THE BENEFITS OF
OLIVE OIL

Introduction

Mankind has cooked with olive oil for thousands of years and modern science has finally proved that the instincts of early civilisations were right to do so. One reason for the lower rates of cancer and heart disease in Mediterranean countries is thought to be due to their higher intake of olive oil. A monounsaturated oil, olive oil is higly stable at high temperatures and one of the very best for cooking. It is easily available cold-pressed, which generally means that it is also unrefined. If in doubt, look at the colour of the oil. The darker the oil, the more natural nutrients have been left behind (the same is true of any cooking oil - always go for darker colours, except when the oil has been artificially 'toasted').

The label on an olive oil bottle reveals more about its contents than any other type of oil. Extra virgin olive oil comes from the first pressing of the olives and has the darkest, greenest colour. Extra virgin olive oil is also the most highly flavoured and has a pungent aroma that you either love or loathe.

The second pressing of the olives produces virgin olive oil, which is also of extremely high quality and has an aromatic flavour.

Beware of any olive oil that is simply labelled 'pure olive oil' as this means that it has been refined. It is paler in colour and does not have the same vitamin E and lecithin content as the others.

Olive oil is one of the few cooking oils that stores well and one of the most economical ways to buy it is in a large metal drum. It can be decanted into smaller glass bottles and stored tightly sealed in a cool, dark place. Olive oil can also be stored in the fridge as the cold temperature causes the small saturated part of the oil to solidify and sink to the bottom of the bottle. When the oil has been finished the last inch or so of saturated fat crystals can be discarded.

Benefits

Help keep your heart healthy and lower your blood cholesterol levels by adding olive oil to your daily diet. It's rich in monounsaturated fats which help decrease low-density lipoprotein (LDL) cholesterol which can cause a build up of fatty deposits on arteries, while safeguarding the level of high-density lipoproteins (HDL), or 'good' cholesterol. It also helps lower blood pressure thanks to antioxidant polyphenols and essential fats such as oleic acid. Add to food after cooking, as cooking destroys vital nutrients.

Olive Oil also contains vitamin A, a potent antioxidant which disposes of the free radicals that can cause ageing, while vitamin E helps the skin stay supple and boosts circulation. Organic, cold-pressed extra virgin olive oil is best: apply directly to dry skin and any stretch marks. To soften cuticles and strengthen brittle nails, soak your fingers in warm olive oil. Make a face mask by mixing a tablespoon of olive oil with a mashed avocado. Smooth on the paste, leave for five minutes, and rinse off.

Arthritis which is caused by joint inflammation and characterised by pain, swelling and stiffness, can be relieved by the anti-inflammatory phenoic compounds found in olive oil. Use it in cooking and on salads.

Beat dandruff! Keep your scalp flake free by warming a tablespoon of olive oil and applying to your scalp before washing. Its nourishing vitamin content will keep the scalp smooth and help prevent dandruff.