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Choosing the right olive oil for better health

The benefits of olive oil We know the amazing benefits of Extra Virgin Olive Oil (EVOO), such as a huge array of beneficial polyphenols and fats that are good for your heart and brain. EVOO also has a high smoke point, so you can fry and bake with it unless you’re cooking at very high […]

June 12, 2017/0 Comments/by Ritualize

Health and Wellbeing, Nutrition

Cooking Matters and the Benefits of Micronutrients

The Benefits of Micronutrients We know fruit and vegetables contain healthy micronutrients – vitamins and minerals, but did you know that different methods of food preparation can affect the levels of vitamin content and bioavailability (how well they’re absorbed). It appears some micronutrients are most available and better absorbed: eaten raw if food is cooked […]

May 17, 2017/0 Comments/by Ritualize

Health, Health and Wellbeing, Nutrition

Choosing the right olive oil for better health

June 12, 2017/0 Comments/by Ritualize

Health and Wellbeing, Nutrition

Cooking Matters and the Benefits of Micronutrients

May 17, 2017/0 Comments/by Ritualize

Choosing the right olive oil for better health

The benefits of olive oil

We know the amazing benefits of Extra Virgin Olive Oil (EVOO), such as a huge array of beneficial polyphenols and fats that are good for your heart and brain. EVOO also has a high smoke point, so you can fry and bake with it unless you’re cooking at very high temperatures (such as deep frying).

Not all oils are created equal

However – you may be surprised to know that know not all are created equal. When it comes to EVOO, you don’t always get what the label says.

There are beautiful EVOOs available in Southern Europe, but most of them don’t make it to Australia, and many export oils have been mixed with normal olive oil or even canola oil.

In addition, many small growers from the Mediterranean, who may have processed and bottled the olive oil themselves in the past, are now sending their olives off-site to a pressing plant. This means olives may be left for several days waiting to be pressed, allowing the fruit to start fermenting, affecting the flavour and producing chemicals.

The oil from fermented olives needs to go through a process using chemicals, heat, pressure and filtering to be fit for human consumption. This removes many of the beneficial phytochemicals found in EVOO, which also reduces the health benefits.

Fortunately, there are now Australian Standards and testing procedures to ensure quality, and over 95% of the olive oil produced here is extra virgin. In addition, many Australian producers have a short processing time from harvesting the olives to turning them into olive oil, which is crucial to producing high-quality oil.

Those EVOOs that pass the test will have a small certification triangle on the label, so an easy way to ensure that you get the best quality EVOO is to choose an Australian band with the symbol.

What is the best solution?

The best choice is a cold pressed, Australian brand in a dark bottle that has the certification triangle on the label. They do cost more, but in the case of EVOO, you are more likely to get what you pay for. This will give you peace of mind that you are consuming a quality product with amazing health benefits for you and your family.

You may also be interested in reading our article on Good Fats.

Cooking Matters and the Benefits of Micronutrients

The Benefits of Micronutrients

We know fruit and vegetables contain healthy micronutrients – vitamins and minerals, but did you know that different methods of food preparation can affect the levels of vitamin content and bioavailability (how well they’re absorbed).

It appears some micronutrients are most available and better absorbed:

eaten raw
if food is cooked
when foods are eaten with other foods
when their structures are broken down first (such as chopping or crushing)

For example:

The compounds in blue-red foods (called anthocyanins) such as plums or eggplant are digested relatively quickly. Many types of anthocyanins, such as those in berries, are readily available and best eaten raw.
Water-soluble vitamins found in vegetables such as dark leafy vegetables and capsicum can be lost when cooked in water. To preserve vitamins the best method is steaming, blanching, sauteing or roasting.
Micronutrients in tomatoes or many carotenoids in yellow, orange or red plants, are often better absorbed when cooked.

Micronutrients, such as those in dark leafy vegetables, become more (or less) available when combined with other foods. Examples of this are:

Fat-soluble vitamins need fat to absorb them. So put olive oil, real butter, avocado or nuts with your salad or vegetables.
We need vitamin C to maximise iron absorption, so squeeze lemon juice over your leafy greens
Combining vegetables with extra virgin olive oil is the magic combination of the healthy Mediterranean diet
Chopping or crushing garlic, then letting it sit for a few minutes before cooking, will release allicin, a powerful disease-fighting chemical.

Choosing the right olive oil for better health

Cooking Matters and the Benefits of Micronutrients

Choosing the right olive oil for better health

Cooking Matters and the Benefits of Micronutrients

Choosing the right olive oil for better health

The benefits of olive oil

Not all oils are created equal

What is the best solution?

Cooking Matters and the Benefits of Micronutrients

The Benefits of Micronutrients

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