Extra virgin olive oil, also called EVOO, is the highest-quality olive oil available.
It’s made by cold-pressing freshly picked olives without heat or chemicals, a process that preserves natural flavor and nutrients.
Regular olive oil, in contrast, is typically a mix of refined and virgin oils.
Refining removes impurities but also strips away beneficial antioxidants and subtle fruit notes that give EVOO its signature taste.
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One key marker of quality is acidity. For olive oil to be labeled “extra virgin,” it must contain less than 0.8 percent free fatty acids (FFA).
Lower acidity signals that the olives were handled with care and processed quickly after harvest, two factors that affect both flavor and health benefits.
Why it’s the healthier choice
Because it’s unrefined, EVOO keeps more of the compounds naturally found in olives, especially polyphenols, antioxidants linked to reduced inflammation and better heart health.
These compounds may help lower “bad” LDL cholesterol while boosting “good” HDL cholesterol.
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EVOO also contains oleic acid, a heart-healthy monounsaturated fat, and squalene, a plant compound studied for its protective effects against inflammation and certain cancers.
While regular olive oil is still a better option than most seed oils like canola or sunflower, it simply can’t match the nutrient density of extra virgin varieties.
Choosing and using it well
When shopping, look for bottles labeled “extra virgin,” ideally with details on the harvest date, country of origin, and “cold-pressed” production.
Fresher oils, those made within the last two years, tend to taste brighter and retain more antioxidants.
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In the kitchen, EVOO shines in countless ways: for drizzling over vegetables, tossing with pasta, or even adding a silky finish to ice cream or fruit.
Its purity isn’t just about taste, it’s a reflection of how little it’s been altered from nature’s original design.
Sources: Real Simple.
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