How to choose the best type of olive oil for optimal health benefits

The Healing Properties of Olive Oil: A Timeless Elixir for Health 

Olive oil, often referred to as “liquid gold,” has been cherished for centuries for its remarkable health and beauty benefits. From ancient scriptures to modern scientific studies, this natural elixir continues to be celebrated for its healing properties.

After reading about olive oil’s healing properties from the book “The Healing Powers Of Olive Oil: A Complete Guide to Nature’s Liquid Gold” by Cal Orey. I was motivated to do my own research about the nutritional superiority of olive oil and how it differs from seeds oils. I also researched the market to compare different styles of olive oil and discovered which type is best suited for optimal health benefits. I will include product recommendations that provide you with the best high-quality olive oil brands, based on consumer reviews. 

Nutritional Superiority of Organic Cold-Pressed Olive Oil

Organic cold-pressed olive oil, particularly extra virgin, is renowned for its rich nutritional profile. It is abundant in monounsaturated fats, primarily oleic acid, which supports heart health by reducing LDL (“bad”) cholesterol levels. Additionally, it contains vitamins E and K, along with powerful antioxidants like polyphenols, which combat oxidative stress and inflammation.

Comparison with Seed Oils

When compared to common seed oils such as soybean, corn, and sunflower oils, olive oil stands out in several key aspects:

• Fatty Acid Composition: Olive oil is predominantly composed of monounsaturated fats, whereas many seed oils are high in polyunsaturated fats, particularly omega-6 fatty acids. Excessive intake of omega-6s can disrupt the optimal omega-6 to omega-3 ratio, potentially promoting inflammation.
  
• Antioxidant Content: Extra virgin olive oil retains natural antioxidants like polyphenols and tocopherols due to minimal processing. In contrast, the refining processes of many seed oils often strip away these beneficial compounds.
  
• Stability and Oxidation: The monounsaturated fats and antioxidants in olive oil confer greater stability, making it less prone to oxidation when exposed to heat, light, or air. Seed oils, with their higher polyunsaturated fat content, are more susceptible to oxidation, leading to the formation of harmful free radicals.
  

Market Insights: Olive Oil as a Wise Choice

Recent studies underscore the health advantages of choosing olive oil over other fats. A Harvard-led study tracking over 200,000 participants over 30 years found that those who consumed the most butter had a 15% higher risk of death, while those with high intake of plant-based oils, including olive oil, had a 16% lower risk.

Recommendations for Optimal Health Benefits

To fully harness the healing properties of olive oil, consider the following:

• Choose High-Quality Extra Virgin Olive Oil: Opt for organic, cold-pressed extra virgin olive oil from reputable producers. This ensures the oil retains its full spectrum of nutrients and antioxidants.
  
• Avoid Highly Processed Oils: Steer clear of refined or blended oils labeled simply as “olive oil” or “light olive oil,” as these may have undergone processing that diminishes their health benefits.
  
• Incorporate Thoughtfully into Your Diet: Use extra virgin olive oil for salad dressings, drizzling over cooked vegetables, or as a finishing touch to dishes. While it has a moderate smoke point, it’s best to use it for low to medium-heat cooking to preserve its nutritional integrity.
  

Top Recommendations for Organic Cold-Pressed Extra Virgin Olive Oils

Selecting a high-quality organic cold-pressed extra virgin olive oil is essential to fully benefit from its nutritional and healing properties. Here are some top-rated options available in the marketplace (these are not placed with any specific ranking) :​

Olizzi Premium Organic Extra Virgin Olive Oil

This award-winning early harvest olive oil is cold-pressed

Atlas Organic Extra Virgin Olive Oil

This is harvested from a single family farm in Morocco and is trusted by Michelin Star Chefs for its rich polyphenol properties

Oleamea Private Select Organic Extra Virgin Olive Oil
Sourced from the Memecik variety olives in southwest Turkey

Kosterina Organic Extra Virgin Olive Oil
Made from early harvest Koroneiki olives from family farms in Greece’s Peloponnese region.

Bragg Organic Extra Virgin Olive Oil
Crafted from Greek Koroneiki olives, this unrefined, organic oil is cold-pressed

Conclusion

Olive oil’s enduring legacy as a healing and beautifying agent is well-founded, bridging ancient wisdom with contemporary scientific validation. By choosing high-quality extra virgin olive oil over highly processed seed oils, you not only enrich your culinary experiences but also invest in your long-term health and well-being.