The main tips of incorporating olive oil into your diet

The origin of olive oil for culinary purposes dated back to the antiquity Mediterranean region and was one of the staple foods in that area for a long period. It was used for enriching the flavor of food when not highly heated, and also for health-related purposes.

This ancient utility of olive oil has been confirmed by several studies, which have concluded that the oil, which contains monounsaturated fats, have numerous health benefits ranging from longevity in life to the curtailing of brain and heart diseases especially by promoting good cholesterol levels in the body. These benefits are made possible by the oils, anti-oxidation capacity, anti-inflammatory properties, and anti-cancer properties. It’s thus imperative to ensure that one’s diet is rich in the oil.

There are three types of olive oil from Mountain Town Olive Oil, extra virgin oil, regular oil or light olive oil. Extra virgin oil is pure, extracted using natural techniques with no chemical use while refining and extracting. It is simply pure. This type of oil has a very low smoke point. It is also rich in vitamins and retains the original taste of olive oil.

On the other hand, regular oil is best for foods that require less heating. Its smoke points border high and low and its taste similarly. Light oils have a high smoke point, less taste, and lower vitamin composition. Light oils are extracted using chemicals.

• Incorporates extra virgin oil through dressing and mayos

Extra virgin oil is not tasty when subjected to high heat and thus is good for dressing deserts and putting into dishes that are not cooked.

The various other ways of incorporating it into the diets are through making a homemade mayo, pesto or a dip. A homemade mayo made with olive oil tastes way better than the commercial ones because it has no chemical additives. Pesto is used when cooking sea foods, while a dip can be used with sliced bread.

• Taking some spoons of the oil orally is also an efficient way of directly incorporating it into our body. The oil has known properties that work against the common cold.

• All-purpose cooking as a way of incorporating olive oil into the diet

For cooking meat and vegetables, regular olive oil is encouraged. The fact that the oil has a neutral taste makes it perfect for this purpose. Half to a full tablespoon of the oil is recommended while cooking.

• Another way of adding regular olive oil is through marinating. Olive oil makes a perfect marinade and produces very tasty dishes. The marinade can be used to cook red meat, poultry, and various seafood.

• Baking and deep frying

Light olive oil is recommended when baking or deep frying as it has a high smoke point. It is, however preferable to other saturated fats such as butter, which have high cholesterol levels. Also, the light oil has a neutral taste, and thus the cakes and bread retain their natural taste. Deep frying French fries can reduce the considerably the high risk associated with chips that have been fried using saturated oils.