Extra Virgin Olive Oil (EVOO) is a staple of the Mediterranean Diet, renowned for its health benefits. This diet, which also includes fish, vegetables, fruits, nuts, and whole grains, is consistently considered one of the healthiest in the world. EVOO, rich in monounsaturated fats, has been extensively studied for its cardiovascular benefits, including improving cholesterol levels and ratios of LDL to HDL.

Health Benefits of EVOO

EVOO is known for its anti-inflammatory properties, largely due to oleocanthal, a phenolic compound with non-steroidal anti-inflammatory effects. It's also exceptionally high in antioxidants, which protect against oxidative damage. Studies have shown that EVOO can exert neuroprotective effects, helping to safeguard the brain from oxidative damage.

The oleic acid in EVOO was highlighted in the film Lorenzo’s Oil, based on a true story about its importance in fatty acid research.

Not All Olive Oils Are Created Equal

Quality is crucial when it comes to olive oil. For the health benefits to be realized, the oil needs to be genuine EVOO. Lower-quality oils may undergo processes like deodorization, bleaching, or the use of solvents and high heat, which can diminish their nutritional value. Even if an oil is labeled as EVOO, some may be diluted with inferior oils, especially those imported.

Misleading terms like ‘cold pressed’ can also be confusing. This term may indicate that no heat is applied, or it might refer to specific temperature limits during processing, or it could be used incorrectly.

How to Ensure Quality

To ensure you're buying authentic, high-quality EVOO with minimal processing, look for certification labels. In Australia, there are specific certification marks that can help verify the quality of the oil.

Usage Tips

We enjoy EVOO in its natural state, drizzled over salads or paired with bread, to preserve its flavour and nutrients. Some of EVOO’s components, like chlorophyll, vitamin E, and polyphenols (including oleocanthal), can degrade with heat. Research suggests that heating may reduce the bioavailability of oleocanthal, which has natural anti-inflammatory properties.

That said, EVOO is still a good choice for cooking. Studies show that EVOO remains stable and retains its beneficial monounsaturated fats and nutrients even when heated. For example, a study in ACTA Scientific Nutritional Health Journal found that EVOO is among the most stable oils for cooking, due to its high antioxidant content.

Storage Tips

To keep EVOO fresh, consume it within 4-6 weeks of opening and within 12-14 months of harvest. Store it in a dark glass bottle to protect it from light.

By keeping these tips in mind, you can enjoy the many health benefits of EVOO while ensuring you’re getting the highest quality oil.