Week 13 Olives and olive oil Flashcards
Where is mediterranean mostly practiced?
Southern Europe
Mediterranean diet pyramid
olive tree
hundreds of varieties
- Can live for 300-600 years - one tree in Greece is estimated to be about 2000 years old
- Raw they are impalable but someone figured out how to process it into an oil probably through trial and error
- Native to Mediterranean region and can tolerate some frost but not heavy
Olive facts
Olive nutrition
- May protect blood lipids from oxidizing
- heart healthy fat - mostly MUFA
- Can be high in sodium because of how they have to be processed
Fatty acids
Most common omega 9 FA
oleic acid
What makes olive oil distinct from other oils?
Relatively high proportion of MUFA in oleic acid and is unique because of the polyphenols compounds it also has, vitamin K and carotenoids (especially extra virgin) lots of other bio active compounds to make it distinct
Which country produces the most olive oil?
Spain
What are most olives harvested for?
harvested to make oil, with only a minority used for table olives
Traditional olive oil consumption
Extra virgin olive oil
- no solvents used
- essentially fruit juice
What happens of olives are poor quality?
If olives are poor quality for any reason the triglycerides break down and release these free flowing acids so it is an indication of the quality of olive oil
Virgin olive oil
Refined olive oil
- Usually made from the olives not good enough for extra virgin
- vitamins destroyed
Nutritional benefits of EVOO
May protect against a variety of CVD
Olive oil myth
You cant fry with EVOO
- It is thermally stable and and fairly resistant to high heat and increases nutritional value of meal
Sofrito
Sauce made from frying tomatoes, onions, garlic, and aromatic herbs in olive oil
- Antioxidant cocktail - whole greater than sum of its parts because cooking them with oil increase the bioavailability of its antioxidants. Such as lycopene(non pro vitamin A carotenoid) in tomato’s becomes more bioavailable when cooked with olive oil - hence why nutritionism should not be main focus
Dietary pattern vs. single nutrients
Food synergy
Foods that work better together
Olive trees are dying
Olive oil fraud and adulteration
DO you have EVOO?
