in dark glass bottles or opaque metal cans to preserve its quality.
2. Check the production date and acidity
The freshness of olive oil is crucial to its quality. It’s recommended to choose olive oil labeled with the production or harvest date, preferably the latest. Acidity is also a key indicator of olive oil quality. Extra virgin olive oil typically has an acidity of less than 0.8%, and the lower the acidity, the higher the quality.
3. Consider the flavor
The flavor of olive oil varies depending on the origin and olive variety, and can be fruity, nutty, herbal, or slightly bitter. Choose a flavor profile that suits your cooking needs, for example, a fruity flavor for salads and a slightly bitter flavor for cooking.
How to consume olive oil correctly?
Olive oil can be used in a variety of ways, enhancing the flavor of dishes while also providing health benefits. Here are some common ways:
1. As a dressing
Salad dressing: Mix olive oil with lemon juice, vinegar, or herbs to create a healthy salad dressing.
As a dipping sauce: Pair it with multi-grain steamed buns or whole-wheat bread for a simple and delicious experience.
As a cold dish seasoning: Use it in cold dishes, such as mixing it with dried tofu and cilantro, to enhance the taste and nutritional value.
2. Low-temperature cooking
Olive oil is suitable for low-temperature cooking, such as stir-frying vegetables, omelets, and stews. Due to its low smoke point (approximately 190-240°C), it is not recommended for high-temperature frying, as this can destroy its nutrients.
3. Consuming olive oil directly
Drinking a small amount of olive oil directly (1 teaspoon) is a healthy habit, but be mindful of the calorie count (approximately 120 calories per tablespoon) and avoid excessive consumption. If you do choose to drink it directly, it can be quite spicy and can be nauseating at first, so start gradually and choose high-quality olive oil.
Recommended Daily Intake
Research and nutritional guidelines recommend consuming 1-2 tablespoons (13-28 grams) of olive oil daily, equivalent to approximately 120-240 calories. This amount provides health benefits without causing caloric excess. The specific intake should be adjusted based on individual dietary habits and health status.
Serving Methods
Salad dressing
Suitable for raw consumption with lemon juice or vinegar
Use in moderation to avoid excessive calories
Cook at low temperatures
Stir-fry, omelette, stew
Avoid high-temperature frying to preserve nutrients
Drink directly 1 teaspoon daily on an empty stomach or mixed with a drink
Watch the calorie count and consult a doctor before increasing intake
How to store olive oil？
Olive oil is a naturally occurring product that easily oxidizes. Proper storage can extend its shelf life and preserve its nutrients. Here are some key tips:
1. Protect from light. Light accelerates the oxidation of olive oil, causing the loss of nutrients and a deterioration in taste. Choose olive oil packaged in dark glass bottles or opaque metal cans and store in a dark place.
2. Protect from heat. High temperatures destroy the nutrients in olive oil. Avoid storing olive oil near stovetops or in direct sunlight. The ideal storage temperature is 15-22°C.
3. Minimize exposure to air. After opening, olive oil should be used as soon as possible (recommended within 1-2 months) and the bottle should be tightly sealed to minimize oxidation. Choose small bottles to minimize exposure to air.
4. Avoid refrigeration. Storing olive oil in the refrigerator may cause it to solidify and develop an off-flavor. It is recommended to store it in a cool cupboard or pantry.
Shelf Life. Unopened olive oil typically has a shelf life of 18-24 months. Once opened, it is recommended to be used within 6 months. Peak flavor is achieved within 1-2 months of opening.
Storage recommendations
Store in a dark glass bottle or opaque metal can in a dark place away from light. Store away from heat, stovetops, and sunlight at 15-22°C. Minimize exposure to air. Store tightly closed and use as soon as possible (within 1-2 months). Avoid refrigeration to prevent solidification and odor formation. Store in a cool cupboard. Shelf life: 18-24 months unopened, 6 months after opening, peak flavor 1-2 months.
Olive oil, a star ingredient in the Mediterranean diet, not only adds flavor to dishes but also may reduce the risk of dementia through its antioxidant and anti-inflammatory properties. Maximize its health benefits by choosing extra virgin olive oil, consuming it in moderation (1-2 tablespoons daily), and storing it properly. In China, where olive oil prices are high, alternatives like rapeseed oil and peanut oil can be used. Combined with cooking techniques that reduce the amount of fat, you can still maintain a healthy diet. We hope this guide helps you better incorporate olive oil into your daily life, and we encourage you to share this helpful information with your friends!
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