Olive oil obtained from olives in cold pressing was probably used in regions of the eastern Mediterranean (Levant) for at least 8,000 years as a food and auxiliary, including lamp oil. Even today, Mediterranean cuisine would be unthinkable without extra virgin olive oil as a “multifunctional oil” for cooking and frying and for dressing many dishes. Mediterranean countries – above all Spain – still produce by far the largest share of the world’s olive oil production of about 2.8 million tons annually.
What you should know about olive oil
In ancient times, olive oil was used in the health field against skin lesions externally by rubbing it into the skin and internally by oral intake against inflammation in the body. The first use of olive oil for food preparation and as an aid for other uses, such as lamp oil, is dated by archaeologists to about 6,000 BC. This is the region of eastern Mediterranean. The cultivation of olive trees over thousands of years produced an almost unmanageable variety. Even today, Mediterranean countries are by far the most important olive oil producers and exporters. Spain is the undisputed leader, accounting for more than one-third of the world’s 2.8 million tons of olive oil produced annually. Italy is the world’s leading exporter, with exports far exceeding its own production thanks to the purchase and processing of oil from other producing countries. The quality of the olive oil produced depends on many factors such as soil conditions, rainfall, time of harvest and processing method. The two most important factors are the time of harvesting and the way the olives are processed, which should be done, if possible, in the absence of oxygen and without fermentation processes. Depending on the desired characteristics of the oil, from strong to mild, the olives are harvested from the beginning of ripeness or, alternatively, later when they are fully ripe. The stages of ripeness can be recognized by the color of the olives, which changes from green to yellowish-brownish to black, when the fruit is fully ripe. Depending on the weather conditions and the desired degree of ripeness, the main harvest period is from the end of October to the end of December. According to EU Regulation 61/2011, olive oil is classified into eight quality grades. For the end consumer, only quality grades 1, 2 and 5 are of importance. These are extra virgin olive oil (extra virgin), virgin olive oil (without the addition of extra or extra virgin) and olive oil (without any additives, category 5). Olive oil with the addition of extra virgin is the highest quality oil, which must meet certain quality standards that catapult the oil up in price, primarily due to the extensive manual labor involved in harvesting. Extra virgin olive oil is characterized by a rather yellowish hue and flavor nuances that can be described as fruity with a slightly bitter undertone. However, when swallowed, the oil also leaves a typical scratchy feeling in the throat caused by the oleocanthal it contains, an anti-inflammatory and antioxidant aromatic ester with positive health relevance.
Significance for health
A predominantly Mediterranean diet is considered particularly beneficial to health. In particular, preventive effects against the main disease patterns of post-industrial society, such as arteriosclerosis, coronary heart disease (CHD), diabetes, various types of cancer and depression, can be statistically demonstrated. The predominantly Mediterranean diet also has a preventive effect against the so-called metabolic syndrome. One of the most important health-promoting factors in the Mediterranean diet is the intensive use and consumption of olive oil. It plays an important role in the Mediterranean cuisine and is used for cooking, frying, deep-frying as well as a direct ingredient of food in dressings and for the preparation of appetizers. The ingredients of high quality olive oils influence the cholesterol balance. In particular, the consumption of olive oil tends to lower the LDL fraction and increase the HDL fraction within the cholesterol balance, resulting in a desirable lower LDL to HDL ratio. HDLs are lipoproteins that transport excess cholesterol from vessel walls to the liver, while LDLs transport cholesterol from the liver to vessel walls.An LDL to HDL ratio of over 4 is considered a risk factor for the development of vascular calcification (arteriosclerosis). Olive oil also plays a role in the field of cosmetics. Applied externally, it develops a pleasant, nourishing and anti-inflammatory effect. In ancient times, olive oil was used in the health field against skin lesions externally by rubbing into the skin and internally by oral intake against inflammation in the body.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 884 | Fat content 100 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 1 mg | Carbohydrates 0 g |
| Protein 0 g |
Vitamin C 0 mg |
The pure calorific value of olive oil is 884 kilocalories per 100 milliliters, which is similar to other vegetable oils, but the oil contains practically no carbohydrates and only a few proteins. Olive oil is not – as is often assumed – rich in omega-3 fatty acids, so its health relevance must be based on other ingredients. Olive oil shines more with a low proportion of saturated fatty acids of 10 percent and a high proportion of monounsaturated fatty acids of 73 percent on average. Monounsaturated fatty acids influence the cholesterol balance and tend to lower the LDL level in the blood serum, so that a desired, lower LDL to HDL ratio can be achieved. In principle, the fatty acids contained in olive oil also serve as carriers of fat-soluble vitamins A, D, E and K.
Intolerances and allergies
The consumption or external use of olive oil triggers food intolerance or even allergic reactions only in rare cases. Triggering allergens are usually proteins, which are in the detectable range even in good qualities of olive oils. In very rare cases a treatment of the skin with olive oil can lead to skin irritations up to eczema. Discontinuing the treatment then soon brings relief from the symptoms. In rare cases of intolerance after consumption of olive oil, symptoms such as abdominal pain, bloating, flatulence, vomiting and diarrhea usually present themselves.
Shopping and kitchen tips
Olive oils of the highest quality extra or extra virgin from modern production usually keep the longest, up to 24 months when stored properly. Olive oil of a lower quality grade will turn rancid and inedible more quickly. Olive oil is best stored in a dark place at a temperature of 10 to 16 degrees. The container should be well closed and protected from UV rays of the sun. The closure is important to prevent oxidative processes in the olive oil due to the exclusion of air, which changes the taste and makes the oil rancid more quickly. The same applies to protection against exposure to light. As far as quality is concerned, extreme caution is advised because large-scale fraud has been uncovered time and again. It is quite advisable to resort to organic qualities and to carry out an odor and taste test. Good quality extra virgin olive oil is not only suitable as a carrier for dressings or for the preparation of antipasti (such as pickled peppers), but also for cooking and frying.
Preparation tips
Extra virgin olive oil is particularly suitable for the preparation of antipasti, for example, by pickling certain vegetables, but also for the preparation of salad dressings or other dressings or dips, which can be made in a variety of flavors. Contrary to the frequently heard opinion that olive oil is not suitable for cooking and frying, olive oil is very well suitable for frying and even deep-frying. However, the temperatures should not exceed 180 degrees.