Beyond its role in cooking, olive oil has sparked growing interest among those looking to slow down aging and improve their overall well-being.
Considered one of the great emblems of Mediterranean culture, olive oil doesn’t just shine in the culinary world — it has also made its way into skincare, health, and other lesser-known but equally surprising uses.
In this guide, we’ll tell you everything you need to know about the true liquid gold of the Mediterranean: olive oil.
What You’ll Learn in This Guide
✅ The proven health benefits of olive oil
🫒 The difference between extra virgin, virgin and refined types
🧠 How to choose a high-quality olive oil like a Mediterranean local
🔥 Cooking tips and olive oil’s smoke point explained
📊 Nutritional facts and antioxidant content
🏛️ A brief look at olive oil’s ancient roots and cultural role
Table of Contents

Health Benefits of Olive Oil Backed by Science
Olive oil isn’t just a kitchen staple — it also helps slow down aging thanks to its antioxidant, anti-inflammatory, and heart-protective properties.
Health Benefits, Backed by Science
Multiple studies, including one involving over 90,000 participants published in the Journal of the American College of Cardiology, have confirmed what the Mediterranean diet has known for centuries: regular olive oil consumption is linked to a longer, healthier life.
According to this and other academic research, just half a tablespoon a day (around 7 grams) of extra virgin olive oil can deliver significant benefits:
- 19% lower risk of death from cardiovascular disease
- 17% lower risk of death from cancer
- 29% lower risk of death from neurodegenerative diseases (like Alzheimer’s or Parkinson’s)
- 19% reduction in overall mortality
Even more, replacing less healthy fats — such as butter or margarine — with olive oil enhances these positive effects.
In short: adding a small daily dose of extra virgin olive oil to your meals — ideally raw or at the end of cooking — is a simple, natural way to take care of your long-term health.
What Antioxidants Does Olive Oil Contain?
The body produces antioxidants to fight off harmful free radicals, but stress, inactivity, poor diet, and smoking all increase oxidative stress, speeding up cellular aging.
Olive oil helps counteract this process thanks to its content of:
- Polyphenols
- Vitamin E
- Oleic acid (a monounsaturated fat)
This natural synergy makes olive oil a powerful ally against cell damage and a preventive food for heart disease, diabetes, obesity, and high cholesterol — as many nutrition experts agree.
Benefits for the Skin
Extra virgin olive oil is also a natural balm for the skin. Rich in vitamin E, it combats aging at the cellular level and helps maintain the skin’s natural firmness and elasticity.
- It absorbs quickly, calming the effects of sun, stress, and pollution
- Deeply hydrates, relieving dryness and supporting cell renewal
- Speeds up wound healing, fades dark spots and fine lines
- Combined with natural ingredients, it even protects against the sun and promotes a radiant, healthy tan
No wonder it was one of the best-kept beauty secrets of the ancient Greeks, Romans, and Egyptians.
Olive Oil Nutrition Facts
Beyond its flavor and versatility in the kitchen, olive oil stands out for its nutritional profile—especially the type of fats it contains. It provides energy, yes, but also compounds that play a key role in cellular function and metabolic health.
What’s in a Tablespoon of Olive Oil?
One tablespoon (13.5 g) of olive oil contains approximately:
- 119 calories
- 13.5 g of total fat, including:
- 9.8 g monounsaturated fat
- 1.4 g polyunsaturated fat
- 1.9 g saturated fat
- Zero carbohydrates
- Zero protein
The most important aspect of this profile is not how much fat it contains, but the quality of those fats.
Healthy Fats: Oleic Acid and Linoleic Acid
The main component of olive oil is oleic acid, a monounsaturated fat that makes up 70–80% of its total fat content. Studies show it helps:
- Maintain healthy cholesterol levels
- Reduce systemic inflammation
- Protect against cardiovascular disease
In smaller amounts, olive oil also contains linoleic acid, a polyunsaturated fat that the body cannot produce on its own. This essential fat is important for:
- Cell function
- Skin maintenance
- Immune system response
Does Olive Oil Make You Gain Weight?
Like any fat, olive oil is calorie-dense. But its impact depends on context. Within a balanced diet, moderate consumption doesn’t lead to weight gain—and may even help regulate appetite and increase satiety.
The key is to use it mindfully: as a base for cooking and dressing, not as a free-pour ingredient added without thought.
Olive Oil in the Kitchen: How to Use It and Make the Most of It
If there’s one area where olive oil truly shines, it’s in the kitchen. Not only for its flavor, but also for its versatility, heat stability, and ability to enhance even the simplest dishes. Used well, it can turn an everyday meal into something with true Mediterranean soul.
When to Use Olive Oil—and When Not To
While many assume olive oil should only be used raw, the truth is it holds up remarkably well during cooking at moderate temperatures. Its smoke point — especially in fresh, high-quality varieties — ranges between 190–210 °C (374–410 °F), making it suitable for:
- Sautéing vegetables or meat
- Baking
- Making sofritos
- Cooking stews
- Shallow frying, as long as the temperature is well controlled
That said, for high-heat, long-duration cooking or repeated deep frying, it may not be the most practical or cost-effective option.
Best Uses of Olive Oil in the Kitchen
- Dressings and salads: where extra virgin flavor and aroma stand out the most
- Bread with olive oil: a Mediterranean classic — even better with tomato or garlic
- Pestos, sauces, hummus, tapenades: where the oil serves as a rich base that unifies flavors
- Marinades and preserves: perfect for curing cheese, fish, or vegetables
- Healthier baking: in cakes and muffins, it can replace butter (use ¾ cup of oil for every cup of butter)
Tips to Get the Most Out of It
- Use extra virgin olive oil raw for cold dishes or to finish cooked ones
- Choose mild or fruity varieties depending on the dish (e.g., arbequina for fish, picual for meat)
- Avoid reusing it repeatedly for frying, as it loses flavor and nutritional properties
- Store it in a cool, dark place, away from heat and light, to preserve its quality and aroma
Featured Recipes: Simple Dishes Where Olive Oil Shines
Few ingredients elevate everyday cooking like extra virgin olive oil. These Mediterranean classics are proof that with just a handful of quality ingredients — and the right oil — you can turn something simple into something memorable.
Spaghetti Aglio e Olio
Ingredients (for 2 servings):
- 180 g spaghetti
- 3–4 garlic cloves
- 1 dried chili or a pinch of red pepper flakes
- Fresh chopped parsley
- 4 tablespoons extra virgin olive oil
- Salt to taste
Quick preparation:
- Cook the spaghetti in salted boiling water until al dente.
- Meanwhile, slice the garlic and sauté it gently in olive oil with the chili over low heat.
- Drain the pasta (save a bit of cooking water) and toss with the infused oil.
- Add a splash of pasta water to emulsify and finish with fresh parsley.
- Serve hot with an extra drizzle of EVOO if desired.
Traditional Italian Bruschetta
Ingredients (for 4 servings):
- 4 slices rustic bread (sourdough preferred)
- 2–3 ripe tomatoes
- 1 garlic clove
- Fresh basil leaves
- 3–4 tablespoons extra virgin olive oil
- Salt and pepper to taste
Quick preparation:
- Lightly toast the bread slices.
- Rub each slice with the garlic clove.
- Dice or grate the tomatoes and spread over the bread.
- Season with salt, pepper, and chopped basil.
- Drizzle with EVOO just before serving.
Rustic Bread with Tomato and Iberian Ham

Ingredients (per serving):
- 1 thick slice of rustic or country-style bread
- 1 ripe tomato (preferably hanging or pear variety)
- 1 garlic clove (optional)
- 2–3 thin slices of Iberian ham
- Extra virgin olive oil
- Salt to taste
Quick preparation:
- Lightly toast the bread if you prefer a crunchy base.
- Rub with garlic (optional), then with half a tomato until well absorbed.
- Drizzle with extra virgin olive oil.
- Top with Iberian ham and serve immediately.
Olive Oil Curiosities & Questions
Yes. Ancient Greeks, Romans, and Byzantines burned olive oil in clay lamps for a clean, odorless flame. Today, you can still use it in specialty oil lamps and decorative burners.
No. All oils—pure or not—solidify when chilled, depending on their fatty acid profile. The “freeze test” is not a reliable indicator of quality or authenticity.
In small doses (about 1 teaspoon per 10 kg of body weight), extra virgin olive oil can improve coat shine and aid digestion in dogs and cats. Always consult your veterinarian before regular use.
Yes. Mixed with a little lemon juice or white vinegar, olive oil makes an excellent natural wood polish. It adds shine and conditions wood without harsh chemicals.
Exactly. In Roman baths, they coated their skin with olive oil and scraped it off with a metal strigil. This removed dirt, exfoliated the skin, and left it lightly perfumed.
Despite the traditional name, modern mills extract oil using centrifugation at low temperatures. “First cold press” simply means no heat was used, preserving aroma and antioxidants.
Types of Olive Oil: From Extra Virgin to Pomace
At first glance, all bottles of olive oil may look the same. But behind each label lies an essential distinction: how the oil was extracted, processed, and evaluated. Knowing the different types is key to choosing the right one depending on how you plan to use it, the flavor you're looking for, and its nutritional value.
Extra Virgin Olive Oil (EVOO)
This is the highest quality and most natural form of olive oil. It’s obtained exclusively by mechanical means, without the use of heat or chemicals, and at low temperatures. This process preserves its natural compounds such as polyphenols, vitamin E, oleic acid, and its aromatic profile.
To be labeled extra virgin, the oil must meet two main criteria:
- Free acidity of 0.8% or less
- Pass a professional tasting panel with no sensory defects
Best used raw: in dressings, over finished dishes, or with good bread.
Virgin Olive Oil
Also mechanically extracted and unrefined, but it may contain minor sensory defects or have a slightly higher acidity level (up to 2%). Still healthy, but with a less refined flavor and aroma than extra virgin.
Suitable for cooking, stews, and everyday use in hot dishes.
Refined Olive Oil
If an oil doesn't meet the standards to be classified as virgin, it's refined through industrial processes such as deodorizing, decolorizing, and neutralizing. The result is a neutral, stable oil with very little aroma or taste.
To improve flavor and color, a small amount of virgin oil is added before it's sold. On store shelves, it's usually labeled simply as “olive oil.”
Recommended for deep frying or dishes that require long cooking times.
Olive Pomace Oil
This is the most processed type. It's extracted from the remaining olive paste (pomace) after the initial oil has been removed, using solvents and heat.
Though technically edible and energy-rich, it has little nutritional value and lacks the character, aroma, and antioxidant benefits of virgin oils.
Most commonly used in foodservice or industrial frying, where cost efficiency is the priority.
What about “light,” “pure,” or “mild” olive oils?
These are marketing labels, not official categories. They usually refer to refined oils with a small proportion of virgin oil added. “Light” doesn’t mean fewer calories — it simply means a milder taste. A useful distinction if you're comparing supermarket options.
How to Choose a Good Olive Oil: 5 Quick Tips
Check the label: it should clearly say “extra virgin” or “virgin.” If it only says “olive oil,” it’s likely refined.
Harvest date: the fresher, the better. Don’t rely only on the expiration date.
Origin: oils from a single country or region are usually more reliable than unspecified blends.
Dark bottle: protects the oil from light and helps preserve its quality.
Avoid misleading terms: “light,” “mild,” or “pure” don’t mean healthier.
Extra Virgin vs Regular Olive Oil: What’s the Difference?
If you’ve ever wondered why one bottle of olive oil costs three times more than another, the answer lies in how it’s made—and what it preserves (or loses) in the process.
What does “extra virgin” mean?
Extra virgin olive oil (EVOO) is the highest category according to international standards. To qualify for this label, it must:
- Be extracted solely by mechanical means, with no heat or chemicals
- Retain all of its natural antioxidants, polyphenols and flavors
- Have a free acidity level below 0.8%
- Pass a sensory analysis with no defects in aroma, taste or color
In short, it’s pure olive juice—just as it comes from the mill.
And what about “regular” olive oil?
If the label simply says “olive oil,” it refers to refined oil blended with a small amount of virgin oil to bring back some flavor and color. Refining involves:
- Industrial processes using heat and solvents
- A near-complete loss of the original health-promoting compounds
- A neutral taste and no real character
While it’s legal and useful for high-heat cooking, it doesn’t offer the nutritional or sensory qualities of EVOO.
So which one should you choose?
- If you care about health, flavor and authenticity: go for EVOO without hesitation
- If you cook in large quantities or want a neutral oil: refined olive oil can have a role, but don’t expect much beyond basic fat
Quick tip: If you’re going to eat it, make it extra virgin. The rest is just bland vegetable fat.
How to Choose a Quality Mediterranean Olive Oil
The Mediterranean produces some of the finest olive oils in the world, but even within this privileged region, not all oils are equal. Choosing a genuine, fresh, and well-preserved extra virgin olive oil (EVOO) can make a real difference—not only in taste, but in health benefits too.
These are the key criteria experts use to identify a quality Mediterranean EVOO:
1. Make sure it’s truly “extra virgin”
It may seem obvious, but it isn’t. Many oils on the market use vague or misleading terms like “pure,” “light,” or “mild,” which have no official or nutritional value.
Look for the label to clearly state “extra virgin olive oil.”
2. Origin matters—a lot
The Mediterranean is the cradle of olive oil, but a quality product should specify:
- Country and region (Spain, Italy, Greece, Tunisia…)
- The estate or cooperative of origin
- The olive variety (Picual, Hojiblanca, Koroneiki, Taggiasca…)
The best oils proudly tell you where they come from.
Tip: Be wary of oils that mix sources or only mention “made in the EU.”
3. Look for the harvest date—not just the expiry date
An oil harvested 12 months ago is not the same as one pressed two years ago. The more recent the harvest, the better the profile of polyphenols, aroma and freshness.
Serious producers and PDO oils often indicate the harvest or pressing date.
4. Trust protected designations
Many Mediterranean regions are home to PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) labels. These certifications guarantee:
- A precise geographic origin
- Traditional production methods
- Independent quality control
Examples include PDO Priego de Córdoba (Spain), PDO Kalamata (Greece), or PDO Chianti Classico (Italy).
5. Always choose dark packaging
A good Mediterranean EVOO is never sold in clear plastic. Why? Because light damages its properties and accelerates oxidation.
Look for dark glass bottles, tins, or opaque containers.
Checklist: How to Spot a Good Mediterranean Olive Oil
Does it say “extra virgin”? That’s the highest grade. Avoid vague terms like “light”, “pure” or “mild”.
Is the harvest date listed? The more recent, the better the freshness and nutritional value.
Does it come from a specific Mediterranean region? Quality oils specify the country, olive variety and estate.
Is the bottle dark or metallic? Dark glass or tin protects the oil from light and helps preserve its properties.
Does it have a PDO or PGI certification? These labels guarantee quality, tradition and traceability.
Olive Oil Smoke Point: What You Need to Know
One of the most widespread myths about olive oil—especially extra virgin—is that it shouldn't be used for cooking. The most common reason given? Its allegedly low smoke point. But the truth is quite different.
What is the smoke point?
It’s the temperature at which an oil starts to break down and produce visible smoke. When this happens, it loses its flavor, nutritional value, and can release unwanted compounds.
So what’s olive oil’s smoke point?
It depends on the type and how it’s processed. Here’s a general breakdown:
Type of Olive Oil | Approximate Smoke Point |
---|---|
Extra Virgin Olive Oil | 190–210 °C (374–410 °F) |
Virgin Olive Oil | 180–200 °C (356–392 °F) |
Refined Olive Oil | 220–240 °C (428–464 °F) |
These values clearly show that cooking with EVOO is not only possible—it’s advisable, as long as it doesn't reach smoking point. For everyday sautéing, stewing, or even baking, it’s a perfectly safe and stable option.
Why is it so heat-stable?
Because extra virgin olive oil is naturally protected. It contains:
- A high level of oleic acid, a heat-resistant monounsaturated fat
- Natural antioxidants that delay oxidation
- A low content of polyunsaturated fats, which are more sensitive to heat
This makes it one of the most stable oils you can use in the kitchen.
And what about frying?
You can use EVOO for frying as long as:
- You stay below 180 °C (356 °F)
- You don’t reuse the oil more than two or three times
- You opt for heat-resistant varieties like Picual
Pro tip: To preserve its full nutritional power, use it for quick sautés or drizzle it at the end of cooking as a final touch.
Olive Oil Side Effects and Common Myths
Olive oil has an outstanding —and well-earned— reputation for its health benefits. But like any food, it also comes with questions, myths, and even potential side effects when consumed excessively or without care. Here’s what really matters.
Does Olive Oil Make You Gain Weight?
Like all fats, olive oil is calorie-dense: one tablespoon contains around 119 kcal. However, numerous studies show that regular consumption is not associated with weight gain — as long as it's part of a balanced diet.
In fact, it may help to:
- Increase satiety and reduce cravings
- Replace less healthy fats (like butter or refined oils)
- Support metabolic regulation
The real issue isn’t olive oil itself, but excess calories from the overall diet or overuse.
Can Olive Oil Have Negative Effects?
For most people, extra virgin olive oil is perfectly safe and beneficial. Still, it’s worth noting a few special cases:
- Digestive sensitivity: For those with IBS, taking olive oil on an empty stomach might cause mild discomfort.
- Medication interactions: Its antioxidant and vasodilating effects could slightly influence medications for blood pressure or anticoagulation — though usually without clinical relevance.
- Strong taste profile: Some people find certain EVOO varieties too bitter or peppery, especially when unaccustomed to robust, fresh oils.
Busting Common Olive Oil Myths
“You can't cook with EVOO”: Yes, you can. It's one of the most heat-stable oils available.
“Light olive oil has fewer calories”: False. All oils provide ~9 kcal per gram. “Light” just means milder flavor.
“If it solidifies in the fridge, it’s pure”: Also false. This is not a reliable test for quality or authenticity.
Final Thought
Olive oil is a safe, health-promoting, and versatile ingredient. As with any fat, moderation and proper use are what matter most. Choosing a quality extra virgin olive oil and incorporating it mindfully into your meals means you have nothing to fear—and a lot to gain.
A Glimpse into History: Olive Oil in Ancient Rome
Long before olive oil filled gourmet shelves or topped health-conscious salads, it played a central role in daily life throughout the Roman Empire. In ancient Rome, olive oil wasn’t just food — it was light, hygiene, medicine, and even a symbol of status.
A vital product for everyone — and for everything

In the Roman world, olive oil had uses that might surprise us today:
Cosmetic and medicinal: served as a base for perfumes, ointments, and therapeutic massages.
Culinary: it was the main cooking fat, used by both rich and poor.
Hygiene: applied to the skin and removed with a strigil instead of soap.
Lighting: burned in clay lamps to light homes and temples.
Religious and funerary: used in rituals, anointments, and burial practices.
Roman Hispania: cradle of the finest oil
By the 1st century AD, much of the olive oil consumed in Rome came from Baetica — present-day Andalusia in southern Spain. Exports were so massive that an artificial hill, Monte Testaccio, grew in the heart of Rome, formed by the fragments of millions of amphorae once filled with Spanish oil.
The Romans classified oil by quality:
- Oleum ex albis ulivis: the finest, made from green olives.
- Oleum viride: from half-ripe (veraison) olives.
- Oleum maturum: from fully ripe olives.
- Oleum cibarium: the lowest grade, used for slaves or oil lamps.
What Pliny the Elder said
In his Natural History, Pliny the Elder praised Baetica’s olive oil as the best in the empire. He recommended it not only for food but also for healing wounds, burns, and skin conditions.
Did you know?
Gladiators were rubbed with olive oil before entering the arena. It wasn’t just for looks — it highlighted muscles and helped clean wounds. Aesthetic, yes — but also strategic.
Mediterranean Roots: Why Olive Oil Matters
Olive oil is not just a typical Mediterranean ingredient — it's its liquid essence. Wherever there's an olive tree, there’s history, community, landscape, and collective memory.
From Greece to Morocco, through Italy, Spain, Lebanon, or Turkey, olive oil has united entire civilizations through rituals, recipes, and ancestral wisdom passed down for centuries.
A Shared Heritage and Common Identity
Despite their differences, Mediterranean peoples have always shared one thing: the olive tree and a deep reverence for its fruit.
- In ancient Greece, it was considered a gift from Athena and a symbol of wisdom.
- In Italy, olive oil is integral to la dolce vita, the art of living well.
- In Spain, it’s a source of national pride, with over 200 native varieties and landscapes covered in centuries-old olive trees.
- In the Maghreb, olive oil means hospitality, tradition, and faith — grown under hard, dry climates with care and perseverance.
The Heart of the Mediterranean Diet
In 2010, UNESCO declared the Mediterranean diet an Intangible Cultural Heritage of Humanity. At its core? Vegetables, legumes, whole grains, fish... and of course, extra virgin olive oil as the primary fat.
It’s a way of life, not a passing trend:
- Eating slowly
- Sharing meals
- Cooking with fresh ingredients
- Valuing simplicity and authenticity
And olive oil is not just part of that formula — it’s its aromatic, healthy soul.
More Than a Product
In the Mediterranean, olive oil is not just made — it’s grown, nurtured, and honored. Its quality depends on the climate, soil, and variety... but also on time, patience, and the knowledge of those who produce it.
A Final Thought
Where there’s an olive tree, there’s history. Where there’s olive oil, there’s the Mediterranean.
The Global Olive Oil Market: Trends and Growth
Olive oil, with millennia-old roots in the Mediterranean basin, is now experiencing unprecedented global expansion. Once a traditional staple, it has become a worldwide product, appreciated for its flavor, health benefits, and cultural legacy.
Where is olive oil produced?
Over 70% of the world’s olive oil still comes from just three Mediterranean countries:
- Spain: The global leader, accounting for more than 40% of total production — mainly from Andalusia.
- Italy: Known for its international prestige, strong regional identities, and a wide range of PDO (Protected Designation of Origin) oils.
- Greece: Home to high-quality oils — especially from Crete and Kalamata — and one of the highest per capita consumption rates worldwide.
Other Mediterranean producers like Portugal, Tunisia, Morocco, and Turkey are also gaining international recognition for their premium-quality oils.
Where is demand growing?
The fastest growth in olive oil consumption is happening outside traditional producing countries:
- United States: Now the largest non-European importer. In many kitchens, olive oil has overtaken canola.
- United Kingdom: Consumption has been steadily rising over the past two decades, driven by international cuisine and health trends.
- Japan and South Korea: Increasing interest in the Mediterranean diet and gourmet products.
- Brazil, Mexico, and Australia: Emerging markets with growing local production and demand.
What are consumers looking for?
Today’s olive oil buyers are more informed and selective. They tend to value:
- Freshness and traceable origin
- Clear labeling: olive variety, harvest date, certification
- Organic and regenerative agriculture
- Honest brands with stories, transparency, and sustainability
The rise of interest in Mediterranean living, clean eating, and artisanal products is also fueling small-scale producers, boutique brands, and cooperative exports focused on quality over volume.
And what about prices?
In recent years, factors such as:
- Climate change
- Prolonged droughts
- Increased global demand
have led to significant price increases, especially for premium or certified-origin oils. Still, consumers who understand the value of a well-made oil are willing to pay more for something authentic, flavorful, and truly healthy.
Conclusion: More Than Oil, a Way of Life
Olive oil is not just a healthy fat. It’s liquid history. It’s landscape. It’s culture. It’s that golden thread that connects generations, regions, and ways of understanding life.
From the baths of ancient Rome to a simple slice of rustic bread with tomato and ham in any southern café, olive oil has always been there — in our kitchens, in our celebrations, in our self-care rituals, and in our way of eating slowly and living with intention.
Today, as the world rediscovers it for its health benefits, the Mediterranean continues to use it as our grandparents did: without fear, with respect, and always as part of something greater than a recipe.
Because it’s not just about what you eat.
It’s about how you eat it, who you share it with, and why you choose it.
And if there’s one ingredient that captures all of that, it’s olive oil.
Frequently Asked Questions
Can I cook with extra virgin olive oil?
Yes – despite the myth that it burns at low heat, extra virgin olive oil has a smoke point of 190–210 °C, making it perfectly suitable for sautés, stews, baking and even light frying if you control the temperature.
What’s the difference between extra virgin, virgin and refined olive oil?
Extra virgin is 100 % mechanically pressed, with acidity ≤ 0.8 % and no sensory defects. Virgin allows slightly higher acidity (≤ 2 %) and minor defects. Refined oils are industrially processed to neutralize flavor and acidity, then blended with a small amount of virgin oil.
Does olive oil really help reduce disease risk?
Yes – multiple large studies show about a 19 % lower risk of cardiovascular death, 17 % lower cancer mortality and 29 % lower neurodegenerative disease mortality for those consuming at least a tablespoon of extra virgin olive oil daily.
How do I choose a high-quality Mediterranean olive oil?
Look for “extra virgin” on the label, a recent harvest date, a single country or region of origin, dark glass or tin packaging, and PDO/PGI certification to ensure authenticity and freshness.
Is olive oil good for skin and hair?
Yes – rich in vitamin E and polyphenols, extra virgin olive oil hydrates deeply, soothes oxidative stress, accelerates wound healing, and can improve skin elasticity and shine for hair when used as a mask.
What are the health benefits of olive oil?
Olive oil is rich in monounsaturated fats and antioxidants like polyphenols, which support heart health, reduce inflammation, and may help prevent chronic diseases such as diabetes and certain cancers.
How should I store olive oil to keep it fresh?
To preserve its flavor and nutrients, store olive oil in a cool, dark place away from heat and light. Use a dark glass or tin container with a tight seal, and avoid leaving the bottle open or near the stove.
Recommended Sources & Bibliography
- Guasch-Ferré, M., et al. (2022). Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. Journal of the American College of Cardiology. https://www.sciencedirect.com/science/article/pii/S0735109721081481
- Harvard Health Publishing. Eating more olive oil could lower risk of heart disease and death. Harvard Medical School. https://www.health.harvard.edu/heart-health/eating-more-olive-oil-could-lower-risk-of-heart-disease-and-death
- Olive oil intake and cancer risk: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/35015763/
- International Olive Council (IOC). https://www.internationaloliveoil.org/
- UNESCO. Mediterranean Diet – Intangible Cultural Heritage. https://ich.unesco.org/en/RL/mediterranean-diet-00884
- European Commission. EU Quality Schemes (DOP/IGP). https://ec.europa.eu/info/food-farming-fisheries_en
- FAOSTAT. Olive Oil Production and Export Data. https://www.fao.org/faostat/

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