75 Virgin Olive Oil Benefits 4.3. Extra virgin olive oil, gastronomy, and health The two main EVOO assets for human health are its fatty acid composition which is rich in oleic acid (monounsaturated fatty acid, the main part of the olive juice) and its minor components. The latter are complex compounds of different chemical nature responsible for the oil’s quality and stability, organoleptic characteristics (colour, odour, and taste), and healthy properties due to their antioxidant power. Olive oil phenolic compounds form part of this minor fraction in both EVOO and VOO because the two are directly obtained from olives and only by mechanical processes. In refined olive oil, the physicochemical processes used for its obtention eliminate the phenolic fraction. Phenolic compounds are related to several EVOO characteristics. On one hand, to its organoleptic quality as they are responsible for its characteristic bitter, sharp, and fruity flavours. On the other hand, their antioxidant properties protect EVOO stability and long-term degeneration during cooking. And most importantly, they have outstanding nutritional interest due to their healthy properties, recognized by the “European Food Safety Authority” (EFSA) and reflected in Regulations (EU) 432/2012 and (EU) 1226/2014, which authorize up to 4 declarations associated with the consumption of olive oil. This health claim refers to the benefits of the substitution of saturated fats by unsaturated (monounsaturated and polyunsaturated) ones on controlling plasma cholesterol levels. Such a recommendation only applies to high unsaturated fatty acid content food, for instance, olive oil. In this regard, the health claim also refers to phytosterols and phytostanols in the management of cholesterol levels. Nevertheless, due to their low content in olive oil considerable consumption would be required to achieve such benefits. Vitamin E, which protects cells from oxidative damage, is also present in olive oil, but at a lesser quantity than in sunflower oil. Concerning VOO phenolic compounds (hydroxytyrosol, tyrosol, and derivatives) the health claim refers to their protective effect on blood lipid oxidation, a key factor in cardiovascular disease development. The recommendation is for a daily consumption of 20 g olive oil with a minimum content of 5 mg hydrotyrosol and derivatives (around 250 mg of phenolic compounds per kilo of olive oil). According to the PREDIMED Study, 40-50 mL/day is the recommended quantity of EVOO to gain benefits within the context of a balanced diet. The benefits of EVOO are particularly observed when taken raw or at low temperatures, as part of its benefits are lost after cooking at high temperatures, for instance, sautéing, stews, and frying. Several studies have demonstrated its healthy properties in culinary preparations and when combined with other foods.
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