Olive oil — especially extra virgin olive oil — is considered one of the healthiest, if not THE healthiest, oil in the world. Extracted from the fruits of the olive tree (Olea europaea), olive oil is widely known as the primary source of dietary fat in the Mediterranean diet. This oil is also popular for its wide range of uses and health benefits.

Different types of olive oil

There are 8 different types of olive oil in existence. The difference between these types comes down to their quality and how they were processed. Olive oil is extracted from olives either mechanically or chemically and sometimes undergoes refining and blending. The most natural olive oils are those that were prepared in olive mills and extracted without the help of chemicals.

Extra virgin olive oil (EVOO) has the highest quality of all olive oils and is said to be the healthiest. It undergoes the least amount of processing (mechanical cold pressing) and is said to be rich in antioxidants that give it considerable health benefits.

Virgin olive oil, on the other hand, has a slightly higher acidity than EVOO and a slightly lesser quality. These are evident in its smell and flavor. Nevertheless, virgin olive oil still has a nice flavor and works well for frying and sautéing. It is also less expensive than EVOO.

While EVOO and virgin olive oil are suitable for consumption, mechanically extracted lampante olive oil is not. It has an unpleasant taste and smell that necessitates refining.

Only one type of olive oil is produced chemically. Raw pomace olive oil is the leftover oil that can still be obtained from the remains of milled olives. But this oil can only be extracted using chemical solvents. Like lampante olive oil, it is not marketable and requires refining.

As their names suggest, refined olive oil and refined pomace olive oil are processed in refineries to get rid of their unpleasant scent and flavor. Refined olive oil is the result of refining lampante olive. It is an odorless, colorless and tasteless oil that is often blended with a small amount of virgin olive oil or EVOO to make Olive oil (blend), a product that is fit for sale.

Like refined olive oil, refined pomace olive oil lacks color, taste and odor and has to be blended with purer olive oils to make Pomace olive oil (blend). Because it is cheaper than EVOO, this oil is often used as an alternative for cosmetic purposes. Pomace olive oil (blend) is also preferred by many for deep frying because it has a high smoke point (230-240 C).

Why cook with extra virgin olive oil?

EVOO has many qualities that make it such a great addition to a healthy diet. In terms of nutrition, this oil can provide high amounts of healthy monounsaturated fats (MUFAs). In fact, 73 percent of its total fat content is made up of MUFAs, which are linked to various health benefits. According to the American Heart Association, MUFAs can help reduce your blood cholesterol levels and lower your risk of heart disease and stroke.

EVOO also contains vitamins E and K, two essential nutrients that your body needs but can’t produce on its own. Vitamin E is known as a powerful antioxidant that can protect your cells from free radicals. It can also help promote wound healing, moisturize your skin, reduce the appearance of scars and prevent skin aging. Meanwhile, vitamin K is important for blood clotting and helps keep your bones strong and healthy.

Here are some more reasons to switch to EVOO:

• It contains anti-inflammatory components — Chronic inflammation has long been linked to the onset of serious diseases, such as heart disease, diabetes, arthritis and cancer. EVOO contains high amounts of oleic acid, a monounsaturated fat that has been found to reduce inflammatory markers. The oil also contains oleocanthal and oleuropein, two antioxidants that fight oxidative stress, which is known to trigger of inflammation.
• It protects against heart disease — There’s a reason why people on the Mediterranean diet have reduced risks of heart attack and stroke, and researchers believe that EVOO has something to do with it. Besides reducing inflammation, the antioxidants in EVOO can also protect LDL cholesterol from oxidation. This event is said to be a key factor in the development of heart disease. By preventing oxidized LDL from clogging your arteries, EVOO helps keep your blood vessels healthy and your blood pressure normal.
• It may protect against cancer — One of the biggest contributors to cancer is believed to be the oxidative damage caused by unchecked free radicals. But thanks to EVOO’s abundance of antioxidants, which can neutralize these harmful molecules, researchers believe that it can potentially lower your risk of developing cancer.
• It helps boost brain health — According to a 2013 study by Spanish researchers, a Mediterranean diet enriched with olive oil helps improve cognitive performance (verbal fluency and memory) and prevents mild cognitive impairment. A study published that same year also found that oleocanthal enhances the clearance of beta-amyloid from the brain. The buildup of beta-amyloid plaques is one of the defining features of Alzheimer’s disease.

EVOO is one of the best cooking oils for you to use, according to experts. Because it’s composed mostly of MUFAs, EVOO is resistant to high heat. One study even reported that the fatty acids in EVOO resisted oxidation for 24 to 27 hours when it was used for deep frying. This means that the fats in EVOO won’t easily turn into harmful molecules when you use it for cooking. This property is not something other cooking oils can boast of, so take advantage of it by using EVOO when preparing your meals.

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