Contrary to the belief that fats contribute to weight gain, the healthy fats in olive oil help increase satiety, reducing overall calorie intake and supporting weight management.
5. Enhances Skin and Hair Health
Olive oil is rich in vitamin E and other antioxidants that promote skin hydration, reduce aging signs, and strengthen hair, making it shinier and healthier.
6. Regulates Blood Sugar Levels
Regular consumption of olive oil helps control blood sugar and insulin sensitivity, making it beneficial for people with diabetes or those at risk of developing the condition.
Why Take Olive Oil on an Empty Stomach?
Taking a tablespoon of extra virgin olive oil in the morning before eating can enhance nutrient absorption, detoxify the liver, and improve digestion. It also provides an instant energy boost and sets the metabolism for the day.
How to Make Olive Oil at Home: A Step-by-Step Guide
Making olive oil at home requires patience, high-quality olives, and proper equipment. Here’s a step-by-step method to extract pure olive oil:
Step 1: Select the Right Olives
• Choose fresh, ripe olives, preferably organic. Green olives yield a stronger, slightly bitter oil, while black olives produce a milder flavor.
• Around 5 kg (11 lbs) of olives are needed to produce 1 liter of oil.
Step 2: Wash and Sort the Olives
• Remove any leaves, twigs, or debris.
• Wash the olives thoroughly under cold water to eliminate dirt and pesticides.
Step 3: Crush the Olives
• Traditionally, olives were crushed using stone mills, but you can use a blender, food processor, or even a mallet to mash them into a paste.
• Ensure the paste is finely ground to release maximum oil.
Step 4: Malaxation (Mixing the Paste)
• Stir the olive paste slowly for 20–40 minutes at a temperature of about 27°C (80°F).
• This process allows small oil droplets to combine into larger ones, improving extraction.
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