Rich in omega-9s, olive oil is a key food in the Mediterranean diet.
It minimizes the risks of chronic diseases, such as cardiovascular pathologies but also diseases linked to aging.
To take full advantage of its health benefits, you have to choose the right oil, explains Dr. Jean-Michel Cohen, a famous nutritionist whose latest book "The Cohen Method" has just been published by First editions.
Why do you recommend the consumption of olive oil?
Jean-Michel Cohen.
Olive oil is one of the best dietary sources of omega-9, monounsaturated fatty acids that lower bad cholesterol (LDL) and increase good cholesterol (HDL).
It also provides a lot of vitamin E: up to 30 mg per 100 ml.
The latter protects against cardiovascular disorders but also against Alzheimer's disease and age-related macular degeneration (AMD), the leading cause of blindness in seniors in Western countries.
It is also found to be ultra-rich in polyphenols, very anti-inflammatory plant compounds.
Studies have indeed shown that some of them, like oleuropein, lower blood pressure.
This substance also appears to increase the body's natural protection against viruses.
Are all olive oils the same?
Absolutely not.
Refined oils have lost a large part of their initial vitamin E content. The rise in temperature undergone during refining also promotes the degradation of their fatty acids and some of the most valuable polyphenols.
This is why I recommend the consumption of extra virgin olive oil from first cold pressing.
In addition to its beautiful flavors in the mouth, it has more nutritional qualities and health benefits.
For example, a team of American researchers has shown that another compound in olive oil - oleocanthal - destroys cancer cells.
However, this is only present in cold-extracted virgin olive oil.
Greek and Cretan oils are best provided with it.
VIDEO. How to choose the right olive oil
How much should you swallow per day?
The ideal is to consume 20 g of oil per day, or the equivalent of two large tablespoons.
To vary the taste pleasures and increase your intake of good nutrients, you can infuse basil, thyme, garlic or even chili peppers.
Diversifying oils is also interesting as part of a balanced diet.
For sauces, it is better to alternate olive oil with walnut, hazelnut or rapeseed oil.
And contrary to popular belief, the latter is not consumed only raw.
It can also be heated in a pan, over a low heat all the same.
