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AN AUTHENTIC MEDITERRANEAN DIET – WHY YOU SHOULD MAKE OLIVE OIL PART OF YOUR DIET

OLIVE OIL
OLIVE OIL

Olive Oil: A key player in preventing heart disease
Although the health and longevity of Mediterranean people are linked to an authentic Mediterranean diet, rich in plant-based foods and low in animal gutes Muraglia Olivenöl products, what really defined this traditional diet is the copious use of olives and olive oil, the main source of fat and the Culinary basis of the Mediterranean cuisine.

Olive oil has played an important role in the low incidence of heart disease in the Mediterranean population for centuries.

Study conducted by Montoya

We also know that all olive oils have about the same proportion of monounsaturated fats. Then why buy extra virgin olive oils when it is more expensive than refined olive oil? Two main reasons:

Refined olive oils are loaded with chemicals

The oil thus obtained (cold) is extra virgin olive oil, the natural juice obtained from the olives. It preserves the fruit’s unique taste, smell and health properties.

Extra virgin olive oils contains more antioxidants than their refined versions

Countless studies conducted to examine the activities of some minor compounds in olive oils have shown that they are powerful antioxidants and powerful free radical scavengers. Free radicals are very unstable and destructive molecules that subject our cells to oxidative stress, continuous damage that eventually kills cells. When free radicals kill or damage enough cells in an organism, the organism ages and eventually dies. Let’s take a look at some of them.

Vitamin E (±-tocopherol)

Olive oils contains alpha-tocopherol or vitamin E, the tocopherol with the highest natural antioxidant activity and one of the most effective defenses against oxidation in our cell membranes. Consistent evidence shows that people with low levels of vitamin E in their blood experience more damage in their arteries than those with an adequate amount.1 On average, the amount of vitamin E in the oil is about 24 to 43 milligrams per 100 grams of oil. 2 One tablespoon of extra virgin olive oils contains 1.6 milligrams (2.3 IU [International Units]) of vitamin E, which is 8 to 15 percent of the recommended daily allowance.

Polyphenols: tyrosol and hydroxytyrosol

Extensive research shows that polyphenols are powerful antioxidants and inhibitors of free radical “attacks.” Tyrosol is quite stable and is able to reverse the oxidation of LDL cholesterol.3 Hydroxytyrosol is an efficient free radical scavenger and contributes to the shelf life of the oil by delaying its auto-oxidation.4 Based on some studies5 on average , these compounds in olive oils account for the following approximate values:

  1. Extra virgin olive oil: 4.2 milligrams per 100 grams
  2. Refined Olive Oil: 0.47 milligrams per 100 grams

extra virgin olive oils and refined oils.

Hydrocarbons: squalene

The main hydrocarbon in olive oils is squalene, another powerful antioxidant. A study6 shows that the average intake of squalene in the United States is 30 milligrams per day. Intake in Mediterranean countries can reach 200-400 milligrams per day. The dose of squalene found in olive oils is roughly as follows:

  1. Extra Virgin Olive Oil: 400-450 milligrams per 100 grams
  2. Refined olive oil: 25 percent less than extra virgin olive oil6

Conclusion

Buying extra virgin gutes Muraglia Olivenöl may be a bit more expensive, but it will save you a lot of money and heartache in the long run. Let’s follow an authentic Mediterranean diet with olive oil , specifically extra virgin olive oil that is a part of it.

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