OLIVE OIL AND LEMON: PROPERTIES AND WHAT IT IS FOR - NUTRITION - 2024

The olive oil and lemon are consumed combined for their beneficial effects in promoting the welfare and relief of certain health conditions. The interest in mixing both foods is due to the association between the phytochemicals that compose them.

Phytochemicals are organic substances responsible for the healing power of plant-based foods. The term "phyto" comes from the Greek and means plant.

Olive oil is an oily liquid extracted from the cold pressing of olives, which are the ripe fruits of the olive tree, Olea Europea. It is rich in a monounsaturated fatty acid, oleic acid. Its composition in the other fatty acids depends on the variety of the olive, the region of production and the year of harvest.

In addition, it contains minor compounds such as provitamin A, in the form of β-carotenes; substances with vitamin E activity, such as α-tocopherol; and other phenolic compounds with antioxidant action.

For their part, lemons are rich in vitamin C and provide potassium, vitamin B (thiamine, niacin and vitamin B6), proteins, calcium, phosphorus, iron, zinc and copper. Lemons also contain flavonoids, which have antioxidant properties.

Nutritional and phytochemical properties of olive oil and lemon

Lemon

Lemon is a great source of Vitamin C. In addition, today the health promoting role of phytochemical compounds such as flavonoids present in lemon is recognized. Flavonoids are phenolic compounds that make up the non-energetic portion of the diet.

Lemon stands out among the richest dietary sources of phenolic compounds. Flavonoids do not have the characteristics of vitamins. However, their protective action and the organism's inability to produce them make them part of the category of essential substances for the optimal functioning of the human organism.

Flavonoids have an important antioxidant and free radical suppressor function. In many studies they are associated with reducing the risk of certain chronic diseases, the prevention of some cardiovascular disorders and certain types of cancer processes.

Furthermore, flavonoids exhibit antiviral, antimicrobial, antiulcer, antiallergic, and anti-inflammatory activities. They also have beneficial effects on capillary fragility and the ability to inhibit human platelet aggregation.

It is possible that the flavonoids present in lemon protect the vitamin E in olive oil from oxidation. This shows a synergizing effect of the mixture of both substances. In the case of limonoids, a wide variety of therapeutic effects are being investigated.

The vitamin C present in lemon juice intervenes in the mechanism of collagen production, improves healing, and the function of the immune system.

Olive oil

The composition of olive oil fluctuates between quite wide limits, which are reflected in international standards. It is composed mostly of fatty acids whose variability is relatively important.

On average, virgin olive oil is composed of 72% monounsaturated fatty acids (AGMI), 14% polyunsaturated fatty acids (PUFA) and 14% saturated fatty acids (SFA). Oleic acid, the main monounsaturated acid found in olive oil, represents between 55 to 83% of the total fatty acids.

Olive oil contains in different proportions the two essential fatty acids for human consumption. These two fatty acids are polyunsaturated and are so named because they cannot be synthesized by humans.

One of them, linoleic acid, often known as omega 6, due to the position of the double bond in the molecule, can range between 3.5% and 21% of the total fatty acids in olive oil. Linolenic acid (omega 3) constitutes less than 1.5%.

The other constituents present in a lower proportion - such as phenolics, simple and complex - play a very significant role from a preventive health point of view. The phenolic compounds increase the stability of the oil, give it antioxidant properties and modify its flavor.

What is it for? Benefits

The phytochemicals present in olive and lemon oil are not nutrients, since there are no diseases due to their deficiency. But they do enhance the action of other nutrients.

They are found in very small amounts (micro and milligrams) and do not provide calories. Its action in the body is preventive and curative, generally favoring the immune response.

Among the main effects are:

Detoxify the body

The combination of olive oil and lemon creates a protective barrier against free radicals, effective against the elimination of toxins and favors the functioning of the liver and gallbladder.

These are two organs necessary for the good digestion of fats and the stimulation of metabolism.

Control cholesterol

The fatty acids that olive oil provides act in the regulation of blood lipids and help prevent the formation of plaques in the arteries.

Its frequent and regular consumption allows better control of low-density lipoproteins (LDL), which would increase the risk of cardiovascular diseases. On the other hand, they would increase the levels of high-density lipoprotein (HDL) that are the have a protective effect against cardiovascular diseases.

It also contributes to normalize the content of blood triglycerides. Olive oil has anticoagulant properties that promote blood circulation and prevent the formation of varicose veins.

In the long term they exert a protective effect against cardiovascular diseases.

Soothes joint pain

It is an excellent supplement for joint diseases when taken on an empty stomach. Olive oil can contribute to the reduction of the inflammatory activity observed in some chronic diseases characterized by immune disorders, which leads to relief of rheumatic and joint pain.

Its antioxidant composition delays oxidative stress and eliminates toxins.

Control of abdominal fat

Olive oil is very caloric, and contributes to the feeling of fullness. A tablespoon of olive oil contains approximately 15 g, which is equivalent to between 14 and 16 mL of oil, representing a contribution of 135 Kcal.

The high quality of its composition in fatty acids facilitates the breakdown of fats stored in the abdomen. However, if more calories are ingested than the body needs, the result will be a gain in body weight.

Relieve constipation

The olive oil and lemon on an empty stomach can relieve gastric problems such as bloating or heartburn. Olive oil acts as a natural laxative, while lemon acts as an anti-inflammatory and promotes bowel movement.

References

1. Codex Alimentarius (1989) Norme codex pour les huiles d'olive vierges et raffinées et pour l'huile de grignons d'olive raffinée. Codex STAN 33-1981 (Rév. 1-1989).
2. Gattuso, G., Barreca, D., Gargiulli, C., Leuzzi, U. and Caristi, C. (2007). Flavonoid Composition of Citrus Juices. Molecules, 12 (12), pp. 1641-1673.
3. González-Molina, E., Moreno, D. and García-Viguera, C. (2009). A new drink rich in healthy bioactives combining lemon and pomegranate juices. Food Chemistry, 115 (4), pp. 1364-1372.
4. Pellegrini, N., Serafini, M., Colombi, B., Del Rio, D., Salvatore, S., Bianchi, M. and Brighenti, F. (2003). Total Antioxidant Capacity of Plant Foods, Beverages and Oils Consumed in Italy Assessed by Three Different In Vitro Assays. The Journal of Nutrition, 133 (9), pp. 2812-2819.
5. Pérez Martínez, P., López-Miranda, J., Delgado-Lista, J., López-Segura, F. and Pérez Jiménez, F. (2006). Olive oil and cardiovascular prevention: more than a fat. Clinic and Research in Arteriosclerosis, 18 (5), pp. 195-205.
6. Puertollano, M.ª A.; Puertollano, E.; Alvárez de Cienfuegos, G. and Pablo, MA de. Olive oil, immune system and infection. Nutr. Hosp. 2010, vol.25, n.1, pp.1-8. Available at: scielo.isciii.es.
7. Tripoli, E., Guardia, M., Giammanco, S., Majo, D. and Giammanco, M. (2007). Citrus flavonoids: Molecular structure, biological activity and nutritional properties: A review. Food Chemistry, 104 (2), pp. 466-479.
8. Veillet, S. (2010). Enrichissement nutritionnel de l'huile d'olive: entre tradition et innovation. Thèse Doctorat. Université d'Avignon.

Zamora Ardoy, MA; Banez Sánchez, F.; Banez Sánchez, C. and Alaminos García, P. Olive oil: influence and benefits on some pathologies. An. Med. Internal (Madrid). 2004, vol.21, n.3, pp.50-54. Available at: scielo.isciii.es