Nutrition and DietRecommended daily amount of olive oil

Recommended daily amount of olive oil

What is the recommended daily amount of olive oil? Discovering it will help you enjoy its main nutritional benefits, an oil that is especially rich in healthy fats.

The so-called Mediterranean diet becomes a clear example of how a balanced diet should be, especially because it includes a whole set of healthy foods that only provide benefits, properties and nutritional virtues to our body.

Not surprisingly, among the most prominent foods or food groups that we can find, vegetables, fruits, fish, legumes and healthy fats stand out (as the maximum representative of this group we find olive oil ).

Precisely, with regard to the main properties of olive oil, it stands out because it is a healthy oil especially rich in vitamin E (thus becoming a powerful antioxidant) and oleic acid (useful to reduce high cholesterol levels). Not surprisingly, if 73% are monounsaturated fatty acids, it has 13.3% saturated acids and 8.3% polyunsaturated acids.

And among its most interesting nutritional benefits, its usefulness stands out in case of constipation and fatty liver, especially when you take a tablespoon of olive oil on an empty stomach every morning.

Although we must not forget about the calories in olive oil, since it is a considerably Catholic oil. In fact, 10 grams of olive oil (approximately one tablespoon) provide about 90 calories.

Hence, it is interesting to discover what is the recommended daily amount of olive oil  to enjoy its very important nutritional benefits, but without “overdoing it”.

How much quantity of olive oil to take each day?

Forgetting on the one hand its high caloric content, it is essential to look at its high content of healthy fats and the nutritional benefits it brings to our body to realize that it is highly recommended to take olive oil every day.

In the past it was common for our grandmothers or great-grandmothers to drink half a glass of olive oil on an empty stomach every morning.

However, it is advisable to take three tablespoons a day of olive oil, which is equivalent to approximately 50 grams of olive oil. Of course, it is essential that at least one of these tablespoons is taken on an empty stomach.

It is convenient not to take more than this amount, and redistribute it throughout the meals, since if, for example, we make a salad or cooked vegetables and add olive oil, we must take it into account so as not to exceed its consumption, since taking more Amount of the recommended one can lead to cardiovascular problems and weight gain.

Therefore, by taking 3 tablespoons a day we will be benefiting from its main nutritional virtues, helping us to improve the control of diabetes and high blood pressure, to prevent certain cancers (such as breast or colon), and to improve our cardiovascular health.

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