Olej z oliwek - czy naprawdę jest zdrowy?
Mia Hoffmann
2026-03-23
3 min. czytania
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1 zdjęcie
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Olej z oliwek jest uznawany za tłuszcz, który może być korzystny dla osób, które walczą z nadwagą. Okazuje się jednak, że wybór tego produktu nie jest tak oczywisty, jak mogłoby się wydawać. Następujący artykuł ma na celu zorganizowanie i przekazanie informacji na temat oleju z oliwek.
A few words about olive fat itself
Olive fruit oil, also recognized as olive oil, is a vegetable fat with an exceptional aroma and flavor. This non-storable oil, originating from the Mediterranean basin, is acquired through cold or hot pressing. Due to its high sensitivity, olive oil should be stored at temperatures below 15°C and away from direct sunlight (or in bottles made of dark glass).
Which Olive Oil Should Be Selected?
Different variants of olive oil can be found on store shelves. The classification of olive oil can be achieved by applying the Commission Regulation (EWG) No 2568 or the subdivision proposed by the International Olive Oil Council (IOOC). Both of these subdivisions differ slightly, mainly in terms of the number of selected categories. The classification of olive oil is based on the assessment of its sensory characteristics, acidity, and free fatty acid content. The most valuable type of olive oil is virgin olive oil, obtained from the fruit of the olive tree using only mechanical means, which do not cause any change in its quality.
Olive oil as frying medium
When selecting fat for frying, we should pay attention to several key features, such as oxidative stability, a low content of polyunsaturated fatty acids that can potentially transform into harmful compounds at high temperatures, a high level of antioxidant substances (polyphenols, vitamin E), a low level of cholesterol and metal ions that accelerate the oxidation process. When choosing fat for frying, attention is often paid to the smoke point, however this is not a good indicator. It largely depends on the amount of free fatty acids and their length, which can change during heating, for example in the case of olive oil. Therefore, olive oil is often recommended as a healthy option for frying. Both refined and unrefined olive oil are suitable for frying due to the high level of antioxidants and low levels of substances that catalyze the oxidation process, phospholipids and metal ions. However, the refining process of olive oil removes compounds with antioxidant properties, which reduces its nutritional value. In contrast to olive oil, rapeseed oil is often used for frying and should be used in the refined form.
Application of Olive Oil
Olive oil is commonly utilized in the kitchen, where it serves for frying and seasoning meals, as well as an ingredient in other products such as sauces. This oil also finds application in the cosmetics industry, appearing as a component in many skin, hair, and nail care products. It can also be used during massage or as a bath oil.
Ingredients and functionality
Why is it beneficial to use olive oil? Primarily due to its healthful properties and advantageous composition. Olive oil is rich in monounsaturated and polyunsaturated fatty acids. These compounds are much more beneficial to the human body than animal fats and trans fats found in margarine. Olive oil also contains vitamins A, D, E and K. The previously mentioned advantages demonstrate the health benefits of olive oil. Due to the high content of healthy fatty acids, the consumption of olive oil contributes to the regulation of cholesterol levels, which in turn has a positive effect on the prevention of cardiovascular diseases such as hypertension, atherosclerosis, and heart attacks. Olive oil also has anti-inflammatory and antioxidant properties, which encourages its use in cases of stomach problems or skin damage such as sunburn or irritation.
