Mufa and pauva in olive oil: the secrets of a healthy composition

When reading vegetable oil labels, we come across terms such as “mufa” (MUFA) and “PUFA” (PUFA), which are key ingredients that determine the nutritional value and stability of the oil. During a scientific discussion with the Spanish researcher, Mr. Gabriel Sanchez, in the presence of my son, we reviewed how these percentages in olive oil are affected by natural factors.

What is fat?Fat is a macronutrient consisting of “triglycerides” (triglycerides), a glycerol molecule to which three chains of fatty acids are linked. Fat provides 9 calories per gram and is essential for the absorption of vitamins and the construction of cell membranes.

1. MUFA (monounsaturated fat)Acronym for Mono-Unsaturated Fatty Acids. Its structure contains a single double bond, the most important of which in olive oil is “oleic acid” (C 18:1).

• Its characteristics: It is liquid at room temperature and becomes sticky (foggy) when cooled.
• Its percentage is: It makes up the bulk of olive oil (55% - 83%).
• Its benefits: It raises beneficial cholesterol, reduces bad cholesterol, and resists oxidation and inflammation.

2. PUFA (polyunsaturated fat)Acronym for Poly-Unsaturated Fatty Acids. They contain two or more double bonds, such as “linoleic acid” (Omega 6).

• Its characteristics: It remains liquid even at low temperatures.
• Its percentage is: In olive oil, it ranges between (3.5% - 21%).
• Its benefits: It is essential for brain health and cell growth, but its significant increase makes the oil less stable when heated.

3. SFA (saturated fat)Acronym for Saturated Fatty Acids. Carbon chains that are completely saturated with hydrogen, such as palmitic acid.

• Its characteristics: It tends to harden at room temperature.
• Its percentage is: In olive oil it is low (7.5% - 20%).
• NB Moderation is required, and olive oil outperforms animal oils with a lower percentage.

Factors affecting quality There is no fixed percentage for olive oil. It changes based on:

1. Category: The “Arbequina” variety, for example, is different in its composition from the “Besual”.
2. Climate: The high temperature during oil formation (summer) usually leads to a decrease in MUFA (oleic acid) and a rise in other fats.
3. Maturity: Harvesting olives early (green oil) often gives a higher stability to fatty acids.
4. Extraction: Cold pressing keeps these chemical bonds from breaking down due to high heat.

Conclusion: The secret to the superiority of olive oil lies in its unique balance. “Mofa” controls its composition, making it more stable and healthier than other seed oils. Understanding these ratios enhances our awareness of choosing the most appropriate oil for our health.

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