Olive oil has been revered for its culinary and medicinal properties for thousands of years. This golden elixir has been a staple of Mediterranean cuisine for centuries and is renowned for its unique flavor and numerous health-promoting properties. Among the different types of olive oil available, extra virgin – cold pressed olive oil stands out as a superior choice due to its remarkable health benefits and superb taste. I use extra virgin – cold pressed olive oil for almost everything. I use it in my salad dressings, hummus recipe, baking, drizzled on baked potatoes and steamed veggies, mixed with balsamic for a bread and raw veggie dip and as a face and body moisturizer! The only other oils I use are extra virgin flax and algae oil for their awesome omega-3 content. In this blog post, we will explore the numerous advantages of extra virgin – cold pressed olive oil and why it deserves a place of honor in your kitchen and daily life.
Patmccashin.com is supported by its readers. When you purchase something using the links on my site, I may earn a small commission at no extra cost to you. I only recommend products I would use myself and all opinions expressed here are my own.
Table of Contents
What is Extra Virgin – Cold Pressed Olive Oil
Extra virgin – cold pressed olive oil is the highest quality and most unprocessed form of olive oil available.
The two terms can basically be used interchangeably. Extra virgin refers to the highest grade of olive oil, indicating that it is made solely from pure, cold-pressed olives, without any chemical refining or industrial processing. It is the most natural and unadulterated form of olive oil, typically with the highest concentration of beneficial compounds and the most robust flavor profile.
Cold pressed indicates that the oil was extracted from olives using a mechanical process that applies minimal heat. Cold pressing involves grinding the olives into a paste, which is then slowly pressed to extract the oil. This process ensures that the oil remains relatively cool, preserving the flavor, nutrients, and natural compounds of the olives.
Extra Virgin Olive Oil is Rich in Antioxidants
Extra virgin olive oil retains a higher concentration of antioxidants compared to oils obtained through other extraction methods. Antioxidants, such as polyphenols, tocopherols (vitamin E), and carotenoids, combat oxidative stress and protect the body against free radicals. These potent antioxidants help reduce inflammation, support cellular health, and may contribute to a lower risk of chronic diseases, including heart disease and certain types of cancer.
The high content of polyphenols, including hydroxytyrosol and oleuropein, is one of the defining features of extra virgin olive oil. These compounds have been linked to a range of health benefits, including anti-inflammatory effects, improved heart health, and protection against neurodegenerative diseases.
Heart-Healthy Properties
Regular consumption of cold pressed olive oil has been linked to improved heart health. It is an excellent source of monounsaturated fats, particularly oleic acid, which is known for its ability to reduce bad cholesterol levels (LDL) while increasing good cholesterol (HDL). This balance helps support cardiovascular health, reduce the risk of heart disease, and promote a healthy lipid profile.
In addition to monounsaturated fats, cold pressed olive oil contains a range of other heart-healthy compounds. Vitamin E, for example, acts as a potent antioxidant, protecting blood vessels and reducing the risk of atherosclerosis. Polyphenols, such as hydroxytyrosol, have also been found to have anti-inflammatory effects on the cardiovascular system, contributing to overall heart health.
Extra Virgin – Cold Pressed Olive Oil has Anti-Inflammatory Effects
Chronic inflammation is at the root of many health conditions, including arthritis, diabetes, and heart disease. Extra virgin olive oil contains natural anti-inflammatory compounds, such as oleocanthal, which have been found to exhibit similar effects to nonsteroidal anti-inflammatory drugs (NSAIDs). Regular consumption of cold pressed – extra virgin olive oil may help mitigate inflammation, support joint health, and protect against chronic inflammatory diseases.
Polyphenols present in cold pressed olive oil also play a significant role in reducing inflammation. These compounds inhibit the production of pro-inflammatory molecules and modulate the activity of inflammatory pathways in the body. By reducing chronic inflammation, extra virgin olive oil may help prevent or alleviate various inflammatory conditions.
Digestive Health Promotion
Extra virgin olive oil can positively influence digestive health in several ways. Firstly, it stimulates the production of digestive enzymes, aiding in the breakdown and absorption of nutrients. This improved digestion can help prevent gastrointestinal issues such as indigestion, bloating, and discomfort.
Secondly, extra virgin olive oil possesses mild laxative properties, helping to prevent constipation and promote regular bowel movements. The oil’s lubricating effect on the intestines facilitates the passage of stool and softens the stool consistency, promoting healthy bowel function.
Lastly, the presence of phenolic compounds in extra virgin olive oil may support the growth of beneficial gut bacteria, contributing to a healthy gut microbiome. A balanced gut microbiome is associated with improved digestion, nutrient absorption, and overall well-being.
Extra Virgin Olive Oil Can Help Prevent Cancer
The powerful antioxidants present in cold pressed olive oil have been associated with potential cancer-preventive effects. Polyphenols, in particular, have been shown to inhibit the growth of cancer cells and impede the development of tumors. Additionally, the anti-inflammatory properties of cold pressed olive oil can help create an environment in the body that is less conducive to cancer growth.
Research suggests that cold pressed olive oil’s anti-cancer effects may be attributed to various mechanisms, including antioxidant activity, modulation of gene expression, suppression of cancer cell proliferation, and promotion of programmed cell death (apoptosis). While more studies are needed, incorporating cold pressed olive oil into a balanced diet rich in fruits, vegetables, and whole grains may contribute to a lower risk of certain types of cancer.
Cognitive Health Support
Research suggests that the consumption of cold pressed olive oil may contribute to better cognitive function and a reduced risk of neurodegenerative diseases. The monounsaturated fats and antioxidants in cold pressed olive oil help protect brain cells from oxidative stress and inflammation, promoting brain health and potentially lowering the risk of conditions like Alzheimer’s disease.
Several studies have shown that the consumption of cold pressed olive oil is associated with improved cognitive performance, memory, and overall brain function. The high concentration of antioxidants in cold pressed olive oil helps combat age-related cognitive decline and protects against the formation of beta-amyloid plaques, which are characteristic of Alzheimer’s disease.
Extra Virgin – Cold Pressed Olive Oil Simply Taste’s Better
Extra virgin olive oil is known for its distinct and robust flavor, characterized by a fruity, grassy, and sometimes peppery taste. Its flavor profile can vary depending on the variety of olives used and the region of production.
Extra Virgin Olive Oil is Great for Your Skin and Hair
Extra virgin olive oil is not just beneficial for internal health, but also for external beauty. It contains vitamins E and K, which nourish the skin and promote a youthful complexion. Vitamin E, in particular, acts as a natural moisturizer and antioxidant, helping to protect the skin from environmental damage and premature aging. Regularly applying olive oil to the skin can hydrate and soften the skin, reduce the appearance of wrinkles and fine lines, and promote a healthy glow.
Additionally, its application to hair can nourish and condition, leaving it shiny and healthy. Olive oil’s emollient properties can help repair damaged hair, moisturize the scalp, and reduce frizz and breakage. Massaging warm olive oil into the scalp can also promote blood circulation, supporting hair growth and reducing dandruff.
The Ugly Side of Other Seed Oils
While extra virgin olive oil shines in terms of health benefits, the same cannot be said for many other seed oils commonly found in modern diets. Seed oils such as canola, soybean, corn, and sunflower have:
- Unhealthy Fatty Acid Profile: Highly refined and processed. They tend to be rich in omega-6 fatty acids, which, when consumed in excess, can contribute to an imbalance between omega-6 and omega-3 fatty acids in the body. This imbalance has been linked to chronic inflammation and an increased risk of several diseases.
- Lower Antioxidant Content: Unlike extra virgin olive oil, seed oils generally have lower levels of antioxidants. The refining process used to extract these oils often removes the natural antioxidants, leaving them devoid of the protective compounds found in cold pressed olive oil.
- Susceptibility to Oxidation: Seed oils are prone to oxidation due to their high polyunsaturated fat content. This means they can go rancid more easily, leading to the production of harmful free radicals. In contrast, the monounsaturated fats in extra virgin olive oil provide greater stability and resistance to oxidation.
- Implications for Heart Health: The excessive consumption of omega-6 fatty acids found in seed oils, coupled with their lower content of heart-healthy monounsaturated fats, can negatively impact cardiovascular health. Research suggests that replacing seed oils with extra virgin oil can significantly improve lipid profiles and reduce the risk of heart disease.
How to Use Extra Virgin – Cold Pressed Olive Oil
Use it on everything!!! Well, not quite, but you almost can. I use it in my salad dressings, hummus recipe, baking, drizzled on baked potatoes and steamed veggies, mixed with balsamic for a bread and raw veggie dip and as a topping for my stew to add some calories and taste. And of course, it feels great on the skin! It is the only moisturizer I use. Extra virgin olive oil is incredibly versatile and can be used in numerous ways in the kitchen. Here are some common and creative ways to incorporate it into your culinary endeavors:
Salad Dressings and Marinades: Create delicious and healthy salad dressings by whisking extra virgin – cold pressed olive oil with balsamic vinegar, lemon juice, or your choice of herbs and spices. My favorite is extra virgin olive oil whisked with balsamic and a splash of apple cider vinegar. You can also use it as a base for marinades, combining it with garlic, herbs, and citrus juices to infuse flavor into tofu, tempeh, or vegetables.
Sauteing and Stir-Frying: Replace butter or other oils with extra virgin – cold pressed olive oil when sautéing vegetables. Its low to medium smoke point makes it suitable for most stovetop cooking methods. The oil’s natural flavors can enhance the taste of your dishes while providing the health benefits of monounsaturated fats.
Drizzling: Drizzle extra virgin – cold pressed olive oil over roasted vegetables just before serving to add a burst of flavor and moisture. A high-quality extra virgin olive oil can elevate the taste of any dish, from simple roasted potatoes to squash and broccoli. I love to drizzle it over a baked potato with pepper, tamari and nutritional yeast for an filling, easy meal.
Dipping Oil: Combine extra virgin – cold pressed olive oil with balsamic vinegar, herbs, and spices to create a flavorful dipping oil for bread. The oil’s fruity and robust flavors, when paired with crusty bread and a bowl of olives make for a delightful appetizer or accompaniment to a meal.
Finishing Touch: After cooking, drizzle a small amount of cold pressed olive oil over pasta, pizza, soups, or stews to enhance the flavor and provide a glossy finish. This simple addition can elevate the overall taste of the dish.
Homemade Pesto and Sauces: Use extra virgin olive oil as the base for homemade pesto by blending it with fresh basil, garlic, and pine nuts. You can also incorporate it into pasta sauces to add richness and depth of flavor.
Baking and Desserts: Substitute melted butter or other oils with cold pressed olive oil in baking recipes like cakes, muffins, and cookies. It can impart a unique flavor and moist texture to your baked goods. Additionally, drizzling a little cold pressed olive oil over your favorite vegan vanilla ice cream or fresh fruits to create a simple and delicious dessert.
Homemade Mayonnaise and Dips: Make your own healthier version of mayonnaise or aioli by using extra virgin olive oil as the main fat component. You can also blend it with herbs, spices, or ingredients like roasted red peppers or sun-dried tomatoes to create flavorful dips and spreads.
Remember, the quality of extra virgin olive oil can significantly impact its taste and health benefits. Choose a reputable brand and store the oil in a cool, dark place to maintain its freshness and quality. Experiment with different recipes and let the unique flavors of extra virgin – cold pressed olive oil enhance your culinary creations.
Extra virgin olive oil is a true nutritional powerhouse, packed with antioxidants, heart-healthy fats, and a range of health-promoting compounds. Incorporating this golden elixir into your daily diet can offer a multitude of benefits, including improved heart health, reduced inflammation, potential cancer prevention, and support for digestive and cognitive function. So, let cold pressed olive oil become your go-to choice for both culinary delights and a healthier lifestyle.
Pingback: The Great Whole Food Plant Based Diet Pyramid - Pat McCashin