Olive oil is a liquid fat obtained by pressing whole olives, the fruit of Olea europaea, a traditional tree crop of the Mediterranean Basin, and extracting the oil.
Olive oil is a versatile fat that's created through crushing, milling, and pitting olives to obtain their oil.
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A person can use olive oil when cooking.
Olive oil comes from olives, the fruit of the olive tree.
Olives are a traditional crop of the Mediterranean region.
People make olive oil by pressing whole olives.
People use olive oil in cooking, cosmetics, medicine, soaps, and as a fuel for traditional lamps.
Olive oil originally came from the Mediterranean, but today, it is popular around the world.
In the diet, people preserve olives in olive oil or salted water.
They eat them whole or chopped and added to pizzas and other dishes.
They can use olive oil a dip for bread, for drizzling on pasta, in cooking, or as a salad dressing.
Some people consume it by the spoonful for medicinal purposes.
Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives.
It's mainly made in the Mediterranean, primarily in Italy, Spain and Greece (though countries such as America and Australia also produce it).
Much like wine-making, climate, soil and the way the olives are harvested and pressed all have an impact on an oil's character.
Olive oil is assessed on three criteria – fruitiness, bitterness and pepperiness.
The flavour, smell and colour can vary radically, both according to its origin, as well as whether it's extra virgin (the finest grade) or not.
Generally speaking, the hotter the country, the more robust the flavour of the oil.
It is also possible to flavour olive oil with herbs and spices by steeping them in the oil for ten days or so (though chilli needs far less time).
Olive oil is a liquid fat obtained by pressing whole olives, the fruit of Olea europaea, a traditional tree crop of the Mediterranean Basin, and extracting the oil.
The olive is one of three core food plants in Mediterranean cuisine, together with wheat and grapes.
Olive trees have been grown around the Mediterranean since the 8th millennium BC.
Spain is the world's largest producer, manufacturing almost half of the world's olive oil.
Other large producers are Italy, Greece, Tunisia, Turkey and Morocco.
The composition of olive oil varies with the cultivar, altitude, time of harvest, and extraction process.
Olive oil consists mainly of oleic acid (up to 83%), with smaller amounts of other fatty acids including linoleic acid (up to 21%) and palmitic acid (up to 20%).
Extra virgin olive oil is required to have no more than 0.8% free acidity and is considered to have favorable flavor characteristics.
Olive oil is a versatile fat that's created through crushing, milling, and pitting olives to obtain their oil.
This nutritious oil is rich in protective compounds that positively impact health in several ways, including protecting against heart disease and type 2 diabetes.
Olive oil is the most expensive type, and is made from the first cold pressing of the olives.
Olive oil has a very low acidity rate (under 1%) and is best used for dipping or to dress salads, both because its superior flavour is impaired by heat and because it has a low smoking point.
Olive oil is also a first pressing, but has a slightly higher acidity level (under 2%).
Olive oil should be used in much the same way as extra virgin, and can also be used to cook Mediterranean dishes to create an authentic flavour (but should not be used for deep frying).
Refined to remove its impurities, and blended to improve flavour, pure Olive oil is the cheapest olive oil there is.
Its flavour is quite bland, so Olive oil's not worth using it on salads, but it's a good all-purpose cooking oil (again, don't deep fry with it).
Oils from Spain tend to be smooth, sweet and fruity, with hints of melon and nuts and very faint bitterness – they're quite versatile.
The flavour of Italian oils varies from region to region.
The north produces oils that are mild, slightly nutty, and very good with fish.
Oils from the centre of the country are stronger-tasting, with grassy notes.
Southern Italy, including Sicily, produces oils that have a drier, more herbal flavour.
Greek olive oils are herby, fruity and sometimes peppery – good all-rounders.
Olive oil’s an important component of the Mediterranean diet, which is considered one of the healthiest eating patterns in the world.
USES and APPLICATIONS of OLIVE OIL:
Olive oil is commonly used in cooking for frying foods or as a salad dressing.
Olive oil can also be found in some cosmetics, pharmaceuticals, soaps, and fuels for traditional oil lamps.
Olive oil also has additional uses in some religions.
Olive oil is also a natural and safe lubricant, and can be used to lubricate kitchen machinery (grinders, blenders, cookware, etc.).
Olive oil can also be used for illumination (oil lamps) or as the base for soaps and detergents.
Some cosmetics also use olive oil as their base, and it can be used as a substitute for machine oil.
Olive oil has also been used as both solvent and ligand in the synthesis of cadmium selenide quantum dots.
The Ranieri Filo della Torre is an international literary prize for writings about extra virgin olive oil.
It yearly honors poetry, fiction and non-fiction about extra virgin olive oil.
Olive oil can be used in a variety of cooking styles, and light-tasting.
-Culinary uses of Olive oil:
Olive oil is an important cooking oil in countries surrounding the Mediterranean, and it forms one of the three staple food plants of Mediterranean cuisine, the other two being wheat (as in pasta, bread, and couscous) and the grape, used as a dessert fruit and for wine.
Olive oil is mostly used as a salad dressing and as an ingredient in salad dressings.
Olive oil is also used with foods to be eaten cold.
If uncompromised by heat, the flavor is stronger.
Olive oil also can be used for sautéing.
When Olive oil is heated above 210–216 °C (410–421 °F), depending on its free fatty acid content, the unrefined particles within the oil are burned.
This leads to deteriorated taste.
Refined olive oils are suited for deep frying because of the higher smoke point and milder flavour.
Olive oils have a smoke point around 180–215 °C (356–419 °F), with higher-quality oils having a higher smoke point, whereas refined light olive oil has a smoke point up to 230 °C (446 °F).
It is a "popular myth" that high-quality Olive oil is a poor choice for cooking because of its low smoke point.
But in fact Olive oil is more stable than other vegetable oils when heated above its smoke point.
RELIGIOUS USE OF OLIVE OIL:
*Christianity
The Roman Catholic, Orthodox and Anglican churches use olive oil for the Oil of Catechumens (used to bless and strengthen those preparing for Baptism) and Oil of the Sick (used to confer the Sacrament of Anointing of the Sick or Unction).
Olive oil mixed with a perfuming agent such as balsam is consecrated by bishops as Sacred Chrism, which is used to confer the sacrament of Confirmation (as a symbol of the strengthening of the Holy Spirit), in the rites of Baptism and the ordination of priests and bishops, in the consecration of altars and churches, and, traditionally, in the anointing of monarchs at their coronation.
Eastern Orthodox Christians still use oil lamps in their churches, home prayer corners and in the cemeteries.
A vigil lamp consists of a votive glass containing a half-inch of water and filled the rest with olive oil.
The glass has a metal holder that hangs from a bracket on the wall or sits on a table.
A cork float with a lit wick floats on the oil.
To douse the flame, the float is carefully pressed down into the oil.
Makeshift oil lamps can easily be made by soaking a ball of cotton in olive oil and forming it into a peak.
The peak is lit and then burns until all the oil is consumed, whereupon the rest of the cotton burns out.
Olive oil is a usual offering to churches and cemeteries.
The Church of Jesus Christ of Latter-day Saints uses virgin olive oil that has been blessed by the priesthood.
This consecrated oil, Olive oil, is used for anointing the sick.
Iglesia ni Cristo uses olive oil to anoint the sick (in Filipino: Pagpapahid ng Langis), it is blessed by minister or deacon by prayer before anointing to the sick. After anointing, the Elder prays for Thanksgiving.
*Judaism
In Jewish observance, olive oil was the only fuel allowed to be used in the seven-branched menorah in the Mishkan service during the Exodus of the Tribes of Israel from Egypt, and later in the permanent Temple in Jerusalem.
Olive oil was obtained by using only the first drop from a squeezed olive and was consecrated for use only in the Temple by the priests and stored in special containers.
In modern times, although candles can be used to light the menorah at Hanukkah, oil containers are preferred, to imitate the original menorah.
Mostly, crude pomace oil is used as fuel for this purpose.
This type of oil is not suitable for direct human consumption but has several industrial uses, including the production of candles.
Candles made from crude pomace oil are not only eco-friendly, but they also produce a bright and steady flame, making them ideal for lighting purposes.
In Ancient Israel, olive oil was also used to prepare the holy anointing oil used for priests, kings, prophets, and others.
BENEFITS OF OLIVE OIL:
Many studies have looked at the health benefits of olive oil.
Extra virgin olive oil, which is the best quality oil available, is rich in antioxidants, which help prevent cellular damage caused by molecules called free radicals.
Free radicals are substances that the body produces during metabolism and other processes.
Antioxidants neutralize free radicals.
If too many free radicals build up, they can cause oxidative stress.
This can lead to cell damage, and it may play a role in the development of certain diseases, including certain types of cancer.
*Olive oil and the cardiovascular system
Olive oil is the main source of fat in the Mediterranean diet.
People who consume this diet appear to have a higher life expectancy, including a lower chance of dying from cardiovascular diseases, compared with people who follow other diets.
Some experts call it “the standard in preventive medicine.”
A 2018 study compared the number of cardiovascular events among people who consumed a Mediterranean diet, either with olive oil or nuts, or a low-fat diet.
People who consumed the Mediterranean diet, whether with olive oil or nuts, had a lower incidence of cardiovascular disease than those on the low-fat diet.
According to the authors of one 2018 review, the Food and Drug Administration (FDA) and the European Food Safety Authority recommend consuming around 20 grams (g) or two tablespoons (tbs) of extra virgin olive oil each day to reduce the risk of cardiovascular disease and inflammation.
Results of a 2017 study suggested that the polyphenols in extra virgin olive oil may offer protection from cardiovascular disease, atherosclerosis, stroke, brain dysfunction, and cancer.
Polyphenols are a type of antioxidant.
*Promotes Heart Health
Heart disease is the leading cause of death in the U.S. Diet and lifestyle choices can help lower your risk of heart disease by promoting healthy blood lipid levels, blood pressure, improving blood vessel function, and preventing atherosclerosis.
Atherosclerosis is the medical term for the thickening or hardening of the arteries caused by a buildup of plaque.
Plaque is formed slowly over time as fats, blood cells, cholesterol, and other substances build up in your arteries, restricting blood flow.
Atherosclerosis is the main cause of heart disease.
Diets rich in olive oil, such as the eating patterns of people living along the coast of the Mediterranean Sea, have been shown to protect against heart disease risk factors like atherosclerosis.
Olive oil contains compounds, including phenolic antioxidants, that decrease the production of inflammatory molecules that promote atherosclerosis.
For example, oleuropein is a phenolic compound found in olive oil that helps reduce inflammation and inhibits the expression of adhesion molecules, which play key roles in the development and progression of atherosclerosis.
Studies show that diets rich in olive oil may help reduce the progression of atherosclerosis.
A 2021 study that included 939 people with heart disease found that the participants who followed an olive oil-rich Mediterranean diet for seven years had decreased atherosclerosis progression, as measured by the thickness of the inner two layers of the carotid artery (IMT-CC) and plaque height in the carotid artery, compared to those who followed a low-fat diet.
Additionally, regularly consuming olive oil may help reduce LDL cholesterol, increase levels of heart-protective HDL cholesterol, and reduce blood pressure, all of which may help prevent heart disease.
A 2021 study that included data on 92,978 Americans found that those who more than a ½ tablespoon serving of olive oil per day had a 14% lower risk of heart disease compared to people who didn’t consume olive oil.
*High in Anti-inflammatory and Antioxidant Compounds:
One of the main reasons why olive oil consumption is associated with reduced disease risk is because it’s concentrated in compounds that help reduce inflammation and protect against cellular damage.
Olive oil contains more than 200 plant compounds, including carotenoids, sterols, and polyphenols like hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac), which act as powerful antioxidants in the body.
These compounds inhibit inflammatory pathways in the body and may help reduce markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6).
A 2015 review of 30 studies that included,106 participants found that supplementation with olive oil in doses ranging from 1 milligrams (mg) to 50 mg per day led to significant reductions in CRP and IL-6 compared to control treatments.
Because olive oil is so high in anti-inflammatory substances, it may benefit those with inflammatory diseases like rheumatoid arthritis (RA).
A 2023 study that included 365 people living with RA found that higher consumption of olive oil was associated with a significant favorable effect on RA disease activity and lower levels of inflammatory markers like CRP.
*May Help Reduce the Risk of Common Health Conditions:
Including more olive oil in your diet may help lower your risk of common diseases, such as type 2 diabetes, and may help you live a longer, healthier life.
A 2017 review of four cohort studies and 29 randomized control trials found that people in the highest olive oil intake category had a 16% reduced risk of developing type 2 diabetes compared to people in the lowest intake category.
Additionally, the review found that olive oil supplementation improved markers of long-term blood sugar control and fasting blood sugar in people with type 2 diabetes compared with control groups, meaning that olive oil can be effective for preventing type 2 diabetes and improving health outcomes in people with existing diabetes.
Similarly, 2022 review found that each additional 25-gram serving per day of olive oil was associated with a significant 22% reduction in the risk of type 2 diabetes.
The review also found that olive oil consumption lowered the risk of death from all causes.
Additionally, a 2022 study that included data on 92,383 Americans found that the participants who consumed the most olive oil had a 17% lower risk of cancer-related mortality, a 29% lower risk of neurodegenerative disease-related mortality, and an 18% lower risk of respiratory disease-related mortality.
The researchers concluded that replacing ten grams per day of fats like butter, mayonnaise, and margarine with the same amount of olive oil was associated with an 8%-34% lower risk of death from all causes.
NUTRITIONAL PROFILE OF OLIVE OIL:
According to USDA, 100 ml of olive oil contains the following nutrients:
Calories: 900 kcal
Total Fat: 100 g
Total Saturated Fat: 15.5 g
Total Monosaturated Fats: 68.4 g
Total Polyunsaturated Fats: 9.47 g
Iron: 0.56 mg
Vitamin E: 20.9 mg
Choline: 0.3 mg
Sodium: 2 mg
Potassium: 1 mg
Types of Olive Oil
Using the correct type of olive oil is crucial.
There are five primary grades of olive oil – extra virgin oil, virgin oil, refined oil, pure olive oil and olive pomace oil.
Each of these olive oils has a different smoke point, and this smoke point determines its usage.
An oil with a high smoke point is better suited for cooking purposes.
Those with a low smoke point should be used for quick sautees and as dressings for salads
1. Extra Virgin Olive Oil
It is the best quality olive oil.
It undergoes cold processing, which prevents the natural content from altering after exposure to high temperatures.
As a result, it has a low acid content, even lower than virgin oil.
2. Virgin Olive Oil
It is an unrefined form of olive oil extracted using the cold-pressing technique.
It has a slightly higher level of acidity content that ranges between 1 to 4 per cent.
Another speciality of this oil is that it is temperature resistant.
In comparison to extra virgin oil, the taste is milder and is suitable for low-heat cooking.
It is also ideal for salad dressing.
3. Pure Olive Oil
Pure olive oil is created by mixing either extra virgin or virgin oil with refined one.
It is rich in Vitamin E and is used only for cooking, body massages, and therapies.
4. Refined Olive Oil
It is considered a moderate-quality oil.
Refined olive oil primarily comes into use for cooking only.
It is appropriate for all cooking techniques, but more so when cooking at a high temperature.
It has the same fat content as the above two oils.
5. Olive Pomace Oil
Pomace type is the lowest quality olive oil available in the market.
Pomace comes from the residues and the remains left after the fruit’s pressing is completed.
Once the actual fruits are pressed, there still remains the residue of oil and water.
This remaining oil is extracted and mixed with high-quality oils to improve its quality.
But this oil is best suited for massages and other therapies.
Summary
Choosing the right type of olive oil is crucial, as each grade has a different smoke point and usage.
Extra virgin olive oil is of the highest quality, has a low acid content and is suitable for cold processing.
Virgin olive oil is temperature resistant and ideal for low-heat cooking and dressings.
Pure olive oil is a blend of extra virgin or virgin oil with refined oil, used for cooking and therapies.
Refined olive oil is of moderate-quality and suitable for high-temperature cooking.
Olive pomace oil is the lowest quality, derived from residues and best for massages and therapies.
HOW TO PREPARE OLIVE OIL:
Olive oil is ready to cook with.
If you have flavoured olive oil with any herbs and spices, these should be strained out – pour the strained olive oil into a clean bottle before you use it.
HOW TO STORE OLIVE OIL:
Olive oil deteriorates when exposed to direct sunlight, so keep it in an airtight bottle in a cool, dark place, like a kitchen cupboard, rather than sitting out on a worktop or window sill.
Olive oil does not improve with age, and is best consumed within a year of bottling.
EXTRACTION OF OLIVE OIL:
Olive oil is produced by grinding olives and extracting the oil by mechanical or chemical means.
Green olives usually produce more bitter oil, and overripe olives can produce oil with fermentation defects, so for good extra virgin olive oil care is taken to make sure the olives are perfectly ripened.
The process is generally as follows:
1-The olives are ground into paste using large millstones (traditional method), hammer, blade or disk mill (modern method).
2-If ground with millstones, the olive paste generally stays under the stones for 30 to 40 minutes.
A shorter grinding process may result in a more raw paste that produces less oil and has a less ripe taste, a longer process may increase oxidation of the paste and reduce the flavor.
After grinding, the olive paste is spread on fiber disks, which are stacked on top of each other in a column, then placed into the press.
Pressure is then applied onto the column to separate the vegetal liquid from the paste.
This liquid still contains a significant amount of water.
Traditionally the oil was shed from the water by gravity (oil is less dense than water).
This very slow separation process has been replaced by centrifugation, which is much faster and more thorough.
The centrifuges have one exit for the (heavier) watery part and one for the oil.
Olive oil should not contain significant traces of vegetal water as this accelerates the process of organic degeneration by microorganisms.
The separation in smaller oil mills is not always perfect, thus sometimes a small watery deposit containing organic particles can be found at the bottom of oil bottles.
3-Modern grinders reduce the olives to paste in seconds.
After grinding, the paste is stirred slowly for another 20 to 30 minutes in a particular container (malaxation), where the microscopic oil drops aggregate into bigger drops, which facilitates the mechanical extraction.
The paste is then pressed by centrifugation/ the water is thereafter separated from the oil in a second centrifugation as described before.
The oil produced by only physical (mechanical) means as described above is called virgin oil.
Extra virgin olive oil is virgin olive oil that satisfies specific high chemical and organoleptic criteria (low free acidity, no or very little organoleptic defects).
A higher grade extra virgin olive oil is mostly dependent on favourable weather conditions; a drought during the flowering phase, for example, can result in a lower quality (virgin) oil.
It is worth noting that olive trees produce well every couple of years, so greater harvests occur in alternate years (the year in-between is when the tree yields less).
However the quality is still dependent on the weather.
4-Sometimes the produced oil will be filtered to eliminate remaining solid particles that may reduce the shelf life of the product.
Labels may indicate the fact that the oil has not been filtered, suggesting a different taste.
Fresh unfiltered olive oil usually has a slightly cloudy appearance, and is therefore sometimes called cloudy olive oil.
This form of olive oil used to be popular only among small scale producers but is now becoming "trendy", in line with consumer's demand for products that are perceived to be less processed.
But generally, if not tasted or consumed soon after production, filtered olive oil should be preferred: "Some producers maintain that extra-virgin olive oils do not need filtration but also that filtration is detrimental to oil quality.
This point of view should be considered as erroneous and probably the result of improper implementation of this operation.
In fact, fine particles that are suspended in a virgin olive oil, even after the most effective centrifugal finishing, contain water and enzymes that may impair oil stability and ruin its sensory profile.
Filtration makes an extra-virgin olive oil more stable and also more attractive.
If the suspended particles are not removed they slowly agglomerate and flocculate, forming a deposit on the bottom of the storage containers.
Such a deposit continues to be at risk of enzymatic spoilage and, in the worst case, of development of anaerobic micro-organisms with further spoilage and hygienic risk.
It is recommended that filtration be carried out as soon as possible after centrifugal separation and finishing.
ANCIENT LEVANT OF OLIVE OIL:
In the ancient Levant, three methods were used to produce different grades of olive oil.
The finest oil was produced from fully developed and ripe olives harvested solely from the apex of the tree, and lightly pressed, "for what flows from light pressure is very sweet and very thin."
The remaining olives are pressed with a heavier weight, and vary in ripeness.
Inferior oil is produced from unripe olives that are stored for extended periods of time until they grow soft or begin to shrivel to become more fit for grinding.
Others are left for extended periods in pits in the ground to induce sweating and decay before they are ground.
According to the Geoponica, salt and a little nitre are added when oil is stored.
Oil was sometimes extracted from unripe olives, known in medieval times as anfa kinon (Greek ὀμφάκιον, ὀμφάχινον; Latin omphacium; Arabic: زيت الأنفاق), and used in cuisine and in medicine.
POMACE HANDLING OF OLIVE OIL:
The remaining semi-solid waste, called pomace, retains a small quantity (about 5–10%) of oil that cannot be extracted by further pressing, but only with chemical solvents.
This is done in specialized chemical plants, not in the oil mills.
The resulting oil is not "virgin" but "pomace oil".
Handling of olive waste is an environmental challenge because the wastewater, which amounts to millions of tons (billions of liters) annually in the European Union, is not biodegradable, is toxic to plants, and cannot be processed through conventional water treatment systems.
Traditionally, olive pomace would be used as compost or developed as a possible biofuel, although these uses introduce concern due to chemicals present in the pomace.
A process called "valorization" of olive pomace is under research and development, consisting of additional processing to obtain value-added byproducts, such as animal feed, food additives for human products, and phenolic and fatty acid extracts for potential human use.
GLOBAL MARKET OF OLIVE OIL:
Production:
On average, during the period 2016 to 2021, world production of olive oil was 3.1 million metric tons (3.4 million short tons).
Spain produced 44% of world production.
The next largest producers were Italy, Greece, Tunisia, Turkey and Morocco.
Villacarrillo, Jaén, Andalucía, Spain is a center of olive oil production. Spain's olive oil production derives 75% from the region of Andalucía, particularly within Jaén province which produces 70% of the olive oil in Spain.
The world's largest olive oil mill (almazara, in Spanish), capable of processing 2,500 tonnes of olives per day, is in the town of Villacarrillo, Jaén.
Italian major producers are the regions of Calabria and, above all, Apulia.
Many PDO and PGI extra-virgin olive oil are produced in these regions. Extra-virgin olive oil is also produced in Tuscany, in cities like Lucca, Florence, Siena which are also included in the association of Città dell'Olio.
Italy imports about 65% of Spanish olive oil exports.
Global consumption
Greece has by far the largest per capita consumption of olive oil worldwide, around 24 liters per year.
Consumption in Spain is 15 liters; Italy 13 liters; and Israel, around 3 kg.
Canada consumes 1.5 liters and the US 1 liter.
THE GRADES OF OIL EXTRACTED FROM THE OLIVE FRUIT CAN BE CLASSIFIED AS:
Virgin means the oil was produced by the use of mechanical means only, with no chemical treatment.
The term virgin oil with reference to production method includes all grades of virgin olive oil, including Extra virgin, Virgin, Ordinary virgin and Lampante virgin olive oil products, depending on quality.
Lampante virgin oil is olive oil extracted by virgin (mechanical) methods but not suitable for human consumption without further refining; "lampante" is the attributive form of "lampa", the Italian word for "lamp", referring to the use of such oil in oil lamps.
Lampante virgin oil can be used for industrial purposes, or refined to make it edible.
Refined olive oil is the olive oil obtained from any grade of virgin olive oil by refining methods which do not lead to alterations in the initial glyceridic structure.
The refining process removes colour, odour and flavour from the olive oil, and leaves behind a very pure form of olive oil that is tasteless, colourless and odourless and extremely low in free fatty acids.
Olive oils sold as the grades Extra virgin olive oil and Virgin olive oil therefore cannot contain any refined oil.
Crude olive pomace oil is the oil obtained by treating olive pomace (the leftover paste after the pressing of olives for virgin olive oils) with solvents or other physical treatments, to the exclusion of oils obtained by re-esterification processes and of any mixture with oils of other kinds.
It is then further refined into Refined olive pomace oil and once re-blended with virgin olive oils for taste, is then known as Olive pomace oil.
Refined olive oil is virgin oil that has been refined using charcoal and other chemical and physical filters, methods which do not alter the glyceridic structure.
It has a free acidity, expressed as oleic acid, of not more than 0.3 grams per 100 grams (0.3%) and its other characteristics correspond to those fixed for this category in this standard.
It is obtained by refining virgin oils to eliminate high acidity or organoleptic defects.
Oils labeled as Pure olive oil or Olive oil are primarily refined olive oil, with a small addition of virgin for taste.
Olive pomace oil is refined pomace olive oil, often blended with some virgin oil.
It is fit for consumption, but may not be described simply as olive oil.
It has a more neutral flavor than pure or virgin olive oil, making it unfashionable among connoisseurs; however, it has the same fat composition as regular olive oil, giving it the same health benefits.
It also has a high smoke point, and thus is widely used in restaurants as well as home cooking in some countries.
LABEL WORDING, OLIVE OIL:
Different names for olive oil indicate the degree of processing the oil has undergone as well as the quality of the oil.
Extra virgin olive oil is the highest grade available, followed by virgin olive oil.
The word "virgin" indicates that the olives have been pressed to extract the oil; no heat or chemicals have been used during the extraction process, and the oil is pure and unrefined.
Virgin olive oils contain the highest levels of polyphenols, antioxidants that have been linked with better health.
Olive Oil, which is sometimes denoted as being "Made from refined and virgin olive oils" is a blend of refined olive oil with a virgin grade of olive oil.
Pure, Classic, Light and Extra-Light are terms introduced by manufacturers in countries that are non-traditional consumers of olive oil for these products to indicate both their composition of being only
100% olive oil, and also the varying strength of taste to consumers.
Contrary to a common consumer belief, they do not have fewer calories than extra virgin oil as implied by the names.
Cold pressed or Cold extraction means "that the oil was not heated over a certain temperature (usually 27 °C (80 °F)) during processing, thus retaining more nutrients and undergoing less degradation".
The difference between Cold Extraction and Cold Pressed is regulated in Europe, where the use of a centrifuge, the modern method of extraction for large quantities, must be labelled as Cold Extracted, while only a physically pressed olive oil may be labelled as Cold Pressed.
In many parts of the world, such as Australia, producers using centrifugal extraction still label their products as Cold Pressed.
First cold pressed means "that the fruit of the olive was crushed exactly one time – i.e., the first press.
The cold refers to the temperature range of the fruit at the time it is crushed".
In Calabria (Italy) the olives are collected in October.
In regions like Tuscany or Liguria, the olives collected in November and ground, often at night, are too cold to be processed efficiently without heating.
The paste is regularly heated above the environmental temperatures, which may be as low as 10–15 °C, to extract the oil efficiently with only physical means.
Olives pressed in warm regions like Southern Italy or Northern Africa may be pressed at significantly higher temperatures although not heated.
While it is important that the pressing temperatures be as low as possible (generally below 25 °C) there is no international reliable definition of "cold pressed".
Furthermore, there is no "second" press of virgin oil, so the term "first press" means only that the oil was produced in a press vs. other possible methods.
Protected designation of origin (PDO) and protected geographical indication (PGI) refer to olive oils with "exceptional properties and quality derived from their place of origin as well as from the way of their production".
The label may indicate that the oil was bottled or packed in a stated country.
This does not necessarily mean that the oil was produced there.
The origin of the oil may sometimes be marked elsewhere on the label; it may be a mixture of oils from more than one country.
The U.S. Food and Drug Administration permitted a claim on olive oil labels stating: "Limited and not conclusive scientific evidence suggests that eating about two tablespoons (23 g) of olive oil daily may reduce the risk of coronary heart disease."
NUTRITIONAL FACTS OF OLIVE OIL:
Olive oil is a healthy fat that’s rich in vitamin E, a nutrient that functions as a powerful antioxidant in the body.
Most of the fat in olive oil is unsaturated, making it a smart choice for heart health.
Here’s the nutrition breakdown for a one-tablespoon serving of olive oil.
Calories: 126
Fat: 14 grams (g)
Saturated Fat: 2.17 grams
Monounsaturated Fat: 9.58 grams
Polyunsaturated Fat: 1.33 grams
Vitamin E: 2.93 mg or 20% of the Daily Value (DV)
Olive oil is mainly composed of monounsaturated fat and is low in saturated fat.
The monounsaturated fats in olive oil, especially oleic acid, are beneficial for heart health.
Study findings suggest that replacing sources of saturated fats, like butter, with monounsaturated fats, like olive oil, could help reduce the risk of heart disease.
Olive oil is also a good source of vitamin E, a nutrient that plays an important role in immune function and protects cells against oxidative damage that may otherwise lead to disease.
CONSTITUENTS OF OLIVE OIL:
Olive oil is composed mainly of the mixed triglyceride esters of oleic acid, linoleic acid, palmitic acid and of other fatty acids,[90][91] along with traces of squalene (up to 0.7%) and sterols (about 0.2% phytosterol and tocosterols).
The composition of Olive oil varies by cultivar, region, altitude, time of harvest, and extraction process.
Phenolic composition:
Olive oil contains traces of phenolics (about 0.5%), such as esters of tyrosol, hydroxytyrosol, oleocanthal and oleuropein, which give extra virgin olive oil its bitter, pungent taste, and are also implicated in its aroma.
Olive oil is a source of at least 30 phenolic compounds, among which are elenolic acid, a marker for maturation of olives, and alpha-tocopherol, one of the eight members of the Vitamin E family.
Oleuropein, together with other closely related compounds such as 10-hydroxyoleuropein, ligstroside and 10-hydroxyligstroside, are tyrosol esters of elenolic acid.
Other phenolic constituents include flavonoids, lignans and pinoresinol.
Nutrition:
One tablespoon of olive oil (13.5 g) contains the following nutritional information according to the USDA:
Food energy: 500 kJ (119 kcal)
Fat: 13.5 g (21% of the Daily Value, DV)
Saturated fat: 2 g (9% of DV)
Carbohydrates: 0
Fibers: 0
Protein: 0
Vitamin E: 1.9 mg (10% of DV)
Vitamin K: 8.1 µg (10% of DV)
HEALTH BENEFITS OF OLIVE OIL:
1. Promotes Heart Health:
Olive oil protects against inflammation.
Olive oil reduces LDL oxidation (bad cholesterol) and improves the endothelium’s function, lining the blood vessels.
Olive oil manages blood clotting and lowers blood pressure as well.
2. Reduces the Risk of Cancer:
The rich antioxidant content of olive oil, including phenolic compounds such as oleocanthal and oleuropein, has been linked to its anti-cancer properties.
These antioxidants help neutralise harmful free radicals in the body, reducing oxidative stress and preventing damage to DNA, which is a major contributor to the development of cancer.
Additionally, research shows that oleic acid, a monounsaturated fatty acid abundant in olive oil, has the potential to suppress the growth and proliferation of cancer cells.
Furthermore, olive oil’s anti-inflammatory properties may also contribute to its cancer-fighting abilities.
Research associates chronic inflammation with cancer development, and thus the anti-inflammatory compounds found in olive oil may help inhibit the inflammatory processes that promote tumour growth.
3. Relieves Pain and Inflammation
Olive oil, particularly extra virgin olive oil (EVOO), has been recognised for its potential to alleviate pain and reduce inflammation.
The remarkable anti-inflammatory properties of olive oil are attributed to its rich content of bioactive compounds, including oleocanthal and oleic acid.
As per research, Olive oil helps inhibit the activity of enzymes involved in the inflammatory process, thus reducing pain and inflammation.
Olive oil may offer a gentle and effective alternative for individuals seeking relief from chronic pain conditions.
Furthermore, the monounsaturated fatty acid, oleic acid, which is the predominant fat in olive oil, has also been linked to anti-inflammatory effects.
Studies indicate that this fatty acid helps modulate the body’s inflammatory response by reducing the production of pro-inflammatory molecules.
By incorporating olive oil into your diet, you may experience a reduction in inflammatory markers and potentially alleviate pain associated with conditions like arthritis and other inflammatory disorders.
4. Boosts Bone Health:
One of the key factors that contribute to the bone-protective effects of olive oil is its high content of monounsaturated fats, particularly oleic acid.
Research suggests that oleic acid may play a role in improving bone mineralisation and reducing bone loss.
Olive oil has been shown to enhance the absorption of calcium, an essential mineral for maintaining strong and healthy bones.
Furthermore, olive oil is rich in phenolic compounds, which possess antioxidant and anti-inflammatory properties.
As per studies, chronic inflammation and oxidative stress can adversely affect bone health and contribute to bone loss.
The antioxidants found in olive oil help combat these damaging effects, potentially protecting bone cells from deterioration.
5. Reduces the Risk of CVD and Stroke:
The high content of monounsaturated fats, particularly oleic acid, in olive oil has been associated with improved cardiovascular health.
Research shows that these healthy fats help raise levels of HDL cholesterol (often referred to as “good” cholesterol) while lowering LDL cholesterol (commonly known as “bad” cholesterol”).
This beneficial effect on the lipid profile may reduce the risk of atherosclerosis, a condition where plaque buildup occurs in arteries, increasing the risk of heart attacks and strokes.
Additionally, the antioxidants found in olive oil, such as vitamin E and phenolic compounds, help combat oxidative stress and inflammation.
Studies show that oxidative stress can damage blood vessels and promote the development of atherosclerosis, while chronic inflammation contributes to the progression of CVD.
Olive oil’s ability to mitigate these factors can help protect against the development of heart disease.
Moreover, olive oil has been shown to have antithrombotic properties, meaning it helps prevent the formation of blood clots.
This is crucial in reducing the risk of stroke, which can occur when a clot blocks blood flow to the brain.
6. Balances Blood Sugar and Prevents Diabetes
Olive oil contains healthy fats that are crucial to managing type 2 diabetes.
Therefore, olive oil’s good fats help slow down the absorption of glucose into the bloodstream.
Consequently, this controls the sugar levels in the blood.
Studies have shown that olive oil has positive effects on insulin sensitivity and blood sugar levels.
Furthermore, the finding of yet another study shows that a Mediterranean diet high in olive oil significantly lowers the risk of type 2 diabetes.
WHAT IS OLIVE OIL AND WHAT IS OLIVE OIL'S HISTORY?
Olive oil is oil pressed from olives.
Olive oil's use dates back 6,000 years, originating in what are now Iran, Syria, and Palestine, before making its way to the Mediterranean, with its well-known olive groves right up arrow.
Historically, olive oil has been used in religious ceremonies and medicine, and it has become an important ingredient in food for many cultures.
In the United States, you can buy three types of olive oil: extra-virgin olive oil, olive oil, and light-tasting olive oil.
Extra virgin, which makes up 60 percent of all the olive oil sold in North America, can be used for both cold or finishing preparations as well as in cooking.
Olive oil can be used in a variety of cooking styles, and light-tasting.
Olive oil has a neutral flavor, so you can use it in cooking and baking when you don’t want the characteristic peppery taste of olive oil right up arrow.
HOW OLIVE OIL IS MADE:
Olive oil is made from olives that grow on olive trees, most often those in the Mediterranean region.right up arrow.
After harvest, olives are crushed into a paste, which is put through a centrifugation process to separate the oil right up arrow.
The final product is stored in stainless steel tanks that are protected from oxygen and sunlight.
When bottled, the oil should go into a dark glass bottle to keep it fresh.
You can also buy extra-virgin olive oil that is cold-pressed from ripe olives mechanically, without using high heat or chemicals, per standards set forth by the International Olive Council.
This is said to preserve chemicals in the olives called phenols, which are one reason that olive oil is thought to have such powerful health properties right up arrow.
On the other hand, refined olive oil uses heat or solvents, resulting in a tasteless oil that can be blended with other oils.
OLIVE OIL NUTRITION FACTS: WHAT DO YOU GET OUT OF 1 TABLESPOON?
In each tablespoon (tbsp) of extra-virgin olive oil, you’ll find: right up arrow
Calories: 120
Protein: 0 grams (g)
Fat: 14 g
Saturated fat: 2 g
Monounsaturated fatty acids (MUFAs): 10 g
Polyunsaturated fat (PUFA): 1.5 g
Carbohydrates: 0 g
Fiber: 0 g
Sugars: 0 g
Since olive oil mostly consists of heart-healthy unsaturated fats, with a small amount of saturated fat, it fits into the U.S. Department of Agriculture's MyPlate guidelines right up arrow.
One benefit of using fat in your cooking — particularly with vegetables — is that the fat helps your body absorb fat-soluble vitamins, like A, D, E, and K, from the meal.
HOW OLIVE OIL COMPARES WITH OTHER POPULAR OILS:
You have a choice for what oil you use to cook with, but know that each oil has about the same number of calories (around 120) and fat (around 14 g) per tbsp; it’s their fat makeup that differs.
Here’s how olive oil stacks up against other culinary oils:
Avocado Oil Because avocados are mostly made up of MUFAs, avocado oil is the most similar to olive oil nutritionally.
It contains 1.6 g of saturated fat, 9.9 g of MUFAs, and 1.9 g of PUFA.right up arro Canola Oil A mostly unsaturated fat, canola oil is pretty similar nutritionally to olive oil, particularly because it has 8.9 g of MUFAs.
Where it differs is the PUFA content, with canola oil packing 3.9 g.
It also contains 1 g of saturated fat.right up arrow
Grapeseed Oil This oil is mainly made up of PUFA (9.5 g), with 2.2 g of MUFAs and just 1.3 g of saturated fat.right up arrow (Both MUFAs and PUFA have been linked to heart health by helping to improve blood cholesterol levels.)right up arrow
Coconut Oil The tropical oil differs vastly from olive oil.
Most of its fats (11.2 g, or about 83 percent) are saturated, and it has less than 1 g of MUFAs and a scant amount (0.2 g) of PUFA right up arrow
One study comparing middle-aged adults who consumed about 3 tbsp of extra-virgin coconut oil, butter, or extra-virgin olive oil for four weeks found that butter increased levels of LDL ("bad") cholesterol more so than coconut or olive oil right up arrow.
Both coconut and olive oil surprisingly didn’t change LDL levels, but coconut oil did boost HDL ("good") cholesterol concentration more than olive oil.
The jury is still out on the overall healthfulness of coconut oil.
FAT COMPOSITION OF OLIVE OIL:
*Saturated fats:
Total saturated Palmitic acid: 13.0%
Stearic acid: 1.5%
*Unsaturated fats:
Total unsaturated > 85%
Monounsaturated Oleic acid: 70.0%
Palmitoleic acid: 0.3–3.5%
Polyunsaturated Linoleic acid: 15.0%
α-Linolenic acid: 0.5%
11 PROVEN BENEFITS OF OLIVE OIL:
Olive oil may offer health benefits as it is high in healthy monosaturated fats and antioxidants.
Olive oil also has anti-inflammatory properties.
The health effects of dietary fat are controversial.
However, experts agree that olive oil — especially extra virgin — is good for you.
Here are 11 health benefits of olive oil that are supported by scientific research.
1. Olive Oil Is Rich in Healthy Monounsaturated Fats
Olive oil is the natural oil extracted from olives, the fruit of the olive tree.
About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids.
But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.
Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer.
Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
2. Olive Oil Contains Large Amounts of Antioxidants
Extra virgin olive oil is fairly nutritious.
Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K.
But olive oil is also loaded with powerful antioxidants.
These antioxidants are biologically active and may reduce your risk of chronic diseases.
They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease.
3. Olive Oil Has Strong Anti-Inflammatory Properties
Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.
Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug.
Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen.
Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP).
One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation
4. Olive Oil May Help Prevent Strokes
Stroke is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding.
In developed nations, stroke is the second most common cause of death, right behind heart disease.
The relationship between olive oil and stroke risk has been studied extensively.
A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
In another review in 140,000 participants, those who consumed olive oil were at a much lower risk of stroke than those who did not
5. Olive Oil Is Protective Against Heart Disease
Heart disease is the most common cause of death in the world.
Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries.
This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk.
Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways.
It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting.
Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death.
In one study, olive oil reduced the need for blood pressure medication by 48%.
Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart.
If you have heart disease, a family history of heart disease or any other major risk factor, you may want to include plenty of extra virgin olive oil in your diet.
6. Olive Oil Is Not Associated With Weight Gain and Obesity
Eating excessive amounts of fat causes weight gain.
However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight.
In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight.
Additionally, one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss
7. Olive Oil May Fight Alzheimer’s Disease
Alzheimer’s disease is the most common neurodegenerative condition in the world.
One of Olive Oil's key features is a buildup of so-called beta-amyloid plaques inside your brain cells.
Additionally, a human study indicated that a Mediterranean diet rich in olive oil benefitted brain function.
Keep in mind that more research is needed on the impact of olive oil on Alzheimer’s.
8. Olive Oil May Reduce Type 2 Diabetes Risk
Olive oil appears to be highly protective against type 2 diabetes.
Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity.
A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil.
In this study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%.
9. The Antioxidants in Olive Oil Have Anti-Cancer Properties
Cancer is one of the most common causes of death in the world.
People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason.
The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer.
Many test-tube studies demonstrate that compounds in olive oil can fight cancer cells
10. Olive Oil Can Help Treat Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.
Though the exact cause is not well understood, it involves your immune system attacking normal cells by mistake.
Olive oil supplements appear to improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis.
Olive oil seems particularly beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids.
In one study, olive and fish oil significantly improved handgrip strength, joint pain and morning stiffness in people with rheumatoid arthritis
11. Olive Oil Has Antibacterial Properties
Olive oil contains many nutrients that can inhibit or kill harmful bacteria.
One of these is Helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer.
Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics.
A study in humans suggested that 30 grams of extra virgin olive oil, taken daily, can eliminate Helicobacter pylori infection in 10–40% of people in as little as two weeks
Olive Oil contains the unique aroma of olives with its taste and smell.
The most delicious and ripe olives of the Aegean are carefully selected.
It is an olive oil with a color changing from green to yellow, with a unique taste and smell.
It combines the lightness of acidified olive oil with the flavor of natural olive oils.
With its carefully balanced aroma and lightness, it turns all tables into a feast.
With its lightness and beneficial olive oil ingredients, you can use it in all meals, frying and pastries.
HISTORY OF OLIVE OIL:
Olive oil has long been a common ingredient in Mediterranean cuisine, including ancient Greek and Roman cuisine. Wild olives, which originated in Asia Minor, were collected by Neolithic people as early as the 8th millennium BC.
Besides food, olive oil has been used for religious rituals, medicines, as a fuel in oil lamps, soap-making, and skincare application.
The Spartans and other Greeks used oil to rub themselves while exercising in the gymnasia.
From its beginnings early in the 7th century BC, the cosmetic use of olive oil quickly spread to all of the Hellenic city-states, together with athletes training in the nude, and lasted close to a thousand years despite its great expense.
Olive oil was also popular as a form of birth control; Aristotle in his History of Animals recommends applying a mixture of olive oil combined with either oil of cedar, ointment of lead, or ointment of frankincense to the cervix to prevent pregnancy.
EARLY CULTIVATION OF OLIVE OIL:
It is not clear when and where olive trees were first domesticated.
The modern olive tree may have originated in ancient Persia and Mesopotamia and spread to the Levant and later to North Africa, though some scholars argue for an Egyptian origin.
The olive tree reached Greece, Carthage and Libya sometime in the 28th century BC, having been spread westward by the Phoenicians.
Until around 1500 BC, eastern coastal areas of the Mediterranean were most heavily cultivated.
Evidence also suggests that olives were being grown in Crete as long ago as 2500 BC.
The earliest surviving olive oil amphorae date to 3500 BC (Early Minoan times), though the production of olive oil is assumed to have started before 4000 BC.
Olive trees were certainly cultivated by the Late Minoan period (1500 BC) in Crete, and perhaps as early as the Early Minoan.
The cultivation of olive trees in Crete became particularly intense in the post-palatial period and played an important role in the island's economy, as it did across the Mediterranean.
Later, as Greek colonies were established in other parts of the Mediterranean, olive farming was introduced to places like Spain and continued to spread throughout the Roman Empire.
Olive trees were introduced to the Americas in the 16th century when cultivation began in areas that enjoyed a climate similar to the Mediterranean such as Chile, Argentina, and California.
Recent genetic studies suggest that species used by modern cultivators descend from multiple wild populations, but detailed history of domestication is unknown.
TRADE AND PRODUCTION OF OLIVE OIL:
Archaeological evidence shows that by 6000 BC olives were being turned into olive oil and in 4500 BC at a now-submerged prehistoric settlement south of Haifa.
Olive trees and oil production in the Eastern Mediterranean can be traced to archives of the ancient city-state Ebla (2600–2240 BC), which were located on the outskirts of the Syrian city Aleppo.
Here some dozen documents dated 2400 BC describe the lands of the king and the queen.
These belonged to a library of clay tablets perfectly preserved by having been baked in the fire that destroyed the palace.
A later source is the frequent mentions of oil in the Tanakh.
Dynastic Egyptians before 2000 BC imported olive oil from Crete, Syria and, Canaan and oil was an important item of commerce and wealth.
Remains of olive oil have been found in jugs over 4,000 years old in a tomb on the island of Naxos in the Aegean Sea.
Sinuhe, the Egyptian exile who lived in northern Canaan c. 1960 BC, wrote of abundant olive trees.
The Minoans used olive oil in religious ceremonies.
The oil became a principal product of the Minoan civilization, where it is thought to have represented wealth.
Olive oil was also a major export of Mycenaean Greece (c. 1450–1150 BC).
Scholars believe the oil was made by a process where olives were placed in woven mats and squeezed.
Olive oil was collected in vats.
This process was known from the Bronze Age, was used by the Egyptians and continued to be used through the Hellenistic period.
The importance of olive oil as a commercial commodity increased after the Roman conquest of Egypt, Greece and Asia Minor led to more trade along the Mediterranean.
Olive trees were planted throughout the entire Mediterranean basin during evolution of the Roman Republic and Empire.
According to the historian Pliny the Elder, Italy had "excellent olive oil at reasonable prices" by the 1st century AD—"the best in the Mediterranean".
As olive production expanded in the 5th century AD the Romans began to employ more sophisticated production techniques like the olive press and trapetum (pictured left).
Many ancient presses still exist in the Eastern Mediterranean region, and some dating to the Roman period are still in use today.
Productivity was greatly improved by Joseph Graham's development of the hydraulic pressing system developed in 1795
SYMBOLISM AND MYTHOLOGY OF OLIVE OIL:
The olive tree has historically been a symbol of peace between nations.
It has played a religious and social role in Greek mythology, especially concerning the name of the city of Athens where the city was named after the goddess Athena because her gift of an olive tree was held to be more precious than rival Poseidon's gift of a salt spring.
VARIETIES OF OLIVE OIL:
List of olive cultivars
There are many olive cultivars, each with a particular flavor, texture, and shelf life that make them more or less suitable for different applications, such as direct human consumption on bread or in salads, indirect consumption in domestic cooking or catering, or industrial uses such as animal feed or engineering applications.
During the stages of maturity, olive fruit changes colour from green to violet, and then black.
Olive oil taste characteristics depend on which stage of ripeness olive fruits are collected.
*Extra virgin olive oil:
Virgin olive oil which has a free acidity, expressed as oleic acid, of not more than 0.8 grams per 100 grams, and the other characteristics of which correspond to those fixed for this category in the IOC standard.
*Ordinary virgin olive oil:
Virgin olive oil which has a free acidity, expressed as oleic acid, of not more than 3.3 grams per 100 grams and the other characteristics of which correspond to those fixed for this category in the IOC standard.
This designation may only be sold direct to the consumer if permitted in the country of retail sale.
*Refined olive oil:
Refined olive oil is the olive oil obtained from virgin olive oils by refining methods which do not lead to alterations in the initial glyceridic structure.
It has a free acidity, expressed as oleic acid, of not more than 0.3 grams per 100 grams and its other characteristics correspond to those fixed for this category in the IOC standard.
*Virgin olive oil:
Virgin olive oil which has a free acidity, expressed as oleic acid, of not more than 2 grams per 100 grams and the other characteristics of which correspond to those fixed for this category in the IOC standard.
*Virgin olive oil not fit for consumption:
Virgin olive oil not fit for consumption as it is, designated lampante virgin olive oil, is virgin olive oil which has a free acidity, expressed as oleic acid, of more than 3.3 grams per 100 grams and/or the organoleptic characteristics and other characteristics of which correspond to those fixed for this category in the IOC standard.
It is intended for refining or for technical use.
*Olive oil:
Olive oil is the oil consisting of a blend of refined olive oil and virgin olive oils fit for consumption as they are.
Olive oil has a free acidity, expressed as oleic acid, of not more than 1 gram per 100 grams and its other characteristics correspond to those fixed for this category in the IOC standard.
The country of retail sale may require a more specific designation.
IS OLIVE OIL HEALTHFUL?
The uses of different oils vary.
Olive oil has a great flavor that makes it suitable for adding uncooked to salad or bread, and it is relatively heat-stable for cooking.
However, there has been some controversy over whether olive oil is actually healthful, and there is no consensus about which type is best.
The main types of fat in olive oil, which mainly consists of oleic acid, are monosaturated fatty acids (MUFAs), which health experts agree are a healthful fat.
OLIVE OIL VS. EXTRA VIRGIN OLIVE OIL:
Most of the modifiers that go before olive oil, such as “virgin” or “extra virgin,” refer to the process that manufacturers use to produce the oil.
Extra virgin olive oils have undergone the least processing.
When the manufacturer processes the oil, they clean it with chemicals and then heat it.
These processes prolong the shelf life, which is great for the food industry, but they may strip away a lot of the oil’s flavor and some of its benefits.
According to research, extra virgin olive oil has more polyphenols than regular olive oil.
Polyphenols are a type of antioxidant, and they have many health benefits.
Refining olive oil strips it of its vitamins, polyphenols, and other natural ingredients.
Many people find that extra virgin olive oil has a more pleasant taste than olive oils that have undergone more processing.
Fresh, unprocessed extra virgin olive oil should taste:
*a bit fruity
*a little bitter, similar to biting into an olive
*slightly peppery
If the oil tastes metallic, flavorless, or musty, this may be due to overprocessing, or the oil might have gone bad.
Many people opt for cold pressed, unfiltered, or stone pressed products when choosing which extra virgin olive oil to purchase.
With these options, the oil has not undergone heating or filtering, which usually adds chemicals to the oil.
PROS OF EXTRA VIRGIN OLIVE OIL:
People may prefer to use extra virgin olive oil in place of regular olive oil because:
*it has undergone less processing
*they find it to have a more pleasant taste
*it contains fewer chemicals
*it is higher in antioxidants, vitamins, and other natural ingredients
WHAT ABOUT "PURE" AND "LIGHT" OLIVE OIL?
Pure olive oil is a blend of extra virgin olive oil and processed oils.
People can check the label to find out exactly what is in the oil before buying it.
Some light virgin oils are a blend, too.
The term “light” refers to the flavor of the oil, rather than the calorie content.
Light oils are often processed and refined, which strips down the color as well as the flavor.
Processing makes the oil last longer, and it also makes it possible to heat the oil to a higher temperature, which is good for cooking.
However, it adds chemicals and takes out nutrients.
OLIVE OIL STORAGE:
The best place to store olive oil is somewhere cool, dry, and dark.
It is best to place it somewhere where it will not get radiant heat, either from appliances or the sun.
Doing this will keep the oil fresh for longer.
OLIVE OIL IN COOKING AND SMOKE POINT:
When using oil for cooking, it is important to keep the heat level in mind.
The smoke point is the temperature at which the oil begins to break down, become carcinogenic, and release smoke into the air.
In other words, it is when the oil starts to burn.
If oil starts to burn or catch fire, a person should throw it away and start again.
The American Heart Association (AHA) say that the following oils are relatively healthful for cooking and preparing food:
*olive
*safflower
*sunflower
*soybean
*canola
*corn
*peanut
They recommend using these fats instead of solid fats, such as butter, shortening, or lard, and tropical oils, such as palm and coconut oil, as these types can have a lot of saturated fat.
12 SURPRISING HEALTH BENEFITS OF OLIVE OIL:
Olive Oil’s always an unexpected joy when something so incredibly delicious turns out to be so incredibly good for you—and if you haven’t learned that about olive oil yet, you’re about to!
Olive oil has been a staple of Mediterranean cultures for thousands of years, dating back to the Ancient Greeks and Romans, and it remains the most popular cooking oil in the region to this day.
In fact, nutrition experts believe the Mediterranean basin is home to some of the longest-living populations precisely because their typical daily diet is so abundant in healthy fats from olive oil, nuts, and fatty fish.
Compared to other cooking oils, olive oil has the unique potential to deliver a one-two punch to chronic and degenerative diseases from the potent polyphenol compounds found in extra virgin olive oil and the high percentage of monounsaturated fatty acids (MUFAs) found in all grades.
As a result, olive oil consumption has been associated with everything from improved cholesterol levels to better mood to stronger bones.
Here are some of the most exciting research-backed health benefits:
1. Olive Oil’s packed with polyphenols.
Olive Oil is a particularly abundant source of polyphenols, natural bioactive compounds with antioxidant properties that are found in plant foods like fruits, veggies, and olives.
Polyphenols benefit health, in part, because they combat oxidative stress—a type of stress within the body that damages lipids, proteins, and DNA in a way that contributes to heart disease, cancer, diabetes, and dementia.
Two abundant polyphenols present in olive oil are hydroxytyrosol and oleocanthal, which have antioxidant, anti-inflammatory, cancer-fighting, neuroprotective, and antimicrobial properties.
2. Olive Oil strongly promotes cardiovascular health.
Olive oil is considered heart-healthy for (many) good reasons.
In the frequently cited PREDIMED study, people who ate a Mediterranean-style diet that included 4+ tablespoons of extra virgin olive oil per day had a lower risk of developing cardiovascular disease, and their combined risk for heart attack, stroke, and death from heart disease was around a 30% lower than people who ate a low-fat diet.
EVOO has also been linked to improved cholesterol levels and reduced blood pressure.
Oleic acid (the most abundant MUFA in all olive oil grades) and various polyphenols are likely to thank, given their ability to reduce inflammation and oxidative stress, and modify cholesterol levels in the bloodstream.
But you don’t have to consume 4+ tablespoons of olive oil per day to reap the benefits.
In fact, the U.S. Food and Drug Administration (FDA) says there’s credible evidence to support the claim that consuming 1 ½ tablespoons of oleic acid-rich oils, including olive oil, may reduce the risk of coronary heart disease, provided they replace fats/oils higher in saturated fat and do not increase the total number of calories you eat in a day.
3. Olive Oil may reduce risk of certain cancers.
While no food is a magic bullet for cancer prevention, olive oil consumption may be one reason cancer rates tend to be lower in Mediterranean countries.
Findings from a recent 2020 study suggest that extra virgin olive oil triggers changes in gut bacteria that are associated with prevention of colorectal cancer; and previous research has shown that women who eat the most olive oil tend to have a lower risk of colon cancer and breast cancer.
Several components of olive oil have demonstrated anti-cancer properties, including oleic acid, hydroxytyrosol, oleocanthal, phytosterols, and squalene.
4. Olive Oil supports healthy memory + brain function.
Oxidative stress is implicated in the progression of neurodegenerative diseases, including Alzheimer’s disease.
But extra virgin olive oil’s polyphenols—particularly oleocanthal—function as potent antioxidants that may help counter this effect.
A 2019 study on animals found that oleocanthal-rich olive oil helped restore healthy blood-brain barrier function and reduce neuro-inflammation in a way that may slow the progression of Alzheimer’s.
5. Olive Oil supports healthy mental outlook + mood.
Olive oil’s brain-nourishing nutrients can help elevate your mood, too.
In fact, fascinating studies from 2010, 2017, and 2019 all support a growing body of research suggesting Mediterranean-style diets can actually help treat depression!
In one of the studies, 30% of participants entered remission for their moderate to severe depression after a 12-week Mediterranean diet intervention that included olive oil.
Additional research suggests that olive oil’s beneficial fats support the central nervous system, helping nerves function properly and increasing levels of the mood-supporting neurotransmitter serotonin.
6. Olive Oil combats pain + inflammation.
Olive oil may be a particularly good addition to your diet if you suffer from arthritis or another chronic inflammatory condition.
For one, monounsaturated fats have been shown to reduce levels C-reactive protein, an inflammatory marker that’s elevated in conditions like rheumatoid arthritis.
Olive Oil also contains the polyphenol oleocanthal, which has demonstrated anti-inflammatory properties similar to ibuprofen.
Some experts believe that regular intake of oleocanthal-containing foods may reduce risk for risk for inflammatory diseases.
7. Olive Oil may boost bone health + strength.
In the weird-but-true category: A 2018 study revealed increased bone density among women who had the highest intake of olive oil—results that held true even after accounting for the women’s intake of bone-building calcium and vitamin D.
Inflammation in the body can actually turn on osteoclast cells, which break down bone, but researchers speculate that olive oil’s anti-inflammatory polyphenols may trigger mechanisms that help prevent bone breakdown and stimulate bone formation.
8. Olive Oil supports a healthy gut microbiome.
Your gut microbiome influences everything from digestion to mood to the appearance of your skin, so keeping it healthy is in your best interest!
Great news:
Olive oil’s polyphenols may reduce inflammation of the GI tract and foster the growth of good bacteria, according to a 2019 review.
Specifically, researchers found that eating about 1.5 tablespoons of extra virgin olive oil per day helped elevate populations of healthy bifidobacteria in the gut.
9. Olive Oil supports a healthy immune system.
Whether you’re trying to avoid a cold, curb risk of cancer, or manage an autoimmune condition, a healthy immune system is vital.
And, turns out, your immune system really likes healthy fats!
A 2015 study found that eating 3 tablespoons of extra virgin olive oil every day was associated with greater growth and activation of T-cells, immune cells that attack foreign invaders.
On the other hand, eating an equal amount of corn oil, butter, or soybean oil did not have these benefits.
Greater levels of polyphenols and MUFAs in EVOO could be to thank.
Some researchers also believe it may have a beneficial impact in helping fight infection from COVID-19.
10. Olive Oil balances blood sugar and may help prevent diabetes.
Healthy fats are a key dietary component for anyone trying to prevent or manage type 2 diabetes.
In a 2017 study, people who ate the most olive oil had lower fasting blood sugar and a 16% reduced risk of developing diabetes.
All fats help slow the absorption of glucose into the bloodstream, which can keep blood sugar stable, but research suggests the main monounsaturated fat in olive oil, oleic acid, may be particularly protective against insulin resistance.
Saturated fats, on the other hand, can promote inflammation and have a harmful effect on beta cells, the insulin-producing cells of the pancreas.
11. Olive Oil may help you lose weight.
Because olive oil helps keep blood sugar levels stable, it can help curb cravings that might otherwise lead to overeating and weight gain—another reason to ditch your fat-free salad dressing in favor of EVOO and vinegar!
A study from 2018 found that overweight women who added 1+ tablespoons of extra virgin olive oil to their morning meal lost more body fat and had a bigger drop in blood pressure compared to women who added soybean oil to their breakfast.
Earlier research has shown that high olive oil consumption in the context of a Mediterranean diet doesn’t cause weight gain.
Of course, olive oil is still a calorie-dense food, so your best bet is to use it to replace less healthy fats in your diet.
12. Olive Oil’s the healthiest oil you can cook with.
Contrary to popular belief, EVOO actually has a moderate-to-high smoke point of 350⁰F to 410⁰F, however, smoke point does not correlate to how stable a cooking oil is under heat.
Research from 2018 suggests that extra virgin olive oil is the most stable cooking oil, resisting degradation better than oils with a high smoke point.
This means you can use extra virgin olive oil for sautéing, stir-frying, baking, and even frying.
Thanks to its abundance of heat-stable MUFAs and polyphenols, olive oil counteracts the oxidative stress caused by heat and slows the formation of unhealthy compounds, like free radicals.
But what really sets olive oil apart as a cooking oil?
A 2015 study found that cooking vegetables like tomato, eggplant, and pumpkin in extra virgin olive oil actually boosted the antioxidant content of those vegetables!
The bottom line is that olive oil is incredibly nutritious, and no other cooking oil compares in terms of flavor, versatility, and head-to-toe health benefits.
So go ahead, give your meals and recipes a good drizzle (or glug) of this liquid gold.
PHYSICAL and CHEMICAL PROPERTIES of OLIVE OIL:
Food energy per 100 g (3.5 oz): 3,700 kJ (880 kcal)
Melting point: −6.0 °C (21.2 °F)
Boiling point: 299 °C (570 °F)
Smoke point: 190–215 °C (374–419 °F) (extra virgin)
215 °C (419 °F) (virgin)
210 °C (410 °F) (refined)
Solidity at 20 °C (68 °F): Liquid
Specific gravity at 20 °C (68 °F): 0.911
Viscosity at 20 °C (68 °F): 84 cP
Refractive index: 1.4677–1.4705 (virgin and refined)
1.4680–1.4707 (pomace)
Iodine value: 75–94 (virgin and refined)
75–92 (pomace)
Acid value: maximum: 6.6% (refined and pomace)
0.8% (extra virgin)
Saponification value: 184–196 (virgin and refined)
182–193 (pomace)
Peroxide value: 20 (virgin)
10 (refined and pomace)
