Olive oil, known for its numerous health benefits, such as reducing the risk of dementia, promoting heart health, and preventing cognitive decline, is a staple in the Mediterranean diet. However, the actual healthiness of the oil depends on various factors, from harvest to storage, and usage in farms, mills, grocery stores, and homes.
Dr. Tassos Kyriakides, an assistant professor of biostatistics at the Yale School of Public Health, highlights that the health benefits of olive oil come from components like oleic acid and polyphenols, acting as antioxidants that protect against cell damage and inflammation.
To ensure you’re getting the best olive oil for your diet, here’s a guide to consider:
Harvest and Processing
Brands maintaining high-quality olive oil prioritize the process from harvest to production. Opt for oil made from gently harvested, green olives for a higher concentration of healthful components. Quick processing, ideally within two hours of harvest, minimizes the risk of oxidation or fermentation.
Freshness and Storage
Check for labels displaying harvest, processing, and bottling dates, as well as the “best by” date. Optimal bottles take no more than three months to reach the shelf, and the closer the best-by date is to your purchase, the fresher the oil. The International Olive Council recommends limiting the best-by date to two years after bottling.
US-based Producers
With the growth of US-based olive oil producers, especially in California, obtaining fresh olive oil is more accessible. California’s climate supports native olive tree varieties, allowing for high-quality oil within a shorter timeframe compared to imports.
Proper Storage
Compounds in olive oil degrade over time, especially when exposed to light, air, or heat. Store olive oil in a cool environment and a dark-colored glass bottle. Consuming the oil raw, such as in salad dressings, is preferable to cooking.
Choosing at the Grocery Store
Avoid olive oil displayed on top shelves near bright lights, as exposure to heat can degrade its quality. Opt for extra virgin olive oil stored in a cool, dark environment.
Preserving at Home
Taste is a key indicator of freshness. Crack open your olive oil bottle and taste it as soon as you get home. If disappointed, return it for a refund or replacement. Consume olive oil soon after purchase for maximum health benefits and flavor. Consistently refrigerating the oil can extend the protection of its phenolics.
By following these guidelines, you can make informed choices when selecting, storing, and enjoying olive oil for both its health benefits and rich flavor.
