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- Nutritional Information
Olive Oil Extra Virgin,Cold Pressed (Australian Certified Organic) 3L
Honest to Goodness 100% Organic Extra Virgin Olive Oil is made from freshly harvested organic olives that are first cold pressed to ensure all the goodness is retained.
The flavour of this oil is in perfect balance. It is excellent for cooking with or for finishing dishes, to add extra flavour to salads, dressings or for dipping.
It is also a great oil for baking. Olive oil is best kept in a cool, dark pantry.
When it comes to healthy cooking oils, it may seem like there are endless options to choose from. Navigating the cooking aisle can be a daunting task on its own, and selecting which cooking oil is the best fit when it comes to your recipe can make it even more challenging. With so many factors to consider — from smoke point to flavour to nutritional content and beyond — even looking at a complete cooking oils list can be incredibly overwhelming.
Healthy Cooking Oils: What You Need to Look For
There are tons of different types of cooking oil out there, each of which brings a distinct flavor and unique set of health benefits to the table. However, not all cooking oils are created equal, and there are many types of cooking oil and benefits that you may want to consider next time you hit the grocery store.
First of all, it’s important to keep cooking oil smoke points in mind based on which type of cooking method you’re planning to use. Cooking oils with a low smoke point can oxidize and break down under high heat, leading to the formation of harmful, disease-causing free radicals. Therefore, when your recipe calls for frying, sautéing or roasting, it’s best to select a cooking oil with a high smoke point. Meanwhile, healthy cooking oils with a low smoke point can be used to top off cooked dishes or amp up the flavor of dips, spreads and dressings instead.
Certain cooking oils also have distinct flavors, which can alter the taste of the final product. Walnut oil, for example, can supply a bit of nuttiness to dishes while sesame oil has an intense flavor that is well-suited for Asian cuisines.
Extra Virgin Olive Oil
Often considered the healthiest and best oil to cook with, olive oil is brimming with antioxidants and heart-healthy monounsaturated fats that make it a staple in any nutritious diet.
Smoke Point: 207 degrees Celsius
Benefits: Studies show that adding olive oil to the diet can reduce inflammation, improve blood sugar levels and decrease several heart disease risk factors. Be sure to select extra virgin olive oil whenever possible as the best olive oil for cooking and check the ingredients label carefully to ensure you’re getting the real deal.
Best Ways to Use: Use olive oil drizzled over prepared meals such as cooked vegetables, grain dishes or salads.
There are a few main classifications for olive oil that determine how it was harvested and manufactured. You’re likely to come across these types when grocery shopping:
- Extra virgin olive oil is produced by cold-pressing and does not use chemicals for refinement. It also avoids high-heat manufacturing processes that can destroy the delicate fatty acids and nutrients in the oil.
- Virgin olive oil comes from a second pressing after extra virgin is created. It might also be derived from riper olives. While extra virgin is the preferred type, this is still considered good quality.
- “Light” olive oil or oil blends are made with refined olive oil and sometimes other vegetable oils. This normally means they’ve been chemically processed and are a mix of rancid, low-quality oils that have reacted badly to high heat manufacturing methods.
Oils to Avoid, Especially When Cooking
With so many types of cooking oil out there, it can be difficult to differentiate between unhealthy and healthy cooking oils.
Avoid highly refined, heavily processed vegetable oils such as corn, canola, soybean and safflower oil. Not only are they often high in inflammatory omega-6 fatty acids yet lacking in heart-healthy omega-3s, but many are often derived from genetically-modified crops that can be harmful to your health. Because they also undergo extensive processing, they may be more susceptible to oxidation and breakdown, which could lead to the build-up of disease-causing free radicals.
Additionally, steer clear of cooking oil brands that use hydrogenated fats such as margarine or vegetable shortening. These ingredients are high in trans fats, which can amp up the risk of heart disease and other health issues.
Finally, take care when cooking with essential oils. Although certain essential oils can be used as healthy cooking oils in food preparation, they tend to be very fragile, meaning they can oxidize quickly under high heat. Only use these cooking oils on finished dishes to retain the beneficial properties and fight free radical formation. And remember that not all essential oils can be used internally.
How to Use
It is excellent for cooking with or for finishing dishes, to add extra flavour to salads, dressings or for dipping. It is also a great oil for baking.
Olive oil is best kept in a cool, dark pantry.
Growing & Processing
Organic extra virgin olive oil is made from freshly harvested organic olives that are cold pressed to ensure all the goodness is retained.
Extra Virgin Olive Oil Nutrition Facts
Olive oil is mainly made up of mostly monounsaturated fatty acids, the most important of which is called oleic acid. Oleic acid is known to be extremely heart-healthy and capable of fighting free radical damage (or oxidative stress), which has numerous health implications. This is especially true when compared to compounds found in more refined vegetable oils, trans fats or hydrogenated fats.
Diets high in extra virgin olive oil, including the famous Mediterranean diet, are associated with “a lower incidence of atherosclerosis, cardiovascular disease, and certain types of cancer,” according to a large review of clinical studies. (2) Most recent interest has focused on the biologically active phenolic compounds naturally present in virgin olive oils. Olive oil phenolics have positive effects on certain physiological parameters, including plasma lipoproteins, oxidative damage, inflammatory markers, platelet and cellular function, and antimicrobial activity.
- One tablespoon of extra virgin olive oil contains: (3)
- 119 calories
- 14 grams fat (9.8 of which is monounsaturated)
- Zero sugar, carbs or protein
- 8 micrograms vitamin K (10 percent DV)
- 2 milligrams vitamin E (10 percent DV)
How much extra virgin olive oil should you aim to consume daily in order to benefit your health? While recommendations differ depending on your specific calorie needs and diet, anywhere from one to four tablespoons seems to be ideal to gain these olive oil benefits.
Benefits of Olive Oil for your Heart and Brain
Olive trees themselves have been around for many thousands of years. With a long history dating back to ancient civilizations, olive oil is even considered to be one of the most important Bible foods. It’s a staple of the Mediterranean Diet and has been included in the diets of some of the world’s healthiest, longest-living people for centuries — like those living in the blue zones. Why? Because olive oil benefits are extensive and amazing.
Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients, which explains why there are so many olive oil benefits. Extra virgin olive oil benefits include lowering rates of inflammation, heart disease, depression, dementia and obesity. But with all of that in mind, unfortunately, not all olive oil is created equally — not even all of the “extra virgin” kinds have the requisite olive oil benefits!
Olive oil is made from the fruit of the olive tree, which is naturally high in healthy fatty acids. There are several types of olive oil on the market today, including extra virgin olive oil, virgin olive oil and regular olive oil — but research shows that extra virgin olive oil benefits are more abundant than the other varieties.
8 Extra Virgin Olive Oil Benefits
1. Protects Heart Health
Studies have found that high monounsaturated fat diets lower LDL cholesterol, raise HDL cholesterol and lower triglycerides better than lower-fat, higher-carb diets do. (4) Thanks to powerful antioxidants known as polyphenols, extra virgin oil is considered an anti-inflammatory food and cardiovascular protector. When someone’s immune system essentially begins to fight her own body as a result of a poor diet, stress or other factors, inflammatory responses are triggered that lead to dangerous, disease-causing inflammation.
The purpose of inflammation is to protect us against illnesses and repair the body when needed, but chronic inflammation is extremely harmful to arterial health and linked to heart disease, autoimmune diseases and more. Extra virgin olive oil helps reverse inflammatory along with age- and disease-related changes to the heart and blood vessels, according to a 2009 study published in the Journal of Cardiovascular Pharmacology. Research shows olive oil is beneficial for lowering high blood pressure because it makes nitric oxide more bioavailable, which keeps arteries dilated and clear. (5)
The protective effects of a Mediterranean-style diet rich in alpha-linolenic acid (ALA) from olive oil have been shown in many studies, with some finding that this type of higher-fat diet is capable of decreasing the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent! (6)
2. Helps Fight Cancer
According to a 2004 study published in the European Journal of Cancer Prevention, olives and olive oil contain antioxidants in abundance. (7) They are some of the best high antioxidant foods. Olives (especially those that have not been subjected to high-heat processes) contain acteosides, hydroxytyrosol, tyrosol and phenyl propionic acids. Both olives and olive oil contain substantial amounts of other compounds deemed to be anticancer agents (e.g., squalene and terpenoids) as well as the peroxidation-resistant lipid oleic acid.
Researchers feel that it’s probable that high olive and olive oil consumption in southern Europe represents an important contribution to the beneficial effects of cancer prevention and health in the Mediterranean diet.
3. Helps with Weight Loss and Obesity Prevention
Eating plenty of healthy fats is a key element in controlling excess insulin, a hormone that controls blood sugar levels, makes us gain weight, and keeps the weight packed on despite us cutting calories and exercising more. Fats are satiating and help reduce hunger, cravings and overeating. This is one reason why numerous studies have found that diets low in fat don’t result in weight loss or weight maintenance as easily or often as balanced, higher-fat diets do.
After reviewing five trials including a total of 447 individuals, researchers from University Hospital Basel in Switzerland found that individuals assigned to higher-fat, low-carbohydrate diets lost more weight than individuals randomized to low-fat diets. There were no differences in blood pressure levels between the two groups, but triglyceride and high-density lipoprotein cholesterol values changed more favorably in individuals assigned to the diets higher in fat. (8)
Because diets with ample amounts of healthy fats are more satisfying, people are much more likely to be able to stick with them. A 2002 study published in the Women’s Health Journal, for example, found that an olive oil-enriched diet brought about greater weight loss than a lower-fat diet in an eight-week comparison. Following the eight weeks, the participants also overwhelmingly chose the olive oil-enriched diet for at least six months of the follow-up period. (9)
4. Supports Brain Health
The brain is largely made up of fatty acids, and we require a moderately high level on a daily basis to perform tasks, regulate our moods and think clearly. (10) Like other sources of healthy fats, olive oil is considered a brain food that improves focus and memory.
Olive oil may help fight age-related cognitive decline, as it’s part of the Mediterranean diet and offers monounsaturated fatty acids associated with sustained brain health. (11)
5. Fights Mood Disorders and Depression
Healthy fats, including olive oil, have hormone-balancing, anti-inflammatory effects that can prevent neurotransmitter dysfunction. Low-fat diets are often linked to higher rates of depression and anxiety. Mood or cognitive disorders can occur when the brain doesn’t get a sufficient amount of “happy hormones” like serotonin or dopamine, important chemical messengers that are necessary for mood regulation, getting good sleep and thought-processing.
One 2011 study conducted by the University of Las Palmas in Spain found that monounsaturated and polyunsaturated fat intake had an inverse relationship with depression risk. At the same time, trans-fat intake and depression risk had a linear relationship, showing that higher trans-fat consumption and lower PUFA and MUFA could up the chances of battling mood disorders and treating depression. (12)
6. Naturally Slows Aging
An anti-aging diet should have plenty of healthy fats. Extra virgin olive oil is a great example. It contains a type of antioxidant called secoiridoids, which help activate gene signatures contributing to anti-aging and a reduction of cellular stress.
Secoiridoids in olive oil may also suppress gene expression related the the Warburg effect, a process related to the formation of cancer, and helps to prevent “age-related changes” in skin cells. (13)
Just remember that olive oil shouldn’t be cooked at high heat, or it could have the opposite effect. Cooking with olive oil produces advanced glycation end products (AGEs), which contribute to “the multisystem functional decline that occurs with aging.” (14, 15)
7. May Help Lower Risk of Diabetes
Fatty acids influence glucose metabolism by altering cell membrane function, enzyme activity, insulin signaling and gene expression. Evidence suggests that consuming polyunsaturated and/or monounsaturated fats (the kind found in olive oil) has beneficial effects on insulin sensitivity and is likely to reduce risk of type 2 diabetes. (16)
While carbohydrates elevate blood sugar by providing glucose, fats help stabilize blood sugar levels and regulate insulin. Even when you eat something high in sugar or carbs, adding extra virgin olive oil to the meal can help slow down the impact on your bloodstream. Consuming olive oil is also a great way to feel more satisfied after meals, which can help prevent sugar cravings and overeating that can lead to diabetes complications.
8. Is Associated with Lower Breast Cancer Risk
A case-control study conducted in Italy in 1995 discovered that, over 2,564 cases of breast cancer, higher consumption of olive oil was correlated with a lower risk of developing the disease. (17) While there aren’t clear reasons for this, there is often an assumed interaction between healthy fats and hormone function, which could be one possible explanation.
100% Organic Extra Virgin Olive Oil.
Energy (kj) 3700 Protein (g) 0 Fat Total (g) 100 Fat Saturated (g) 15.3 Carbohydrate (g) 0 Sugars (g) 0 Sodium (mg) 0 Fibre (g) 0
Serving Size (g) 20
No allergen advice is available for this product online. Please contact us if you have any allergen concerns.
Olive oil is ultimately perishable, but, like whales and tortoises, it has a very long life. If stored properly, a bottle of extra-virgin can last around 20 months. That's almost two years.
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If you're out of the Sydney Delivery Zone - only non-perishables can be ordered and are shipped via Sendle for (Metro) and Australia Post (Regional)
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Product Categories Explained:
Non-Perishables = essential oils, beauty and cooking oils, raw minerals and supplements
Dry goods = herbs, spices, coffee
Perishables = vegetables, herbs, fruit, eggs, F&G boxes, stock broth and liquid broth
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Please advise if you would like to physically sign for your package and we will ensure the driver does not leave your order until it has been signed. This information is acquired during the checkout process, before payment, under “delivery instructions”. We also ship to PO boxes by only if shipping is via Australia Post. If you would like to sign for your order and it’s being shipped via Australia Post, there is an additional $2 service fee.
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