Studies consistently tout olive oil, which is also considered the lifeblood of Mediterranean diet, as one of the healthiest cooking oils to use for cooking and garnishing your dishes. The Mediterranean diet (MED) is made up of fresh ingredients like tomatoes, whole grains, and fish. Olive oil is used to cook and flavor these dishes. Due to being associated with a lower risk of cardiovascular disease, diabetes, and obesity, many health-conscious eaters use the MED to pattern their own diets.

What exactly makes an olive oil extra virgin? Well, EVOOs are the highest quality of olive oil, and much of that quality is related to keeping the free acidity of the olive oil below 0.8% during production. To achieve low acidity, special care must be taken in picking fresh, healthy olives. Any damage to the olive’s flesh must be avoided.
Because making extra-virgin olive oil is a meticulous process, it preserves a lot of the compounds in olive oil that are responsible for its health benefits, namely something called phenols. A study done this year by Rodríguez-López et al concludes that olive oil phenols pack a lot of antioxidant potential to protect your cells from damage as you age. Adding a bit of olive oil to your meals might ward off heart and digestive diseases, as well as cancer and Alzheimer’s.

Another 2020 study by Jimenez-Lopez et al talks more about EVOO’s protective qualities for your heart, reducing the risk of cardiovascular disease by as much as 10%. They also discuss extra-virgin olive oil reducing inflammation, which is welcome news for people dealing with arthritis who want to change their eating habits for the better. They even present EVOO’s potential for anti-aging applications. Is it any wonder that many Turks, Italians, Spaniards, and Greeks seem to look timelessly young?

A study from 2018, written by Crespo, Tome-Carneiro, Davalos, and Visioli, also present supporting evidence for EVOOs combating the effects of oxidation, especially in metabolic diseases such as type-2 diabetes. And if you think that’s everything that phenols in olive oil are capable of, wait until you hear about how they may be the next weapon against liver disease, as it could possibly slow down the progression of many liver diseases.
For something so nutritious, it’s easy to forget just how good olive oil is for the palate. The extra-virgin quality is distinguished by an elevated flavor profile and relative delicateness compared to other olive oil products, making it optimal for salads and breads. Good olive oil should have a perfect blend of fruitiness or nuttiness, assertive bitterness, and a full, hearty feeling in the mouth.

With all the health benefits swirling in your bottle of extra-virgin olive oil, it might be good to cap off this article with a reminder that, like any fat, olive oils are best enjoyed in moderation. Indeed, eating just enough is a central tenet to the Mediterranean diet, and not following this rule is a reason why many diet attempts fail after a month. However, extra-virgin olive oil is such a healthy oil that you wouldn’t feel guilty using it daily for breakfast, lunch or dinner, as a dip, garnish, vinaigrette, or for cooking.

Enjoy the best olive quality for your kitchen and a healthy lifestyle with OliveOilsLand’s wonderful collection of extra-virgin olive oils!