Extra Virgin Olive Oil
The Only Oil for good health and longevity
I’ve long been a user and a firm evangelist of extra virgin olive oil (EVOO). I’ve almost exclusively used it for cooking and dressing for over 30 years, or since my ex-partner and I discovered an exemplary cultivar in Tuscany.
Meeting the owner of Grappolini oils was a privilege. He was a difficult man but so in tune with nature and so exacting about delivering the very best product to every table in Italy (& beyond). He approached every stage with knowledge and respect, starting with the earth in which his olive trees grew to the final methods of harvest, pressing, and storage. Only then could you get a quality EVOO and reap its nutritional benefits.
Many of these points are common knowledge now, but at that time, Giuseppe was a lone voice in the wilderness of misinformation.
As a result of this careful process, the remarkable health benefits of good EVOO, have now been backed up by science in the form of studies and trials—the links to which I will put below. In short, it can promote good heart health, good gut health and good immunity due to its complex blend of fats and polyphenols.
Meanwhile, here are some quick-fire points to get the best from this liquid gold:
- Always buy EXTRA VIRGIN OLIVE OIL (NOT olive oil) no older than 14 months from the date of harvest. This date should be on the bottle. The closer to the harvest date, the better the benefits.
- Once open, use your EVOO within 3 months max. This is because the air in the bottle slowly oxidizes the rest of the oil, eventually destroying all its benefits and some of its taste.
- EVOO has the most polyphenols of any plant product (at least 36 that we know of and counting—coconut oil has 6).
- Polyphenols are the defense chemicals in plants that nourish our gutmicrobiome.
- The diversity and quality of polyphenolic compounds in EVOO make it a powerful antioxidant, promoting a healthy gut microbiome.
- You can cook with EVOO – its smoke point is around 180-200 degrees Fahrenheit. While some nutrients may be lost during cooking, EVOO still retains more nutritional value than any other oil or butter. Additionally, EVOO can nourish the food it is cooking, enhancing their flavours, aromas and nutritional benefits.
- For maximum nutritional benefit, consume EVOO raw or, i.e., drizzled over salads, steamed vegetables, eggs, fish, and even toast & marmalade.
- Investing in good quality EVOO is worth the cost. Look for dark glass, minimum journey time from harvest to your table, and cool shelf conditions.
- At home, store your EVVO in a cool, dark cupboard – do not leave it next to your cooker or in sunlight.
- Studies have shown that EVOO can positively impact cardiovascular health, gut health, and immunity.
Conclusion
Making EVOO the only oil in your daily diet is the most simple and effective single intervention to nutritionally boost your intake and promote good health and longevity.
(The EVOO study is called PREDIMED and is easily found on the internet – it is worth a read as it shows the huge benefits including the difference in benefits when consuming quality EVOO as opposed to olive oil)