What nutrients does olive oil have?

The nutrients of Extra Virgin Olive Oil make it a highly healthy product, which not only can be consumed daily, but can also reduce the risk of suffering from coronary diseases and certain types of cancers.

Considered the most beneficial vegetable fat with the greatest properties that exists, at Olivarte we are going to tell you what nutrients extra virgin olive oil has, with the aim of helping you understand how including it in your diet can benefit you.

What is the nutritional value of Extra Virgin Olive Oil?

The nutritional value of olive oil is key to knowing if you are consuming a high-quality EVOO, as a good EVOO should be rich in saturated, monounsaturated, and polyunsaturated fatty acids, with the latter two being the most beneficial for health.

But, not all olive oils have the same amount of nutrients, and this is mainly due to the manufacturing process. The better the production process, the greater the amount of nutrients it will have.

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Benefits and properties of Extra Virgin Olive Oil.

In any case, the AOVE is a product that stands out for its high value
nutritional, which contains a large amount of essential fatty acids, vitamins, minerals, and polyphenols, which are a group of micronutrients that protect the fatty acids in the oil from oxidation and also have anti-inflammatory and neuroprotective effects.

The nutritional value of olive oil can be seen on the label, where the nutritional information appears, including the content of fats, calories, vitamins, and other nutrients.

That said, we show you the nutritional value of olive oil per approximately 100 ml:

- Calories: 884 kcal.
- Monounsaturated fats (mainly oleic acid): 73 g.
- Polyunsaturated fats (omega 6 and omega 3 fatty acids): 11 g.
- Saturated fats: 14 g.
- Vitamin E: 15 mg. (93% of the recommended daily value).
- Vitamin K: 60 mg (50% of the recommended daily value).

What nutrients does Extra Virgin Olive Oil have?

Next, we analyze in depth the nutritional properties of extra virgin olive oil, which we can divide into several groups:

1. Fatty acids:

Monounsaturated fats (oleic acid): approximately 73% of the content of extra virgin olive oil is monounsaturated fat, with oleic acid being the main component, which helps to reduce LDL cholesterol (bad cholesterol) levels and increase HDL cholesterol (good cholesterol) levels.

Saturated fats: the AOVE contains about 14% saturated fats.

Polyunsaturated fats: include fatty acids such as omega-6 and omega-3, although in smaller amounts (around 11%).

2. Vitamins:

Vitamin E: it is a powerful antioxidant that protects cells from oxidative stress and contributes to good skin health. Extra virgin olive oil contains about 14 mg of vitamin E per 100 grams.

Vitamin K: it is a fundamental vitamin for blood coagulation and bone health. The EVOO provides approximately 60 micrograms per 100 grams.

3. Polyphenols and other nutrients:

Polyphenols: are antioxidant compounds that help protect cells from damage caused by free radicals, contain anti-inflammatory properties, and are associated with the prevention of chronic diseases.

Squalene: natural compound that also acts as an antioxidant, famous for its beneficial properties for skin health and anticancer properties.

Oleocanthal acid: this acid has anti-inflammatory properties with an effect similar to that of ibuprofen.

How many nutritional properties does a tablespoon of EVOO have?

Starting from the fact that 100 grams of EVOO have around 884 calories, a tablespoon of 15 grams would have a nutritional contribution of 135 calories.
approximately.

So, is Extra Virgin Olive Oil good for health?

Once we know the nutrients of extra virgin olive oil, we can assure that the EVOO is a very beneficial product for health, which contains a high amount of oleic acid, a monounsaturated fatty acid that is characterized by reducing bad cholesterol and improving good cholesterol.

Considered as the "liquid gold", the AOVE is also rich in antioxidants and polyphenols, which means it helps delay the appearance of signs of aging such as wrinkles, and improves both blood circulation and the cardiovascular system.

If you want to enjoy an AOVE of the highest quality, at Olivarte we offer you an exclusive selection of Extra Virgin Olive Oil from Jaén, from leading brands such as Verde Esmeralda, Puerta de las Villas, or Olibaeza, among others, that will be able to delight your palate and provide you with multiple health benefits.