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6 Unexpected Extra Virgin Olive Oil Benefits for Weight Loss, Healthy Heart & More

NDTV Food Desk • June 18, 2018

There's a lot of confusion around the best cooking oils that you should use for your health. The supermarket shelves are stuffed with a huge variety of different kind of oils and within those too there different types. You have virgin oils, extra-virgin oils, cold-pressed oils and even blended oils! The word extra-virgin refers to 'fine grade' oil. There are different varieties of olive oil that are set apart not by the type of olive that is used, but the process used to extract the oil.

What is extra virgin olive oil?

Extra virgin olive oil is obtained by crushing olives and extracting the fresh juice. It is unrefined and the highest-quality olive oil you can buy. Because of the way extra-virgin olive oil is made, it retains the true flavour of olives, and has a lower level of oleic acid than the other varieties. It has a higher concentration of natural vitamins and minerals found in olives.

According to Consultant Nutritionist, Dr. Rupali Dutta, "Extra virgin olive oil is the first oil that comes out of cold pressing the olives. It has been subjected to zero processing, and has no additives which makes it bright green in colour and has a strong olive flavor. It also contains only 1% of Oleic Acid and is able to retain all its antioxidants. Regular olive oil, on the other hand, is commercially produced and processed just like any other oil. It contains at least 3-4% of Oleic Acid."

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Ms. Ritika Sammadar, Consultant Nutritionist at Max Super Speciality Hospital in New Delhi, agrees, “Extra Virgin Oil is the clearest form of oil and is extremely healthy as it is rich in Vitamin B. There is no heat applied during its extraction nor are are any chemicals used in the process, thus the oil is pure and unrefined. The oil usually has a pungent smell because it is crude and pure.”

How to use extra virgin olive oil

Extra virgin olive oil has a subtle golden-green hue with a light peppery flavour. It has a lower smoke point than many other oils, which means it burns easily at a lower temperature. Therefore, it may not be suited for high heat cooking. Dr. Rupali Datta, advises, "It is better to use extra virgin olive oil only for raw or cold cooking. Indian cooking needs are not suited to substitute this oil for our regular vegetable oil. You can use it in salads , as dressings, for making breads and dips. Light sauteing can also be done using extra virgin olive oil."

Here are six wonderful health benefits of adding extra virgin olive oil to your daily diet.

1. Full of good fats

Extra virgin olive oil has high a percentage of omega fats (polyunsaturated fats that are good for your heart) along with monounsaturated fats. Delhi-based Dietitian, Dr. Deepali Solanki, shares, "Extra Virgin Olive Oil has a lot of monounsaturated fatty acids, unlike other oils which have a lot of saturated fat acids. It can be consumed in the same amount like any other oil. The recommended amount is half a liter per person per month."

2. Heart friendly

According to the US FDA, having two tablespoons of extra virgin olive oil daily may reduce the risk of heart disease , due to its monounsaturated fat content. Some of the antioxidants present in extra virgin olive oil like oleocanthal and oleuropein are known for their anti-inflammatory action and help in reducing the levels of bad cholesterol which can be a risk factor for heart disease.

3. Rich in antioxidants

The biggest health benefit of consuming extra virgin olive oil lies in its powerful antioxidant qualities. Extra virgin olive oil contains polyphenols which act as antioxidants, reducing the oxidative stress throughout your body. Antioxidants also help in promoting and strengthening your immune system making your body more resistant to infections and inflammation.

4. Helps in controlling diabetes People with diabetes are often advised to follow a diet rich in fiber from fruits and vegetables and monounsaturated fats instead of saturated fats and carbohydrates. A lot of studies show that having extra virgin olive oil as part of a balanced diet can help regulate blood sugar and improve insulin sensitivity.

5. Promotes brain health

A small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil are essential for brain health. Scientifically, it has been seen that consumption of extra virgin olive oil may help in reducing the risk of Alzheimer's disease. A recent study published in the Annals of Clinical and Translational Neurology, shows that extra virgin olive olive may help protect the brain tissue against toxic substances that can cause Alzheimer's disease.

6. Aids weight loss

Extra virgin olive oil helps in supporting your weight loss goals effectively. This is because of the satiating power of the fatty acids found in olive oil. This means that the regular consumption of extra virgin olive oil leads to a greater feeling of fullness. Extra virgin olive oil does contain calories but it is a healthier type of fat and is a great alternative to the others like butter or refined oils, especially if you are on a diet. In Greece, which consumes more olive oil than any other country, it is traditional to drink half a cup of extra virgin olive oil with lime water every morning to stay slim, prevent hunger pangs and increase longevity. You must consult a nutritionist to help you add extra virgin olive oil to your weight loss diet.

Extra virgin olive oil is also naturally rich in Vitamin E and Vitamin A that makes it great for your skin. You can rub some oil on your face and see the difference. It penetrates deep into the skin, moisture it as well as adds a protective shield.

For the complete article: https://food.ndtv.com/food-drinks/6-unexpected-extra-virgin-olive-oil-benefits-for-weight-loss-healt...

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All about extra virgin olive oil...

EGREGIO organic extra virgin olive oil is recognized for its high quality in LONDON

June 22, 2021

This recognition corroborates the one recently received as the best #EVOO of the 2020-21 Harvest in the Estepa Denomination of Origin contest, which was organized by its Regulatory Council. To this award is added the recognition of its high quality achieved in competitions in NEW YORK, CANADA and JAPAN. This excellent EVOO was cold extracted in our mills from Lora de Estepa in November, using only early-harvest organic Hojiblanca olives. The result is a very fruity EVOO, with aromas reminiscent of green olives and hits of ripe olives, freshly grass and artichoke. Spiciness and bitterness are mild and balanced, and there is a hint of sweetness. EGREGIO is available in gourmet stores and in the online store: https://www.egregioextravirgin.com/store

Egregio demonstrates once again our strict commitment to quality

May 27, 2021

This recognition corroborates the one recently received as the best #EVOO of the 2020-21 Harvest in the Estepa Denomination of Origin contest, which was organized by its Regulatory Council. This excellent EVOO was cold extracted in our mills from Lora de Estepa in November, using only early-harvest organic Hojiblanca olives. The result is a very fruity EVOO, with aromas reminiscent of green olives and hits of ripe olives, freshly grass and artichoke. Spiciness and bitterness are mild and balanced, and there is a hint of sweetness. EGREGIO is available in gourmet stores and in the online store: https://www.egregioextravirgin.com/store

EGREGIO Organic EVOO by Oleoestepa gets the award for the best EVOO of the Estepa Designation of Origin

By websitebuilder • March 23, 2021

The Estepa Protected Designation of Origin has celebrated the first edition of the award for the quality of extra virgin olive oil produced in its territory. The award for the best EVOO of the Estepa PDO for the 2020/21 harvest campaign has gone to one of the associated oil mills of Oleoestepa SCA, named San José de Lora de Estepa oil mill. Oleoestepa bottle the awarded EVOO under the brand of organic extra virgin olive oil EGREGIO , a Premium reference available in gourmet stores and its online store by clicking here . EGREGIO EVOO comes from organic farming, early harvest and cold extraction. It presents a complex and balanced profile, very fruity, with a diversity of aromas reminiscent of green olives, with hints of ripe olives, fresh grass, green leaf, artichoke and green branch wood. In the mouth, the spiciness and bitterness stand out, harmonious and very balanced, complemented with a touch of sweetness. The contest organized by the Estepa Denomination of Origin is based on two unique milestones that are not presented in any other contest in the world. First of all, participants must have a deposit of at least 40,000 kg of extra virgin olive oil, which forces participants to have a high level of generalized demand in its production. Secondly, all the oils presented must comply with the specifications of the Estepa Designation of Origin, the most demanding in the world on certifying the high quality of an extra virgin olive oil. This award recognizes the great work of the associated oil mills located in the territory protected by the Estepa Designation of Origin in the development of a sustainable olive grove and an extra virgin olive oil of the highest quality.

Why organic olive oil?

By Borja Fernández • February 3, 2021

It´s important that we know the definition of organic extra virgin olive oil, which is: “oil that comes from organic farming, a production system that uses agricultural methods that respect nature and the environment, with very strict rules on the use of herbicides, pesticides and synthetic chemical fertilizers” Egregio Organic Extra Virgin Olive Oil is produced in Estepa, a small town in the south of Spain where each olive is harvested in a sustainable way while protecting nature and the environment as much as possible. For us, the most important thing about extra virgin olive oil is not only the quality but also how the oil has been harvested and produced. Here you have just a few reasons to consume Egregio Organic Extra Virgin Olive Oil: - Avoid chemicals. ... - Benefit from more nutrients. ... - Enjoy better taste. ... - Avoid GMOs. ... - Preserve our ecosystems. ... - Reduce pollution and protect the quality of the water and soil. ... - Preserve agricultural diversity. From Egregio we encourage you to consume organic extra virgin olive oil and enjoy its benefits!

The importance of recently harvested: fresh olive oil

By Borja Valdecasas • January 25, 2021

Did you know that great olive oil is the opposite of great wine? While some quality wine gets better over time, all great extra virgin olive oil gets worse. The fresher the better. Consuming fresh extra virgin olive oil will allow you to experience the most all of the amazing flavors and aromas, adding more flavor to each dish. Consuming fresh harvest oil also ensures low levels of oxidation, high content of polyphenols and oleic acid, which have a direct impacts on your health. Our November 2020 harvest Fresh Egregio Extra Virgin Olive Oil has just arrived! Egregio Intense for hearty plates such as meats or veggies, Egregio Delicate for fish or poultry, and Egregio Organic for your everyday needs. All Egregio Extra Virgin Olive Oil is farmed sustainably from our family of farmers.

Thanksgiving turkey recipe

By Borja Fernández • November 26, 2020

Preparation: For the stuffing: 1. Cut the bread into small cubes, dice the onion and celery and chop the parsley. 2. Bake the bread in the oven for several minutes until golden. 3. Heat the Egregio delicate fruit olive oil in a pan and sauté the onion and celery until soft. 4. Mix the onion and celery with the remaining ingredients in a large bowl. For the turkey: 1. Preheat the oven to 325ºF (165ºC). 2. Mix the Egregio delicate fruit olive oil with the garlic, rosemary, basil, oregano, parsley, onion powder, thyme, red pepper flakes, black pepper and salt in a bowl. Set aside. 3. Wash the turkey inside and out. Leave it to dry. 4. Remove any large fat deposits and gently loosen the skin from the breast without tearing it, working your fingers into the area between the breast and skin. 5. Place the stuffing inside the turkey cavity. 6. Spread the Egregio delicate fruit olive oil and herb mixture over the outside of the turkey and between the breast and skin. 7. Place the turkey in a roasting pan with a rack and put it in the oven. Add about half a cup of water to the bottom of the pan and leave the turkey to roast for three to four hours. Ingredients For the turkey: • 1 whole turkey (about 4kg) • 250ml Egregio delicate fruit extra virgin olive oil • 3 tablespoons minced garlic • A pinch of chopped fresh rosemary • A pinch of chopped fresh basil • A pinch of dried oregano • A pinch of dried parsley • A pinch of onion powder • A pinch of dried thyme • A pinch of red pepper flakes • 1 teaspoon ground black pepper • Salt to taste For the stuffing: • 450g crusty bread • 2 onions • Two celery stalks • 50g fresh parsley • 1 teaspoon dried sage • 1 teaspoon dried thyme • Salt to taste • Pepper to taste • 2 eggs • 50ml chicken broth

Zucchini, Ricotta and Egregio Intense Fruit Frittata recipe

By websitebuilder • July 9, 2020

Portions: 4 Time of preparation: 30 minutes Ingredients: 6 large eggs ½ cup ricotta cheese ⅓ cup freshly grated parmesan cheese ¼ teaspoon salt Freshly ground black pepper to taste ¼ cup chopped spring onion ¼ cup of EGREGIO Extra Virgin Olive Oil Intense Fruit 2 small zucchini, or one larger one, washed and sliced into thin rounds (about 3/4 pound) Preparation: In a large bowl beat the eggs until frothy. Add the Ricotta and Parmesan and beat to combine. Add the salt and freshly ground black pepper. Set aside. Heat the EVOO in a 10-inch oven-proof stick-free skillet on medium high. When the oil is hot and begins to shimmer, add the chopped spring onions, sauté for a minute. Then add the zucchini slices. Stir so that the zucchini slices are all coated with some of the oil. Cook, stirring only occasionally (if you stir too much the zucchini won't brown), until the zucchini slices are lightly browned, about 5-6 minutes. Remove from heat. Remove zucchini slices from the pan with tongs or a slotted spoon to a bowl. Let cool for 30 seconds or so, and then stir the zucchini slices to the egg mixture. Reheat the skillet. There should be a couple of tablespoons of oil left in the pan, if not, add some. When the oil is hot, pour the egg mixture into the pan. Do not stir it. Reduce the heat to medium. Let the egg mixture cook. Run a spatula along the edge of the frittata, separating the cooked edges from the pan. Let the egg mixture cook until the bottom is golden brown and the top is beginning to set, about 5-6 minutes. Set the top rack 5 inches from the heating element in the oven. Preheat the oven broiler. Once the top of the frittata has started to set in the pan on the stove top, remove the pan from the stove and place it in the oven. With the broiler on, the door of the oven needs to be open. You can let the pan's handle stick out from the oven through the open door. Cook under the broiler until the top starts to become lightly browned, about 2 minutes. Alternatively, instead of using the broiler, you can place a plate face-down on top of the skillet. Flip the skillet over to release the frittata on to the plate. Then slide the frittata from the plate back on to the skillet. Let cook for a couple of minutes more until the bottom side gets browned. Slide the frittata out of the skillet onto a serving plate. Let cool for a minute or two and serve. Serves 2 to 3. For more details about Egregio Intense Fruit -click here-

How To Make Homemade Ricotta Cheese

By Emma Christensen • July 9, 2020

Milk, lemon juice, and about a half-hour of your time — that’s all you need to make a batch of fresh, creamy homemade ricotta.

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This is a delicious and easy to prepare variation of the classic cornbread recipe with carrot, walnuts and the exquisite aroma of Extra Virgin Olive Oil.

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