Guardian of Health: Embracing Extra Virgin Olive Oil and the Mediterranean Diet

Extra-virgin olive oil (EVOO) is universally acknowledged to have multiple health benefits. In areas where EVOO is widely consumed as part of a healthy, balanced diet, individuals tend to live longer. EVOO is a must-have commodity in kitchen cabinets because of its robust flavor, adaptability, and health benefits. It’s not only convenient to use for roasting, frying, baking, or sautéing, but it’s also loaded with antioxidants and heart-healthy fats.1

EVOO is the primary fat source in the Mediterranean Diet and has been extensively researched for its longevity benefits. EVOO is not heated or refined; Europaea). It preserves all of the antioxidants and vitamins from the fruit of the olive tree (Olea europaea).2,1

How is Extra Virgin Olive Oil made?

EVOO is made by crushing olives into a pulp using only force rather than heat or chemicals. Once the pulp has formed a paste, it is kneaded to extract the liquid from the pulp, which is composed of oil, water, and olive residue.

The liquid is then whirled to extract the oil from the remaining olive particles. The tasty, pure oil is then filtered and packaged as extra virgin olive oil. To be termed EVOO, this oil must have less than 0.8% oleic acid. 2

Why is EVOO considered healthy?

• EVOO is high in phenolic compounds, which have been shown in studies to reduce free radicals, kill cancer cells, and lower the risk of heart disease. 
• EVOO is a source of antioxidant substances like vitamin E, oleacein, and oleocanthal.
• The burning and tingling sensation experienced in the throat when consuming high-quality EVOO is attributed to oleocanthal. This phenolic compound possesses potent anti-inflammatory properties as it inhibits the COX1 and COX2 enzymes responsible for pain, inflammation, and fever.
• Monounsaturated fatty acids (MUFAs) constitute approximately 75% of olive oil’s composition. MUFAs play a vital role in preventing diseases by enhancing the fluidity and elasticity of cell membranes. This attribute contributes to improved cellular function and overall health benefits. 3

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is renowned for its health benefits and is recognized as one of the world’s healthiest diets.

At the core of the Mediterranean diet is an abundance of plant-based foods, including fruits, vegetables, legumes, whole grains, nuts, and seeds. It also emphasizes the consumption of lean proteins, such as fish and poultry, moderate amounts of dairy products, and a limited intake of red meat. However, one of the defining features of the Mediterranean diet is the prominent use of extra virgin olive oil as the primary source of added fat.6

EVOO is an integral part of the Mediterranean diet due to its rich flavor, versatility, and numerous health benefits. It is derived from the pressing of olives without the use of chemicals or excessive heat, which helps retain its natural antioxidants and healthy fats. Extra virgin olive oil is abundant in monounsaturated fats, particularly oleic acid, which is known to promote cardiovascular health by reducing “bad” LDL cholesterol levels and increasing “good” HDL cholesterol levels.

EVOO is packed with polyphenols, powerful antioxidants that have anti-inflammatory properties and may contribute to reducing the risk of chronic diseases such as heart disease, certain cancers, and neurodegenerative disorders (5, 7, 8).

In the Mediterranean diet, extra virgin olive oil is used generously in cooking, dressing salads, and drizzling over vegetables, pasta, and bread. It not only enhances the taste and texture of meals but also adds a myriad of health benefits. Its inclusion in the Mediterranean diet is a key factor in the overall health-promoting properties of this dietary pattern 5

Compared to other diets, the Mediterranean diet is one of the best—U.S. News & World Report ranked the Mediterranean diet as the Best Diet Overall for 2020 5

Is cooking with extra-virgin Virgin Olive Oil safe?

Research has shown that EVOO endures brief heating at temperatures as high as 240°C and remains stable at temperatures as high as 180°C for up to six hours without denaturation9

Conclusion

Extra virgin olive oil has multiple health benefits that greatly impact your overall well-being when accompanied by a well-balanced diet and an active lifestyle. Its flexibility shines when it melts into a variety of recipes. Ranging from stir-fries and baked items to salad dressings and beyond. A convenient and easy-to-use condiment that can be incorporated hassle-free into your diet. Add the bonus health benefits of the Mediterranean diet to your eating habits—a proven match made to improve your health.

LivianaTM CBD-Infused Extra Virgin Olive Oil

Our grove is nestled in a scenic valley on the slopes of the Stellenbosch Mountains, which serves as the birthplace of our craft activity. We handpick our organic olives in small batches here.

The LivianaTM CBD-Infused Chilli Pepper Trilogy EVOO is a mild extra virgin Kalamata olive oil with softer flavors than standard olive oils. The chili trio of Bird’s Eye, Habanero, and Jalapeno is perfect for anyone looking to spice up their dish. 

It’s wonderful poured over creamy scrambled eggs, a crispy thin-crust pizza, or used as a marinade for lamb chops to wow your guests at your next dinner party. Our commitment to quality assures that you luxuriate in nothing less than the finest organic extra virgin olive oil.

References 

1. Joe L. 11 Health Benefits of Extra Virgin Olive Oil That You Can’t Ignore.  Available at: https://olivewellnessinstitute.org/article/11-health-benefits-of-extra-virgin-olive-oil-that-you-cant-ignore/. Date Accessed: August 3rd, 2023
2. Imashi.F. Rachael.A. 2021. What Is Extra Virgin Olive Oil, and Why Is It Healthy? Available at:https://www.healthline.com/nutrition/extra-virgin-olive-oil. Date Accessed August 3rd, 2023
3. Mark. J. Basics 5 Reasons Extra Virgin Olive Oil is Incredibly Healthy. Available at: https://www.oliveoiltimes.com/health-news/5-reasons-extra-virgin-olive-oil-incredibly-healthy/52075. Date Accessed: August 4th, 2023. 
4. Olive Oil Times. Cooking With Extra Virgin Olive Oil.Available at:https://www.oliveoiltimes.com/basics/cooking-with-extra-virgin-olive-oil/84486. Date Accessed; August 4th, 2023
5. 12 Health Benefits of the Mediterranean Diet – Verywell Fit. https://www.verywellfit.com/health-benefits-of-the-mediterranean-diet-4842600.
6. Mediterranean Diet: Facts, Benefits, and Foods – Health. https://www.health.com/mediterranean-diet-facts-benefits-and-foods-7152979.
7. Mediterranean Diet: Benefits And Risks – Forbes Health. https://www.forbes.com/health/body/what-is-the-mediterranean-diet/.
8. Mediterranean Diet: 8 Scientific Benefits, According to New Research. https://www.healthline.com/health-news/8-ways-the-mediterranean-diet-can-help-you-live-a-longer-and-healthier-life.
9. Olive Oil Times. Cooking With Extra Virgin Olive Oil.Available at:https://www.oliveoiltimes.com/basics/cooking-with-extra-virgin-olive-oil/84486. Date Accessed; August 4th, 2023

By Sylvia Jemutai

Copywriter.