The Secrets of Extra Virgin Olive Oil: guide for dummies.

1. Introduction
2. What is extra virgin olive oil?
3. The olive oil production process
4. Nutritional profile of extra virgin olive oil
5. Health benefits of olive oil
6. Extra virgin olive oil and skin health
7. How to recognise high quality extravirgin olive oil
8. Olive oil and sustainability
9. Including extra virgin olive oil in your daily diet
10. Conservation tips: preserving freshness
11. Understanding the cost of quality
12. Conclusion

1.
Introduction

Extra virgin olive oil (EVOO or EVO oil) is not a simple ingredient, but a true elixir of well-being and beauty.
Its many benefits, known since ancient times and now recognised by numerous scientific studies, make it an essential part of the Mediterranean diet - UNESCO intangible Heritage of Humanity - and a precious ally for the health and longevity of the body and mind.
Let's discover its secrets.

An ancient heritage

The Egyptians were among the first to cultivate the olive tree and use its oil for religious, medicinal and cosmetic purposes.
The ancient Greeks and Romans used it to cook, to make ointments, to massage and heal wounds, to cleanse and moisturise the skin.
Hippocrates, the father of medicine, prescribed olive compresses to heal ulcers, especially stomach ulcers, and fresh olive juice to cure mental illness.
In the Middle Ages, monks used it as a base for ointments and medicines. During the Renaissance it was used in European courts to treat skin and hair. Over the centuries, its production and use has grown throughout the Mediterranean basin, becoming an integral part of daily life.

2.
What is extra virgin olive oil?

Definition and classification

Extra virgin olive oil (or evo oil) is the most valuable category of olive oil, obtained from the first and only cold pressing of olives using mechanical processes, in accordance with strict standards of purity and quality, so as not to alter the organoleptic and nutraceutical properties of the fruit.

Main characteristics

The extra virgin oil is characterised by its low acidity (less than 0.8%). It has a complex, fruity aromatic profile with herbaceous notes and various nuances (e.g. artichoke or almond). The flavour is balanced between bitter, spicy and sweet, depending on the variety of olive, the time of harvest and the climate.

3.
The olive oil production process

Olive Harvest

The EVO process begins with the harvesting of the olives, where timing is a crucial factor. Olives harvested early, as soon as they are ripe, give an oil with a stronger and spicier flavour, while those harvested later give an oil with a softer and more delicate flavour.

The cold pressing method

Authentic extra virgin olive oil is produced by cold pressing: a process in which the olives are pressed at temperatures below 27°C. This method preserves the natural characteristics of the oil.

The importance of mechanical extraction

EVO is extracted by mechanical means only, without the use of chemicals or heat treatments (which are widely used in the production of refined oils such as seed oils and generic olive oils). This guarantees a product rich in nutrients and of superior quality.

4.
Nutritional profile of extra virgin olive oil

High concentration of monounsaturated fatty acids, especially oleic acid: healthy fats essential for our physical well-being and crucial for heart health, as they help reduce bad cholesterol (LDL) and increase good cholesterol (HDL).

High concentration of polyphenols and vitamins A, D, E, K:
antioxidants and anti-inflammatories that support the immune system, help repair cells and fight free radicals, slowing down cellular ageing.

5.
Health benefits of extra virgin olive oil

Cardiovascular health

Monounsaturated fats and polyphenols work together to reduce bad cholesterol and increase good cholesterol, improving cardiovascular health. Numerous studies have shown that a diet rich in extra virgin olive oil reduces the risk of developing cardiovascular disease. In addition, polyphenols help keep arteries elastic and prevent atherosclerosis.

Anti-inflammatory properties

Extra virgin olive oil (EVO) contains oleocanthal, a phenolic compound with anti-inflammatory properties similar to those of ibuprofen. This makes it a natural remedy for relieving muscle and joint pain and for treating chronic inflammatory conditions, the main cause of many heart diseases, some cancers, metabolic syndrome, diabetes and arthritis.

In 2005, during a tasting session in Sicily, Dr Gary Beauchamp of the Monell Chemical Senses Center in Philadelphia identified the phenolic compound oleocanthal and its properties, and recognised the pungent taste of EVO oil as being the same as ibuprofen.

‘I had already had a significant tasting experience with ibuprofen during previous studies on its sensory properties. So, when I tasted freshly pressed extra virgin olive oil, I was surprised to notice that the sensations in my throat were virtually identical’.

Since then, research into many diseases linked to chronic inflammation in the body has increased exponentially.

An ally for the immune system and against ageing: a valuable support for brain and mental health

The antioxidants in EVO protect cells from oxidative damage caused by free radicals, which can lead to premature ageing and neurodegenerative diseases such as Alzheimer's. Regular consumption can therefore help to keep the brain young and active, reducing the risk of cognitive decline.

EVO also has a positive effect on mental health. Healthy fats are essential for the production of neurotransmitters, and polyphenols can help reduce symptoms of anxiety and depression. A diet that includes extra virgin olive oil has been linked to increased resistance to stress and improved overall mood.

6.
Extra virgin olive oil and skin health

Hydrating, antioxidant, regenerating effects

Thanks to its moisturising, soothing and antioxidant properties, it helps to keep skin soft, supple and radiant.
EVO Oil contains squalene, a compound that restores the skin's normal lipid film, protecting it from external aggression and keeping it hydrated.

It is rich in antioxidants such as vitamins E and K, which fight free radical-induced cellular ageing, stimulate collagen production and help keep skin young, firm and protected from UV damage.

7.
How to recognise quality extra virgin olive oil

Colour, taste, aroma

The colour of EVO can vary from golden yellow to deep green. A good oil should have a fresh, herbaceous aroma and a balanced flavour.
Spicy and bitter notes indicate a very high polyphenol content.

Labelling and certification

Authentic EVO oils carry labels and certifications on their packaging to guarantee their quality and authenticity.

Clear labelling showing the production area, harvest date and cultivation method provides greater transparency and allows you to know the history of your extra virgin oil, from the olives to the finished product.
Here are some of the most common certifications to look for:

Organic certification - a distinctive mark, recognised at European level, for products that meet strict standards of cultivation. Organic extra virgin olive oil is obtained exclusively from organically grown olives (i.e. without the use of chemicals and using natural and environmentally friendly methods to improve the natural fertility of the soil).

PDO (Protected Designation of Origin) - it identifies extra virgin olive oils produced in specific geographical areas and subject to strict quality standards. PDO production often involves traditional and sustainable cultivation methods.

FAIRTRADE - it ensures that extra virgin olive oil producers receive a fair price for their work, promoting the well-being of farming communities and the sustainability of their activities.

Specific environmental certification - it demonstrates compliance with specific environmental standards, e.g. water management, respect for biodiversity, reduction of carbon emissions.

8.
EVO oil and sustainability

Environmental impact Olive growing and oil production can have a significant impact on the environment in terms of water use, pesticides and fertilisers and, in the case of intensive cultivation, deforestation.
The impact varies greatly depending on the method used to grow, harvest and process the olives.

Cultivation
Olive trees need water to grow and the amount required varies according to climatic conditions and irrigation methods. Intensive cultivation uses significant amounts of water. Choosing extra virgin olive oils from water-efficient farms helps to conserve resources.

Harvesting
Manual harvesting is preferable to mechanical harvesting. The latter, if not done correctly, can damage the plants and the surrounding soil.

Processing
The use of traditional processes and low energy impact methods is preferred to energy intensive industrial techniques.

Choosing a sustainable extra virgin olive oil is the first step in reducing environmental impact.
Sustainable practices, such as traditional hand harvesting and organic farming, help to reduce the negative impact on the environment.

Ethical considerations in the selection process

Choosing an EVO oil from a certified producer ensures that it is produced using fair labour and environmental practices that are sustainable for farmers, local communities and the planet.
Here are some considerations to keep in mind, choosing an Evo oil:

Organic and certified.

Sustainable packaging: recyclable, reusable.

Traceable, so you know the history of your oil.

Sustainable.

To reduce the impact on the environment.

9.
Including extra virgin olive oil into your daily diet

Dressing and garnishing

Thanks to its rich, full flavour that adds depth without overpowering other ingredients, extra virgin olive oil is ideal for dressing and garnishing. Perfect on salads, raw and cooked vegetables, bruschetta, meat, fish, pulses, soups and pasta. Divine on a simple slice of bread.

Combining EVO with foods such as tomatoes, cheese and green leafy vegetables improves the absorption of fat-soluble vitamins and antioxidants, maximising your health benefits.

Cooking

The stability of EVO oil makes it versatile in cooking. Its relatively high smoke point (around 190-220°C) makes it ideal for frying and baking.

Tips for daily use

Try to use 2-3 tablespoons of EVO a day to enjoy all its health benefits. Replace butter or refined oils in your recipes for a healthier alternative.

10.
Conservation tips: preserving freshness

Optimum temperature and light conditions

EVO oil should be stored in a cool, dark place to prevent oxidation. Exposure to heat and light can degrade its quality over time, so it is best to store it in a cupboard away from the stove.

Choose the right containers

Dark glass, stainless steel and bag-in-box are the best containers for preserving oil quality over time. Transparent glass in oil cruets should be avoided as it exposes the oil to light and reduces its shelf life.

11.
Understand the cost of quality

The cost of quality extra virgin olive oil may surprise you and tempt you towards cheaper alternatives. Here are the various factors that contribute to a higher price:

Production methods: the production of EVO involves labour-intensive methods, especially when olives are harvested by hand. In addition, cold pressing and mechanical extraction are more expensive than the processes used for lower quality oils.

Geographical origin: the region where the olives are grown can have a significant impact. EVOs from regions known for their superior quality, such as certain areas of Italy, Greece and Spain, often command higher prices due to their unique flavour profiles and traditional harvesting techniques.

Harvest time: earlier harvested olives produce an EVO oil with a higher polyphenol content, giving it a more robust flavour and longer shelf life. However, early harvests produce less oil per kilogram of fruit, contributing to the higher price.

Certification and authenticity: high quality EVOs have certifications such as PDO (Protected Designation of Origin), PGI (Protected Geographical Indication) or organic, which guarantee their authenticity and adherence to strict standards. Obtaining and maintaining these certifications involves costs that are reflected in the final price.

Storage: proper storage, including the use of stainless steel vats, in an oxygen-free and temperature-controlled environment as soon as the olives are pressed, and bottling in containers suitable for preserving quality and freshness, increases the cost of producing the oil.

Why quality is more important than quantity

Choosing quality over quantity when it comes to EVO is important for several reasons:

• Nutritional benefits: high quality EVO has a higher concentration of beneficial compounds such as polyphenols and antioxidants, which help to improve and support your health.
  
  
• Authentic taste: real EVO offers a full organoleptic profile with hints of bitterness, spiciness and fruitiness. Flavours and aromas that can significantly enhance a dish over a cheaper, lower quality oil.
  
  
• Efficiency in cooking: high quality EVO has a stable composition that can withstand heat without breaking down into harmful compounds. This stability makes it an excellent choice for both cooking and consumption raw.

Paying more for a quality extra virgin olive oil is a worthwhile investment if you want to prioritise flavour, health benefits and an authentic culinary experience.

12.
Conclusions

The secrets of extra virgin olive oil are many and go far beyond its mere gastronomic value. Its meticulous production process, its unique flavour and its powerful nutritional properties make it the best choice for your long-term well-being. Its extraordinary properties, backed by solid scientific evidence, confirm it as a true elixir for body and mind. Now you can recognise an authentic extra virgin and understand the importance of quality: every drop can make a difference to your health and your palate.