Mariella Barbato Extra virgin olive oil (EVOO) is much more than a simple cooking ingredient. Considered the mainstay of the Mediterranean diet, this “liquid gold” is a symbol of tradition, health and gastronomic excellence. Its history goes back thousands of years, and today it remains an essential product in the kitchen and in the world of health and wellness.
In this article, we will explore what makes it so special, how to choose a good EVOO and its multiple benefits.
What is Extra Virgin Olive Oil?
Extra virgin olive oil is pure olive juice, obtained only by mechanical processes and without the use of chemical products. It is the highest category within olive oils, which means that it meets rigorous standards of quality and purity.
For an oil to be considered extra virgin, it must meet two fundamental requirements:
Lowacidity (less than 0.8%), which guarantees that the olives used are in perfect condition.
-Flawless flavor and aroma, with no defects in tasting, which gives it its unique character.
It is a natural product that preserves all its nutritional and organoleptic properties, giving each dish a unique flavor.
Types of Olive Oil and differences
Within the world of olive oil there are different categories, what are the main differences?
Extra Virgin Olive Oil (EVOO): Highest quality, flawless and rich in aromas and nuances. Ideal for raw consumption and for cooking.
Virgin Olive Oil: Also obtained mechanically, but with a slightly higher acidity (up to 2%) and possible slight sensory defects.
Olive Oil: It is a mixture of refined oil (produced with chemical processes) and virgin oil. Its flavor and quality are inferior.
Olive pomace oil: Extracted from the remains of the olive by industrial processes. It is the lowest quality and is used mainly in the food industry.
If you are looking for the best flavor, properties and health benefits, EVOO is undoubtedly the best option.
Health Benefits of Extra Virgin Olive Oil
EVOO is not only a pleasure for the palate, but also a fundamental ally for our health. Numerous scientific studies have demonstrated its multiple benefits:
1. Protects the Heart
It is rich in monounsaturated fatty acids, especially oleic acid, which helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL). It also regulates blood pressure and reduces the risk of cardiovascular disease.
2. Natural Anti-inflammatory
It contains polyphenols and oleocanthal, compounds with potent anti-inflammatory properties that can help prevent chronic diseases such as arthritis or Alzheimer’s disease.
3. Ally against Aging
Its high antioxidant content fights free radicals, responsible for cellular aging. It contributes to a healthier and protected skin.
4. Improves Digestion
It favors the functioning of the digestive system, stimulates the production of bile and protects against ulcers and gastritis.
5. Blood Sugar Control
It helps regulate glucose levels, which makes it an ally in the prevention of type 2 diabetes.
6.Vitamins
It is a natural source of vitamin E and K, essential for healthy skin, hair and bones.
It is no coincidence that extra virgin olive oil is the basis of the Mediterranean diet, recognized by UNESCO as Intangible Heritage of Humanity for its positive effects on health.
How to Choose a good Extra Virgin Olive Oil?
To enjoy all its benefits, it is important to know how to choose a quality EVOO. Here are some key tips:
Look at the label: It must clearly state “Extra Virgin Olive Oil” and its origin.
Choose dark containers: Light and heat deteriorate the oil, so it is better to opt for dark glass bottles or cans.
Aroma and flavor: A good EVOO should smell fresh, with notes of grass, tomato, almond or apple. In the mouth it should be balanced, with a slight bitterness and characteristic spiciness.
Olive varieties: There are many varieties, such as arbequina (soft and fruity), picual (intense and with more antioxidants) or hojiblanca (balanced and versatile).
Harvest date: The more recent the better. Olive oil does not age well, so it is advisable to consume it in its first year.
Uses of EVOO in the kitchen
EVOO is a versatile ingredient that can be used in multiple ways:
–Raw: To dress salads, toasts, carpaccios, cheeses or steamed vegetables.
Forcooking: It resists heat better than other oils, which makes it perfect for stews, stir-fries and light frying.
-Inbaking: It is a healthy substitute for butter in cakes, muffins and cookies.
-Formarinating: Ideal for meats, fish and vegetables, enhancing their flavors.
-As abase for sauces: Fundamental in aioli, pesto, homemade mayonnaise or vinaigrettes.
A good EVOO is the key to elevate any dish to another level.
Conclusion: a treasure in gastronomy and health
Extra virgin olive oil is much more than a simple ingredient: it is culture, tradition and a gift for our health. Its flavor, properties and versatility make it an essential ingredient in any kitchen.
Investing in a good EVOO is betting on quality and well-being. So the next time you choose an oil, remember: the purer, fresher and better preserved it is, the better it will be for your palate and your health.
Are you an olive oil lover, do you have a favorite variety, tell me in the comments and share your experience with this wonderful product!
💚 With love, your Neapolitan girl.
