Extra virgin olive oil is one of the fundamental pillars of the Mediterranean diet. It was already used by both the ancient Greeks and Romans, and 2,000 years later it is still considered “green gold”, both for its flavor and its nutritional properties.
Note: the acronym EVOO is used as an abbreviation for “extra virgin olive oil”.
Why is EVOO healthy?
To express it simply and briefly, the chemical analysis of EVOO indicates that it provides us with fatty acids, vitamins (mainly vitamin K), minerals (calcium, iron and potassium in particular), as well as organic compounds called polyphenols, which have high antioxidant properties. On the other hand, most of its fat content is mono- and polyunsaturated. These are the fats known colloquially as “good fats”, which promote the reduction in our body of cholesterol or “bad fats”. That is why the consumption of EVOO is related to the protection of brain and cardiovascular health.
Requirements that a good EVOO should meet
- Extraction method: the extra virgin olive oil must come from the first pressing of the olives, which must be carried out only by mechanical processes, without any additional chemical procedure. The pressing must also be cold, usually at about 27 degrees.
- Acidity: both the pressing method and the quality of the olive affect the acidity of the resulting EVOO. The lower it is, the higher the quality of the product. An extra virgin olive oil must not exceed 0.8% acidity. In those of superior quality, the acidity is not higher than 0.2%. Here the artisan hand of the producer comes into play: depending on the harvest season, the olive will have different properties and characteristics. And on the other hand, ideally no more than 24 hours should elapse between harvesting and pressing. In this way, all the components of the olive are kept intact, especially its polyphenols and oleic acids. Precisely the highest concentration of the latter is what affects the degree of acidity of the EVOO.
- Type of olives and provenance: a high-quality EVOO will also be produced with a specific type of olive, whose origin and provenance may also be specified. The greater data specified are usually associated with a higher quality of the product. It can even carry a seal of origin, for example IGP (Protected Geographical Indication), according to European standards.
- Labeling: this point may be a bit redundant, but let’s remember that the producer will always include all the details mentioned above on the label, which we should read carefully when buying an EVOO.
- Denomination: the name “extra virgin olive oil” must be labeled unequivocally. In accordance with international regulations, only that product of 100% olive origin, with the type of pressing and acidity indicated above, can bear this denomination. Don’t be fooled by names like “pure olive oil”, “virgin olive oil” or similar.
- Packaging: this last detail seems minor, but it directly affects the final quality of the product. From the moment of its extraction, EVOO is vulnerable to high temperatures, sunlight and especially, oxidation. For this reason it should ideally be kept in metal containers or dark glass bottles. Plastic bottles, on the other hand, let in more light, are less resistant to high temperatures and, even worse, they are not completely impervious to the passage of oxygen.
How to detect if an olive oil is extra virgin
This question is more difficult to answer, since it appeals to the organoleptic characteristics of EVOO. Not everyone has the ability to assess quality based on flavor or aroma, but we can develop this ability over time.
In any case, keep in mind that quality extra virgin olive oil must have a clear olive flavor and must provide fruity notes in the mouth, and will leave a further trace of “itching” in the throat.
Tasting some types of quality extra virgin olive oil can also suggest aroma and flavor notes of green leaves, herbs or nuts, depending on the type of olive, soil in which they are grown, time of harvest, etc.
We must also verify that it does not present a rancid or musty aroma. Both are signs that the oil has already lost its main properties.
The flavors of extra virgin olive oil
In addition to the acidity or type of pressing, the type of olive will also determine the flavor of the oil. For example, among the most popular in Spain, picual or hojiblanca olives provide an intense flavor, while the arbequina olive is milder. On the other hand, Greek Koroneiki olives are more intense than Kalamata. Just as a winemaker worries about how to pair a good wine, we should also consider what type of olive is ideal for each recipe. As an example, to prepare an authentic Genoese pesto we should use a Taggiasca olive, which is native to the Liguria region.
Premium extra virgin olive oil
The highest quality EVOO is produced from olives early harvested, usually around mid-October in Europe, or a little later in mountainous regions where the temperature is a bit lower.
The main reason why this EVOO is much more expensive is that the “younger” the olive, the more kilos are required to obtain a liter of EVOO.
In exchange for this, and as already mentioned, we will have a product with greater nutritional properties and a higher concentration of fatty acids, that is, with the least possible acidity.
The “turbid” extra virgin olive oil
Sometimes we might find an EVOO with a darker and “cloudier” appearance, which can mistakenly suggest that it is a poor quality product. This aspect is simply due to the fact that the oil has not been filtered, which preserves some remains of the pulp of the olives. This type of oil is especially delicious as a salad dressing but should not be used for cooking, as the pulp would burn easily.