Does olive oil have Omega 3?

One of the reasons it is considered a superfood is that olive oil contains Omega 3, an essential fatty acid that has multiple health benefits and plays a crucial role in the well-being of our body.

Beyond its flavor, the presence of Omega 3 and other essential fatty acids is one of the keys why AOVE is a pillar of the Mediterranean diet, positioning itself as one of the most beneficial foods with the most nutritional properties.

Keep reading and discover the relationship between Extra Virgin Olive Oil and Omega 3. At Olivarte, we tell you everything.

Extra Virgin Olive Oil and Omega 3: What You Should Know?

Omega 3 is a type of essential polyunsaturated fatty acid, which means that our body cannot produce it by itself, but we must obtain it through our diet.

This nutrient is known for its anti-inflammatory properties, its ability to improve cardiovascular health, and its important role in brain development. And, although olive oil is not the richest source of Omega 3 (blue fish and chia seeds, for example, contain higher amounts), it is an excellent option to obtain this fatty acid in small amounts, quickly and easily.

Specifically, the amount of Omega 3 in olive oil is about 0.76 grams per 100 grams. An amount that, although it may not seem very high, when combined with other nutrients and fatty acids present in olive oil, makes it a truly beneficial food that will help maintain a balanced lipid profile.

Omega 6: the companion of Omega 3 in EVOO

Olive oil contains Omega 3 and also Omega 6 fatty acids, which are very important for skin health, the proper functioning of the nervous system, and the regulation of metabolism.

However, it is essential to maintain an adequate balance between the consumption of Omega 3 and Omega 6, as an excess of the latter could lead to inflammatory processes in the body.

In AOVE, the ratio of Omega 3 to Omega 6 is more balanced than in other vegetable oils, such as sunflower or corn oil, which tend to have a higher amount of Omega 6, this imbalance being one of the reasons why extra virgin olive oil is considered a much healthier and more recommended option.

Hence the importance of choosing a high-quality extra virgin olive oil to fully enjoy all the benefits of Omega 3 and other nutrients.

Keep in mind that high-quality extra virgin olive oil is obtained through cold extraction processes, which helps preserve all nutritional and sensory properties. Furthermore, this ensures that the oil comes from carefully selected olives that are sustainably grown.

Aware of this, at Olivarte we have a wide and select collection of Extra Virgin Olive Oil from the best brands on the market, which not only stands out for its flavor and aroma but also for its nutritional quality, ensuring that they will provide you with all the benefits of Omega 3.

Main benefits of Omega 3 and Omega 6 in AOVE

The consumption of extra virgin olive oil, with its combination of Omega 3 and Omega 6, offers a number of important health benefits, among which we highlight the following:

• Cardiovascular health:

  The Omega 3 helps to reduce LDL (bad) cholesterol levels and increases HDL (good), while Omega 6 helps to regulate blood pressure. Together, these fatty acids protect the heart and reduce the risk of cardiovascular diseases.

• Anti-inflammatory properties:

  Omega 3 is known for its ability to reduce inflammation in the body, which can be beneficial for people with chronic diseases such as arthritis.

• Brain Health:

  Both fatty acids are essential for the development and functioning of the brain, improving memory and reducing the risk of neurodegenerative diseases.

• Healthy skin and hair:

  The Omega 6 helps maintain the integrity of the skin and hair, preventing dryness and flaking.

• Hormonal balance:

  These fatty acids are precursors of molecules that regulate inflammatory and hormonal processes in the body.

How to include EVOO in your diet to take advantage of Omega 3?

Next, we give you some tips to maximize the benefits of olive oil and Omega 3 through your diet:

1. Raw: you can use AOVE in salads, toast, or pasta dishes. In this way, in addition to adding flavor, you will be able to preserve all its nutrients.
2. Low Temperature Cooking: although AOVE is stable at high temperatures, it has been shown that cooking slowly makes it easier to maintain its properties.
3. As a dressing: mix the EVOO with aromatic herbs, garlic, or lemon to create dressings that are not only delicious but also very healthy.
4. In pastry: surprisingly, AOVE can also be used to make desserts, adding a unique touch and additional benefits.

In conclusion, extra virgin olive oil contains Omega 3 and also Omega 6, two essential fatty acids that play a key role in our health, which when combined with other nutrients, makes it a product in any healthy diet.