Health Benefits and Use of Extra Virgin Olive Oil
Delve into the world of olive oil and discover the plethora of health benefits that this simple yet complex and versatile ingredient has to offer. Discover how its rich content of monosaturated fats and powerful antioxidants can promote heart health and overall well-being. From flavor enhancement to serving as a hair, skin, and nail moisturizer, olive oil proves a valuable addition both inside and outside of the kitchen.
Photo By: @dkfra19
Around for centuries, olive oil has gathered attention for its numerous health benefits and versatile applications. From its origins in the olive groves that lay upon the Mediterranean to its place on grocery isle shelves worldwide, olive oil has stood the test of time as a staple ingredient in culinary and wellness practices. Follow along as I dissect the rich history, science-backed health benefits, and diverse uses, uncovering the secrets behind the growing popularity and esteemed status in global and regional cuisine in addition to holistic health practices.
Breaking Through the Surface of Olive Oil
Brief History and Origins -
The exact origins of olives have yet to be traced, but upon the uncovering of ancient artifacts, scholars suggest they originated in Egypt and along the Eastern Mediterranean. Today, olive trees thrive primarily on the Mediterranean coast due to the ideal climate and rich, fertile landscapes. However, cultivation has also expanded to regions such as California, Chile, South Africa, and Australia.
Olives date back at least 6,000 years ago. Greek poet Homer referred to olive oil as “liquid gold,” highlighting its significance in daily use. Though olive oil today is known to be a vital component in the Mediterranean diet as a source of healthful dietary fats, this was not the main purpose and use. In ancient civilizations, olive trees were cultivated, and the olives were harvested to extract the oil. The Phoenicians, Romans, and Greeks led the expansion around the Mediterranean, but the Greeks deserve credit for relaying the importance and benefits of olive oil today.
What is Olive Oil?
Olive oil is the byproduct of whole olives that are harvested and pressed. The olive tree, Olea Europaea, originates from Mediterranean regions, mainly Spain, Italy, and Greece.
Processing and production -
The processing of olives requires an efficient turnaround process. Olives are harvested, sorted by quality to distinguish grade, and placed on screens to remove excess leaves and debris without washing to ensure quality control.
The olives are then placed into a mill to be crushed, prepping the olives to release the oil. The type of mill used will impact the flavor potency by determining the extent of emulsification, creating a paste.
The malaxation process works to reverse emulsification by mixing the the paste to optimize oil extraction. The malaxtor machine is typically set to take between 30 to 60 minutes regulating the temperature to not excede 85 degrees Fahrenheit. The oil is then separated from the solids with mathods varying by facility, and may be further filtered. The final product is stored to allow remaining particles to settle.
Types of Olive Oil:
Extra Virgin Olive Oil - Extra virgin olive oil undergoes the least processing, retaining antioxidants and vitamins that would otherwise be depleted upon further processing. As such, this makes it a premium ingredient and a more expensive option.
Pure Olive Oil - Despite it’s name, pure olive oil undergoes additional processing to refine the oil, removing undesirable particles that may impact the aroma and flavor.
What are the Varieties of Olive Oil?
A plethora of olive varieties exist, influenced by the region they are grown, the cultivation methods, and through trade channels, natural selection, and breeding for optimal harvest and production outputs. Generally, olive trees are slow to mature, and these varieties serve a vital purpose in meeting supply and demand.
The leading producers and acreage holders of the crops include Spain, Italy, and Greece.
Spain - The top producer of olives, contributing to 50% of global production. Some olive(s) (oils) from Spain include:
Catalan ‘Arbequina’: Provide a fresh, herbal flavor with sweet undertones
Aragon ‘Empeltre’: Provide light and fruity flavor with a slight bitterness. These olive oils are best to be consumed within three months of processing
Valencia ‘Blanqueta’ : Bitter but feature subtle fruity and sweet flavor
Andalucia ‘picual’: Produced in high volume and usually harvested late in the season. They are generally lower-grade olive oils.
Extremadura, Castilla La Mancha, Castilla y leon, and Madrid: Most prominent olives to produce
Italy - The second leading producer of olives, contributing to 25% of global production. Some olive(s) (oils) from Italy include:
Liguria ‘Taggiasca’ : Light and fruity, pairs well with seafood
Toscana ‘ Frantoio’ : Grassy yet fruity flavor due to the harvest time
Umbria ‘ Frantonia, leccino, and Coratina blends: Fruity with a slight bitterness. These are considered high quality blends
Puglia ‘Coratina’ : A high-volume production olive and used to blend with refined oils to manage the flavor profile.
Sardinia ‘Bosana’ : Produce strong and fruity olive oil
Greece - Follows closely to Italy, contributing to 17% of global production. Some olive(s) (oil) from Greece include:
Koroneiki Blends: The quality varies based on conditions, with some batches producing lower quality oils
Importance and Significance in Greece and Mediterranean Diet and Lifestyle:
Ancient Greeks highly valued olive oil for ceremonial practices, holistic health, and rituals long before the resurgence of culinary uses. Olive oil is an integral component to the Mediterranean diet, which emphasizes plant-based foods and healthy, omega-rich fats. Rich in antioxidants and monounsaturated fats, extra virgin olive oil obtains the highest percentage of the aformentioned components.
But before we jump into the benefits of olive oil, here’s a quick statement to mull over.
Studies have shown that olive oil can improve our body’s lipid profiles and help manage blood pressure. What does this mean? This can be one piece to the puzzle in maintaining heart health. Olive oil, therefore can be attributed to promoting overall health and well being being a staple of a balanced lifestyle and diet.
Health Benefits of Olive Oil
Olive oil is renowned for its numerous health benefits, making it a staple in the Mediterranean diet, Greek recipes (upon others as well), and a valued component of overall healthy living. Not to be mistaken, you can overconsume healthful foods and olive oil is no exception. Further, adding olive oil into your diet will not automatically outweigh other eating practices, simply I may suggest replacing butter or other oils as needed is a start.
Cardiovascular Health: Olive oil is rich in monounsaturated fats, particularly oleic acid, which improves the body’s lipid profiles by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol). The consumption of olive oil regularly has been shown to help reduce the risk of cardiovascular diseases while aiding in lowering blood pressure.
With the prominent presence of polyphenols, these antioxidants enhance heart-protective properties by reducing inflammation in the body and oxidative stress.
Quick fact: A leading cause of death in the United States, in addition to plaguing approximately 48% of people 20 years and older according to the ADA and conducted research.
Antioxidant Profile and Anti-Inflammatory Properties: Antioxidants serve to protect our body’s cells from damage caused by free radicals. What are free radicals? They are unstable molecules that are a byproduct of naturally occurring cell metabolism. Antioxidants work to neutralize these, however, if buildup occurs, DNA, lipids, and proteins may become compromised; increasing the risk of chronic diseases. If that is not enough, antioxidants improve overall immune function and aid in healthy skin. Extra virgin olive oil is rich in antioxidants including but not limited to vitamin E, polyphenol, and oleocanthal.
The polyphenols and oleocanthal found in extra virgin olive oil have a prominent anti-inflammatory effect. Persistent inflammation is suggested to be a driver of the onset of cancer, aging, cardiovascular diseases, diabetes, and Alzheimer’s. The compounds found in olive oil, therefore, can help reduce risk factors of chronic disease(s), serving as a holistic way to fight and/or limit inflammation.
Weight Management: Although diet culture is constantly telling us to limit “high calorie” foods, there is more to it than meets the eye. Incorporating healthful fats such as olive oil, aid in nutrient absorption and satiety.
Quick fact: Studies support the association between a lower body weight and lowered risk of obesity to those who follow a Mediterranean diet or eat similar in vain.
Cognitive Health: As documented by the World Health Organization, 55 million people have been diagnosed with dementia globally. Extra virgin olive oil, rich in antioxidants, monounsaturated fatty acids, polyphenols, and vitamin E promotes brain health and may reduce oxidative stress. Studies can see a correlation between daily inclusion of olive oil and improved cognition in addition to reducing the onset of dementia but further research is still needed.
Uses:
The versatility of olive oil is vast, extending beyond the health benefits. As mentioned throughout the post above, olive oil was cultivated to accommodate daily uses and ceremonial practices. As such, olive oil is a valuable addition to your household for both culinary and non-culinary purposes.
Culinary - Within the past 15 years, olive oil has gained vast popularity to be used in cooking. This is due in part to adding flavor and beautiful essence and aroma and is a healthier alternative to prevalent oils and fat sources common in many diets.
Stovetop: Olive oil has a high heating/smoke point making it a perfect addition to sautéing, grilling, roasting, and at times, baking. With the vast varieties offered, you can find ones that impart a beautiful aroma and/or flavor.
Dips and dressings: Olive oil is often paired with balsamic vinegar and/or herbs, making a delicious salad dressing or dip for slices of bread. Tzatziki is commonly found with a drizzle of olive atop.
Marinades: The fats in extra virgin olive oil aid in imparting the flavors of fat-soluble spices and herbs into vegetables and cuts of meat and seafood.
Non-Culinary -
Hair and Skin Care: Olive oil works to moisturize hair and/or skin by locking in moisture and minimizing signs of wrinkles. Vitamin E contributes to the skin’s ability to absorb and seal in moisture. Whereas the antioxidants present in extra virgin olive oil aid in fighting oxidative stress, thus helping combat aging appearance.
Healing: When you get a sunburn, what’s the first thing that comes to mind? I think of Aloe Vera. However, the properties found in olive oil can help soothe sunburns.
Otherwise - As mentioned previously in this article, olive oil has a history of diverse applications long before becoming a dietary staple, with the main purpose of being used as lamp fuel. Religious, medicinal, and external health purposes were three other prevalent uses during ancient times.
Religious and Ceremonial Purposes: The aroma and symbolism associated with olive oil were seen as a valuable offering to god, representing purity. During event gatherings, athletes placed olive oil on their shoulders prior to an event, symbolizing the oil’s perceived value in ancient tradition and cultural practices.
Medicinal Uses: It was not uncommon to find olive oil as a commodity for pharmaceutical practices to treat a wide array of ailments. The properties found in olive oil are both soothing and aid in healing; a staple in holistic health and medicine.
External Health: Valued for the benefits of moisturizing and nourishing, olive oil is beneficial for hair and skin health. During ancient times, olive was applied to the skin to help increase skin hydration to promote a healthy complexion. Today, olive is a quintessential ingredient in hair and skin care.
From olive oil’s ancient roots serving as lamp fuel and gaining status as “liquid gold,” olive oil has intertwined itself in a multitude of practical and health uses in our daily lives. Whether you are seeking knowledge to incorporate extra virgin olive oil into your next mediterranean dish, want to reap the health benefits, nurture your hair and skin, to just understanding the history and culture, this “liquid gold” is worth having in your household.
