5 things you should know about olive oil

We’ve all read and heard about the benefits of olive oil, but how much should you consume per day? What is the best way to store it? How can it be used correctly? And of course, how can you identify a true quality olive oil? Here is everything you need to know.

With thanks to the Yad Mordechai company.

No, this is not another article that recommends the use of olive oil. You have probably already read about its benefits many times.

Olive oil, beyond its great taste, is also one of the healthiest foods that exist, thanks to its rich, varied and unique nutritional composition, which contains omega 9 oleic acid, polyphenols, pigments such as carotenoids and chlorophyll, vitamin E and phytosterols. This composition is not the same among olive oil brands and is affected by the variety of olive, growing conditions, storage location, oil quality, and more.

You’ve probably read about all of this before in an article praising olive oil, and with good reason. Now is the time for the information you really need.

Olives are seen during the olive harvest belonging to the producer Nicolas Alziari (Credit: Reuters)

1 – How much olive oil should you consume per day?

The first question is the quantity. In Mediterranean cuisine, olive oil is a key ingredient used in salads, meats, cheeses, and more. Thanks to all this, international food organizations have often described our cuisine as “the best diet in the world” and if you also combine it with olive oil, the appropriate and recommended amount to consume per person is two tablespoons per day. .

In this way you can replace saturated fat with the same amount of olive oil, without adding it to the amount of fat you consume daily. Two tablespoons a day per person may sound like a lot, but put a little on your morning toast, salad at lunch, and cook fish for dinner, and that’s just the amount you need.

Of course, if you are cooking for more people, increase your use of oil accordingly.

A child picks olives (Credit: DAFNA AVRAHAM)A child picks olives (Credit: DAFNA AVRAHAM)

2 – How do you identify quality olive oil?

So we have quantity, but what about quality? There are three components that help us to know the quality of our oil.

1) Degree of acidity: The recommended level is 0.8% and lower. Low acidity can also indicate that the oil was extracted from quality olives, under ideal conditions.

2) Aroma and flavor: Tests carried out by a team of professional tasters that evaluate, among other things, the intensity of the fruit aromas of the oil, as well as its bitterness and pungency. Through this test it is possible to know if there are various defects in the oil.

3) Cold pressing: Olive oil is produced solely by mechanical means, without adding chemicals. This process allows the oil to maintain its composition. The types of cold pressed oils are extra virgin olive oil and extra virgin olive oil, which are highly recommended to add to food.

In Israel, a survey conducted by the Geocartography Research Institute for the “State Test” in July 2021 found that more than half of opinion formers on the taste of olive oil chose extra virgin olive oil from Yad Mordechai as the best and highest quality of Israeli brands. tried. It was chosen by a wide margin over the competitors.

3 – Is it allowed to use olive oil for frying?

Olive oil is best used at room temperature for maximum nutritional value. You can add olive oil at the end of the cooking process, or sprinkle over cooked food, to preserve its benefits and nutritional values ​​to the maximum.

And for frying with olive oil? The recommendation for those who adhere to a healthy diet is to generally avoid light, deep or prolonged frying as much as possible, regardless of the type of oil used. But if you still decide to fry, extra virgin olive oil, like that of Yad Mordechai, is stable on heating and therefore suitable for both frying and cooking.

4 – Why fry in olive oil and not in another oil and how to do it right?

Olive oil is suitable for frying due to the combination of a high smoking point (the temperature at which the fatty acid breakdown process begins), its numerous antioxidants and its unique composition, which keeps it stable in the process. heating. Olive oil has few saturated and polyunsaturated fatty acids, and especially monounsaturated fatty acids (omega 9).

In combination with all these ingredients, it is recommended to fry only in excellent extra virgin olive oil, to avoid reusing the oil, shorten the frying time and fry in a small surface container, to reduce the exposure of the oil to oxygen.

5 – How should olive oil be stored?

We want to prevent the oxidative damage of our olive oil, to preserve its qualities to the maximum. Therefore, store your bottle of olive oil in a cool, dark place (but not in the refrigerator!). It should be stored in a dark glass bottle or alternatively in a tall narrow can and kept away from heat sources such as stove, oven, microwave, window, etc.

Important tip: try to open the bottle as little as possible, as each opening puts oxygen inside. Once the bottle is opened, the recommendation is to finish it within three months.


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