Did you know that extra virgin olive oil is a healthy addition to any diet? Whether you want to lose weight or gain strength and muscle mass. That may sound contradictory, but it’s not entirely, as long as you consume it wisely. We’re happy to explain why our olive oil can be such a vitamin booster. Vitamins in olive oil, check:
Vitamins in olive oil
As you can find here, olive oil consists of about 70% mainly monounsaturated fats. Per 100ML, it contains a very high amount of vitamin E (5.2 mg) and 53.7 µg vitamin K, 25 µg beta-carotene, and 2 µg Retinol activity equivalent (vitamin A). Let us explain:
Unsaturated fat is known for its beneficial health effects. For example, it lowers LDL cholesterol. In this way, it reduces the risk of cardiovascular diseases.
But we’re talking about olive oil and vitamins. Vitamin E is a fat-soluble vitamin present in very high amounts in extra virgin olive oil. It acts as an antioxidant and has various positive effects on your body. It protects cells, blood vessels, organs, eyes, and tissue. Vitamin E also plays a role in regulating metabolism within the cell.
There is limited research on the adequate intake of vitamin E. However, the Dutch Nutrition Centre provides a table based on research by the Health Council. It recommends the following daily intake in milligrams. Good to know: 100ML of olive oil contains 5.2 milligrams of vitamin E, while the recommended daily allowance (RDA) for adults is around 12 mg.
Beta-carotene is a powerful antioxidant and a pro-vitamin A, which means it is converted into vitamin A in your body when needed. Vitamin A is essential for a healthy immune system, good eye function, and maintaining healthy skin.
Retinol activity equivalent is a measure used to express the amount of vitamin A in food. The RDA for vitamin A is about 700-900 µg RAE for adults. Olive oil contributes only minimally with 2 µg RAE.
Vitamin K is an essential vitamin that plays a crucial role in your body. Vitamin K is especially important for proper blood clotting, so wounds heal properly. It also helps maintain strong bones by playing a role in calcium regulation. The RDA for adults ranges from 70-120 µg, depending on age and gender. With 53.7 µg vitamin K, olive oil contributes significantly to your daily needs!
Olive oil as a vitamin booster
In conclusion, organic olive oil is your best friend when you want to keep your vitamin E and K levels in check. However, a few other vitamins (such as A, B, C, and D) are also necessary for a healthy body and mind. So don’t rely on olive oil alone, but adopt a balanced diet (like the Mediterranean Diet) to get the right nutrients. The best olive oil is definitely a good start!
