For many years now, studies on the health properties of olive oil have
consistently shown that it can decrease your risk of many degenerative
diseases and even prevent the onset of those such as diabetes. Olive
oil comes from the olive fruit which, in the past, were mainly grown
in Mediterranean countries such as Spain, Italy and Greece. There are
more than 800 olive varieties worldwide but only a few are used to
produce olive oil.
Varieties found in Australia
Australian olive oil comes from 10 varieties, mostly of Italian and
Spanish origins, such as:
* Arbequina
* Barnea
* Coratina
* Corregiola
* Frantoio
* Koroneiki
* Lecino
* Manzanillo
* Pendolino
* Picual
Most olive trees are grown in regions with dry summers and wet winters
and are harvested when they turn yellow green to black. The successful
Australian producers are very careful about the timing of the harvest
and observe a 6-week window, sometime between the end of summer and
the beginning of autumn. Only mature olives that readily express a
liquid when squeezed are picked for olive oil production.
Extra virgin olive oil
Olive oils come mainly in two kinds: Extra virgin and Pure (or
`light’). Extra virgin oil has the best quality because it is obtained
by extracting the oil from the fruit immediately after it is picked
and washed. The immediate extraction contains the highest level of
antioxidants and plant sterols which make it healthier than the `pure’
type. Extra virgin oils have a fruity aroma and flavour.
Nutritional information
Olive oils contain phytosterols (plant sterols) which are known to
reduce cholesterol absorption, thus preventing heart disease. These
contain 13 fatty acids, notably:
1. Oleic acid: which is named after the olive fruit. A recent study
found that this monounsaturated fat is not only good for the heart
but it also wards of hunger pangs, making it suitable for weight
loss diets. Extra virgin oils contain the highest concentration of
oleic acid.
1. Palmitic acid: which keeps olive oil stable for longer shelf life.
Low levels of this fatty acid are found in extra virgin oil.
1. Linoleic acid: this is a polyunsaturated fatty acid that does not
stay stable for long but is a good source of Omega-6 fatty acids
for disease prevention, anti-ageing and weight loss.
1. Linolenic acid: which is a good source of Omega-3 fatty acids,
similar to the ones found in fatty fish.
Regardless of olive varieties used in oil production, health experts
recommend choosing extra virgin olive oil because of its superior
antioxidant properties.