It is no scoop to say that the Mediterranean diet, which is based on the consumption of vegetables, fruits, cereals, legumes, fish and, of course, extra virgin olive oil (EVOO), has contributed to the increase in life expectancy of the southern Europeans. Italians and Spaniards, for example, consume around 13 liters of olive oil per person per year. And while this diet seems to play an important role in health, it is the use of EVOO, the main ingredient that contributes to the longevity and well-being of certain populations.
But do their effects depend on the moment of their consumption? really, the old legend that taking it on an empty stomach is more beneficial is real or not.
As explained by José Ramón Llorente, naturopath and president of the Spanish Society of Orthomolecular Nutrition, and Cofenat, in Valencia: “In popular culture we have all heard about the benefits of olive oil, consumed especially in fasting, today we can accompany this option with the results of studies that corroborate this“.
“For the digestive system and the liver, its fasting consumption reduces gastric acidity, because it forms a film in the gastric wall, promotes intestinal transit, improves the absorption of nutrients, especially calcium, magnesium, zinc and vitamins of group B , optimizes the work of the liver, gallbladder and pancreas.A cardiovascular level, lowers bad cholesterol and increases good, in addition to reducing abdominal fat and its charge in polyphenols makes it a powerful antioxidant”.
“In addition, it facilitates weight loss, thanks to a substance called oleylethanolamide, synthesized in the intestine from oleic acid and which has a known satiating effect, without forgetting a recognized anti-inflammatory action, thanks to an organic compound called oleocanthal, proven with very successful results in tumors of the digestive tract.”
Olive oil taken on an empty stomach “should be of high quality, extra virgin and first cold pressure, the more quality, more polyphenols and nutrients rich, its consumption is not limited neither by age nor by any physiological condition; It should be present in our diet on a regular basis.”
For the researcher Nuria Rosique, nutritionist dietician of the Unitat de Nutrició Humana of the Universitat Rovira i Virgili, of the Ciberobn (Biomedical Center in Network, Obesity and Nutrition), it is important to bear in mind that the scientific evidences of the olive oil also extend to your intake throughout the day. Explains that “among the main benefits contrasted is its effect on cardiovascular health, for its ability to reduce total cholesterol or increase HDL cholesterol (the so-called good cholesterol.) It also helps regulate blood pressure, improves glucose control and the risk of diabetes, but it is very important that their consumption is habitual.The recommendations of the Mediterranean diet indicate, for adults, take at least four tablespoons a day.”
EVOO brings benefits regardless of when it is consumed, provided it is raw. It is also the only one that serves for the conservation of other foods, mainly due to phenolic compounds rather than to vitamin E, since there are other seed oils with a higher concentration of it and, however, they do not serve it. Depending on their variety, degree of maturity of the olive, weather and soil conditions will have more or less polyphenols, and those that have more are virgin olive oil and EVOO.
SOURCE: The confidential.