Benefits of Extra Virgin Olive Oil
What’s with all the extra virgin olive oil talk nowadays? If you’re a professional cook or simply a curious eater who’s trying to make a slightly healthier lifestyle choice, you owe it to yourself to learn more about extra virgin olive oil. Not only is it one of the healthiest foods in the world, but it is also one of the most versatile ingredients in the kitchen. Let’s explore together the benefits and uses of this liquid gold and understand why it is spreading all over the world, including Bangladesh.
For hundreds of years, extra virgin olive oil has been used and praised by Mediterranean cultures. Today, its popularity is spreading all over the world, including the United States and Bangladesh. Why? Its production process and nutrient composition stand out among all types of oils. Regular olive oil, as well as other vegetable oils, go through a process of refinement and, sometimes, chemical treatment to remove impurities and enhance flavour. Extra virgin olive oil, however, is pure, cold-pressed olive oil, which means the oil retains all of its flavor as well as health-promoting compounds. No wonder it is called “liquid gold”!
I know you’re probably thinking, “So what if it’s an unrefined oil? What’s the big deal?” Oh, there are many things to love about the multifaceted benefits of extra virgin olive oil in health. It contains numerous nutrients that help maintain a healthy heart and regulate diabetes, among others. It has good fats and some of the most potent antioxidant agents known to man. It also acts as a natural anti inflammatory agent, which can aid in the treatment of a myriad of ailments. Let me elaborate on each of these benefits.
Health Benefits of Extra Virgin Olive Oil
Heart-Healthy Advantages of Monounsaturated Fats
Let’s start with the heart-healthy monounsaturated fats. Monounsaturated fats, or “good fats”, lower the levels of bad cholesterol (LDL) in your body while maintaining your good cholesterol (HDL). This action is proven to reduce the risk of coronary heart disease. Clinical studies show that populations with regular consumption of extra virgin olive oil in their diet have significantly decreased rates of cardiovascular diseases. You can easily lower your risk of heart ailments by simply eating delicious food!
Mitigating the Risk and Managing Symptoms of Diabetes
You know that extra virgin olive oil is good for your heart, but did you know it is also helpful in the treatment of diabetes? The mono-unsaturated fats found in extra virgin olive oil reduce blood sugar levels and enhance insulin action. This results in more stable readings and less spikes and drops in your sugar levels. Adding a little extra virgin olive oil to your diet is beneficial if you have diabetes and even if you want to protect yourself from this epidemic illness.
Bioactive compounds and their effect on health
Extra virgin olive oil contains bioactive compounds such as polyphenols, tocopherols and squalene. They are powerful antioxidants that protect your cells against damage and reduce inflammation. In other words, they can help reduce your risk of a number of chronic diseases, such as Alzheimer’s and cancer, and improve your immune system, preventing you from getting sick.
Uses and Recipes for Cooking with Extra Virgin Olive Oil
Diverse culinary applications of extra virgin olive oil
And now, the best part! Cooking with extra virgin olive oil. You can use it in countless ways. Here are some ideas:
- Dressings: Extra virgin olive oil alone or mixed with balsamic vinegar, mustard, honey and herbs makes a delicious and very easy salad dressing.
- Marinades: Extra virgin olive oil can also be the base for marinades, tenderizing meat and adding flavour.
- Baking: Replace butter with it in baking, it will provide moist and unique flavour to cakes, muffins and breads.
- Sautéing: Its high smoke point makes it perfect for sautéing vegetables, meats, and seafood.
- Drizzling: Add a finishing touch to dishes by drizzling extra virgin olive oil over soups, pasta, and pizzas.
A Compendium of Recipes
To inspire you further, here are a couple of recipes that highlight the versatility and also the deliciousness of extra virgin olive oil.
Herb-Marinated Chicken with Olive Oil
Ingredients:
- A handful of fresh herbs (such as basil, parsley, and oregano; feel free to use any herbs you prefer)
- 4 cloves of garlic, peeled
- Juice of a lemon (about 1/4 cup)
- 1/4 to 1/3 cup high-quality extra virgin olive oil
- 12 boneless, skinless chicken thighs (or any chicken cut you like)
- Salt and pepper to taste
- 1 heaping tablespoon of mayonnaise, plain yoghurt, or sour cream
- 2 yellow potatoes, cut into wedges
Instructions:
- In a food processor or a blender, you have to combine the fresh herbs, garlic, lemon juice, and extra virgin olive oil. Blend until you get a smooth consistency (about 30 seconds). Begin with 1/4 cup of olive oil and add more if needed.
- Put the chicken in a bowl, then season with salt and pepper, then add the mayonnaise (or yogurt/sour cream) and the herb mixture. Mix well with clean hands and marinate for at least 1 hour or overnight in the fridge.
- Preheat your grill to medium heat. Toss the potato wedges with any leftover marinade and place them in a small dish or foil tray to cook alongside the chicken.
- Grill the chicken for like 25 to 30 minutes, turning occasionally, until a meat thermometer reads 165°F when inserted into the thickest part. Keep an eye on the chicken, as cooking times may vary based on size and thickness.
- Serve with a salad or any sides of your choice.
Lemon Olive Oil Cake
Ingredients:
- 160 g granulated sugar (a little more than 2 dl)
- 20 g confectioner’s sugar
- 1 egg yolk
- 110 g egg whites (from about 3 average eggs)
- 25 g lemon juice (about half a lemon)
- Seeds from 3 vanilla beans (or 1 teaspoon of pure vanilla powder)
- 3 g lemon zest (from about half a lemon)
- 115 g wheat flour (about 1.92 dl)
- 160 g extra virgin olive oil (about 1.7 dl)
- 8 g salt (about three pinches of flaky sea salt)
Instructions:
- In a mixing bowl, whisk together 110 g of granulated sugar, egg yolk, lemon juice, vanilla seeds, and lemon zest using a stand mixer or hand-held mixer.
- Gradually sift the flour into the sugar mixture while continuing to mix.
- Slowly add the extra virgin olive oil, mixing gradually to avoid separation. Set the mixture aside.
- In another clean bowl, add the egg white and 2 g of salt (about one pinch). Mix on high speed until foamy.
- Gradually add the remaining granulated sugar to the egg white and continue mixing until stiff peaks form.
- Carefully fold the beaten egg whites into the batter one-third at a time, using a spatula to incorporate without deflating the mixture.
- Preheat your oven to 165°C (329°F).
- Butter a 22 cm (9-inch) springform pan and dust it with flour. Pour the batter into the pan.
- Bake till the internal temperature of the cake reaches 95°C (203°F), about 30-35 minutes. Let the cake cool completely.
- Once cooled, mix the confectioner’s sugar with the remaining salt (about two pinches) and sprinkle over the top.
Enjoy this delightful cake, which offers a perfect balance of sweetness and also, a hint of saltiness that enhances the flavor.
Differences Between Extra Virgin Olive Oil and Other Types of Olive Oil
Extra Virgin vs. Virgin vs. Refined: Navigating the Olive Oil Spectrum
As far as olive oil goes, there’s a premium, and then there’s… not. Here’s a brief guide to sorts to give you an idea of what the differences mean:
- Extra Virgin Olive Oil: Pure, cold-pressed olive oil. This is the gold medalist in quality, with the fullest flavour and richest nutrients.
- Virgin Olive Oil: Pure olive oil with slightly more acidity and a milder taste.
- Refined Olive Oil: This oil has been processed and refined to remove impurities, but it also eliminates most of the flavour and nutrients.
The Impact of Extraction and Processing Techniques
The extraction and processing techniques used to produce different olive oils are paramount in determining the quality of the final product. Extra virgin olive oils are typically produced through cold pressing, which yields the highest quality and most nutritious oil. On the opposite end of the spectrum, refined olive oils are produced through chemical and thermal means, which ultimately break down the oil’s quality. Next time you’re in the olive oil aisle, check the front of the bottle for terms like “cold-pressed” and “extra virgin” to ensure you’re getting premium olive oil.
How to Choose Great Extra Virgin Olive Oil
A Producer’s Guide to Identifying Purity and Quality
With all the extra virgin olive oils out there, how does one choose the right one? Here’s a few simple tips:
- Check the Harvest Date: The newer the harvest, the fresher the oil! Most bottles of extra virgin olive oil will include a date or at least a year.
- Read the Label: Ensure the term “extra virgin” is on the label, and the oil should be from a single estate or region and not a blend of oils from various places.
Testing for Freshness and Authenticity
How can you tell if your extra virgin olive oil is truly fresh? Conduct a taste test. Extra virgin olive oil mostly will have a fruity smell and a peppery, somewhat bitter taste. If it’s rancid or has no taste, it’s probably old or low quality. Another way to test for authenticity: true extra virgin olive oil will harden slightly in the fridge and then reset back to its liquid form when brought to room temperature.
Historical and Cultural Significance of Olive Oil
For millennia olive oil has been a part of the Mediterranean culture. It was used by the ancients Greeks, Romans and many other civilizations as a form of medicine, religion and symbol of prosperity and peace. The olive tree and its oil are foundational in the history of all Mediterranean cultures.
Olive oil anointed kings, fueled lamps and was used as a form of medicine. In todays society we have expanded upon these uses but still retain the medicinal and culinary values along with the symbolic aspect. Olive oil is still a tradition passed down from generation to generation, its symbolism of family has remained intact through the ages.
Olive Oil Production and the Environment
Like any other food production, olive oil production affects the environment through the consumption of water and land, among other inputs. Also, traditional olive oil cultivation and production may give rise to problems of soil erosion and water shortage. There are, however, ways to produce olive oil without these problems arising.
The production of sustainable olive oil is the result of olive oil production methods that avoid harm to the environment and promote biodiversity and social welfare. Among these practices are organic and integrated production, pest control and fair trade. You can help promote and support these producers by looking for sustainable and organic certifications the olive oils you consume have.
Beauty and Skincare Benefits of Using Extra Virgin Olive Oil
Extra virgin olive oil is a natural wonder not only for health and cooking but for our skin and hair as well. Due to its moisturizing and anti-inflammatory effects, olive oil is a wonderful natural addition to your beauty routine. You can use it as a moisturizer, makeup remover, deep hair conditioner and in homemade cosmetic recipes.
Rich in nutrients
EVOO contains high levels of fatty acids, vitamins E and K and powerful antioxidants such as polyphenols and squalene. These nutrients combined, nourish and moisturize your skin and hair and protect them from environmental stressors and aging processes.
Extra Virgin Olive Oil for Skin
1. Intense Hydration
EVOO absorbs into the dermis and offers deep moisturization to the skin. Its high oleic acid content aids in locking the moisture in, making it a wonderful remedy against flaky dry skin. After your shower, dripped few drops of EVOO on your face and body to seal the moisture in and keep your skin soft and silky.
2. Anti-aging
Oxidative stress caused by free radicals is at the root of many skin problems and aging. The antioxidants vitamin E and polyphenols found in EVOO, fight the free radicals and lessen the oxidative stress. The regular use of EVOO against aging, helps to smoothen the fine lines and wrinkles and offers a glowing and youthful skin.
3. Repair and calm
The anti-inflammatory characteristics of EVOO offer an excellent treatment against skin irritations such as eczema and psoriasis. EVOO soothes the red skin, diminishes inflammation and aids healing. Use a small amount of EVOO on the irritated skin and watch it calm and heal
4. Natural Makeup Remover
EVOO can be used as a gentle and effective makeup remover. Its emollient properties break down makeup, including waterproof mascara, without stripping your skin of its natural oils. Simply apply a few drops to a cotton pad and wipe away makeup for clean, nourished skin.
5. Lip Care
Chapped lips are no match for EVOO. Its moisturizing and healing properties can help restore and maintain soft, smooth lips. Apply a small amount to your lips as needed to prevent dryness and cracking.
Hair Benefits of Extra Virgin Olive Oil
1. Deep Conditioning
EVOO is an excellent natural conditioner and can add moisture and shine to dry damaged hair or beard. Heat a small amount of oil and massage into your scalp and hair. Leave for at least 30 minutes, or you can leave it on overnight for a intensive treatment and then shampoo and condition as normal. This deep conditioning treatment can also increase hair elasticity helping to reduce breakage.
2. Scalp Health
Healthy scalp equals healthy hair. EVOO can help reduce dandruff and itchiness of the scalp because of its moisturising and anti inflammatory properties. A regular scalp massage with EVOO can increase blood circulation which in turn promotes healthier hair growth.
3. Split Ends Repair
Suffering from split ends? EVOO can smooth and seal split ends and also prevent further damage. Apply to the ends of your hair to keep them nourished and protected.
4. Frizz Control
EVOO can smooth frizzy hair and add a lovely shine to the hair. Apply a few drops onto palms of hands and gently run hands over hair, focusing on the ends of your hair to control frizz and add shine.
How to Weave Extra Virgin Olive Oil into Your Beauty Regimen for Maximum Benefit
EVOO is easily incorporated into your everyday beauty routine with outstanding results. Here are a few handy tips to start you off:
1. Moisturizer
Once you have washed your face, apply a few drops of EVOO to your face. Gently massage into skin to spread evenly and allow your skin to absorb as much as possible. You can also add it to your preferred moisturizer to give it an extra boost of hydration.
2. Hair Mask
To make a nourishing hair mask, mix EVOO with honey or avocado. Apply to your hair and scalp, wrap hair with a shower cap and leave for 30 minutes to an hour. You can then rinse with shampoo and conditioner.
3. Exfoliator
Mix sugar or sea salt with EVOO to create a gentle exfoliator. Scrub face and body with the mixture to remove dead skin cells and leave skin feeling smooth and silky.
4. Nail and Cuticle Care
Apply a small amount of EVOO to your nails and cuticles to keep them nourished and healthy. This should help prevent hangnails and promote stronger healthier nails.
5. Bath Oil
Add a few tablespoons of EVOO to your bath for a luxurious and hydrating experience. Your skin will feel silky smooth after bathing.
Research and Studies on the Health Benefits of Extra Virgin Olive Oil
There is strong scientific proof of the many health benefits of extra virgin olive oil. For example, the PREDIMED study, a prospective observational trial conducted in Spain, showed that a Mediterranean diet supplemented with extra virgin olive oil helped to lower the risk of suffering a major cardiovascular event. Other studies indicate that the anti-inflammatory properties of extra virgin olive oil may also aid in the prevention of chronic diseases such as Alzheimer’s and some types of cancer.
Conclusion
Extra virgin olive oil is certainly much more than an incredible taste experience, culinary ingredient and tradition. It is also a powerful health booster, beauty aid and ecological benefit. By incorporating a daily dose of extra virgin olive oil into your routine, you will not only experience the rich and diverse flavors of this liquid gold but you will also promote your health, overall wellbeing and contribute to a more eco-friendly planet. Include extra virgin olive oil into your daily routine and reap the many rewards.
I rest my case! Extra virgin olive oil is definitely a multipurpose, health-promoting and eco-friendly product that you can incorporate into your daily routine in many enjoyable ways. Drizzle it on a fresh salad, enjoy it as part of a spa treatment or simply support those who strive to protect the environment for future generations to enjoy. Extra virgin olive oil…liquid gold in every way! Signing off!