9 Olive oil Nutrition facts and Health benefits

Table of Contents

Selection and storage

In the markets, several different grades of olive oils can be displayed for sale. Buy fresh, cold-pressed oil that employs ripe greenish-yellow fruits since it is considered the purest, highest-graded oil, has superior flavor, and is rich in antioxidants. Native oil extracted using traditional methods is devoid of chemicals, less acidic, has the highest smoke point, and long shelf life.

Extra virgin oil can also be cold-pressed, however, using machines, without adding chemicals or excessive heat. It has an acidity content of less than 0.8%. Following this are; virgin oil at 1.5%, and conventional virgin oil at less than 3%.

Pomace olive oil is refined oil obtained from the final pressings under high heat and pressure. It is inferior in quality and generally not used for cooking.

Since adulteration is quite common, check for the authenticity of the product. Look carefully for terms like “best before,” “virgin,” “native cold-pressed,”…etc. Buy extra-virgin oil certified by the COOC (California Olive Oil Council) or IOC (International Olive Oil Council).

Always store olive oil in tightly sealed containers and place it in a cool, dark place away from heat or light.

Culinary use

Olive oil is the leading edible oil of the Mediterranean, Asia Minor, as well as North African regions. However, its use is fast spreading across the continents, particularly among health-conscious people.

Olive is one of the most sought-after culinary oils used either in raw foods (salad dressing, gourmet oil) or for deep-frying and sautéing vegetables, meat, and poultry.

Here are some serving tips

Andalusian salad is a specialty from the Andalusia province of Southern Spain that uses tomatoes, cucumber, onion, bell pepper, thyme herb, with added extra-virgin oil.
Eggplant fry using olive oil with tomatoes, onions, capers seasoned with black pepper and salt is a favorite Italian recipe.
Olive tapenade-This is a kind of traditional dip originated in the South of France made with black olives, walnuts, onion, garlic, pepper with added lemon juice. It can be served as a spread or as a dip.