Superior Quality Extra Virgin Olive Oil
Extra virgin olive oil (sometimes also extra virgin olive oil called) from Croatia from the island Korcula is obtained directly from the olive fruit. Exclusively in a traditional way by means of cold first pressing (also called mechanical way). This Marko Polo extra virgin olive oil is made exclusively from selected olive varieties from the western part of the Croatian island Korcula made: Lastovka, Drobnica and Oblica.
This olive oil from Korcula has the highest recognition of a quality product in the European Union. It is registered in the European Union Register of Protected Designations of Origin under “Korcula olive oil† This is the best quality oil. Directly obtained by means of cold pressing. Marko Polo is the best olive oil you can buy and is produced from olives on the Croatian island of Korcula of the varieties Lastovka, Drobnica and Oblica in a perfect quantity so that the olive oil has a specific softness. aroma and taste.
It is a unique olive variety that has been cultivated on the island of Croatia for thousands of years Korcula is being cultivated. This gives the olive oil a pleasantly soft aroma, taste, color and an intense green-gold color. Extra virgin olive oil is made from the first cold pressing of the best olives. The olives are therefore not heated, which is what happens with the cheaper oil such as refined olive oil. As a result, the taste and all vitamins in this extra virgin olive oil are well preserved.
The specific characteristics of Marko Polo extra virgin olive oil are:
- best olive oil with pronounced fruit flavor
- best extra virgin olive oil with mild spiciness
- oil with a slight pleasant bitterness
Most of the oil is obtained from the Lastovo variant. These are rich in polyphenols. These are known to be natural antioxidants that protect the oil from oxidative changes. That means faster aging of the body and the house.
Olive oil is an important part of the Mediterranean diet. It is rich in antioxidants. The main fat it contains are monounsaturated fatty acids, which scientists and experts consider a healthy fat.
The antioxidants in the oil can help protect the body from cellular damage. This damage can lead to a range of health problems and diseases. Extra virgin virgin olive oil often has a slightly bitter taste, but contains more antioxidants than other varieties because it undergoes the least processing. In short extra virgin olive oil is the best olive oil of first pressing that exists.
1.Olive oil from Croatia
1.1 Olive oil from Istria
1.2 Olive cultivation in Kvarner
1.3 Olive oil from Dalmatia
1.3.1. Northern Dalmatia
1.3.2. Central Dalmatia
1.3.3. South Dalmatia
1.3.4. Hinterland of Dalmatia
1.4. Croatian olives
1.4.7. Istrian Bjelica
2. How is olive oil made?
3. Is olive oil healthy?
3.1 Olive oil is rich in healthy monounsaturated fats
3.2 Olive oil contains high amounts of antioxidants
3.3 Olive oil has strong anti-inflammatory properties
3.4 Olive oil can help prevent strokes
3.5 Olive oil protects against heart disease
3.6 Olive oil is not associated with weight gain and obesity
3.7 Olive oil can fight Alzheimer's disease
3.8 Olive oil may reduce the risk of type 2 diabetes
3.9 The antioxidants in olive oil have anti-cancer properties
3.10 Olive Oil May Help Treat Rheumatoid Arthritis
3.11 Olive oil has antibacterial properties
3.12 Depression risk
3.13 Olive oil and the liver
3.14 Olive Oil and Inflammatory Bowel Disease
4. What is the best olive oil and what is the difference between olive oil and extra virgin olive oil?
4.1 The different types of olive oil
4.2 Color and taste of the oil
5. Cooking with olive oil
5.1 Nutritional values and calories
5.2 Tips for use
5.3 Is it safe to cook, bake and fry with olive oil?
6. Make sure you consume the right type
Olive oil from Croatia
The olive growing area of Croatia extends to about 900 km of coastline and more than 1000 islands. Different reliefs, types of soil and different types of climate are represented. In Croatia an olive tree used to be planted when a child was born. It is also called the symbol of victory.
Due to its specificities, the olive growing area is divided into six sub-regions:
Olive oil off Istria
The most common types of olives from Istria are: Buža, Istrian Bjelica, Crnica, Rošinjolo, Carbonaca, Oblica, Leccino, Frantio
Istria is the northernmost region in Croatia where olives are grown and olive oil is made. Today, more than a million olive trees are planted in Istria. It is believed that the beginning of olive cultivation in Istria dates back to the first century of the Olympic Games (776-676 BC). Its long history has also resulted in a greater number of native breeds. The most widely planted variety is Buža. In addition, a larger number of sub-varieties have arisen over the thousands of years, including the Istrian Bjelica.
The production of olive oil in Istria started several thousand years ago. Brijuni, Barbariga and Poreč have been known since ancient times as sites of oil mills and workshops for the production of amphorae in which the olive oil was transported.
Olive growers invest heavily in the presentation and improvement of their own products, and have been included in the Flos Olei catalog of extra virgin olive oil for several years now. Only the best virgin olive oil is mentioned here.
Olive cultivation in Kvarner
The most common olive varieties: Oblica, Plominka, Slivnjača, Rosulja and Drobnica
The Croatian littoral and Kvarner are a specific olive-growing area that includes the narrow coastal strip of the Littoral and the islands of Krk, Cres, Lošinj, Susak, Unije, Rab and Pag. The beginning of olive cultivation in this region dates back to the first millennium BC.
The most common variety of this subregion is Oblica. Most of the trees are on the island of Cres.
Olive oil off Dalmatia
It is estimated that in Dalmatia about 4,5 million olive trees. In other words, there are more olive trees in Dalmatia than natives of all Croatia. On the largest Dalmatian island of Brač there are about 500.000 olive trees. The secret of the success of olives in this area lies in the fact that Dalmatia has an average of 2600 hours of sunshine per year.
The most common type of olive in Dalmatia is certainly the Oblica, whose olive oil is pleasant and slightly sweet. Olive cultivation is divided into several sub-regions.
The most common olive varieties: Oblica, Drobnica, Levantinka, Mastrinka, Karbunčela
The olive plantation area extends from Starigrad to Rogoznica and on the islands of Dugi otok, Ugljan, Pašman, Silba, Molat, Ist, Murter and the Kornati area. Today, more than a million olive trees have been planted.
The island of Ugljan is famous for its ancient olive cultivation and processing. The quality of the island's olive oil has been known since ancient times. Even today there are about 300.000 olive trees on the island.
On the island of Pag, with 80.000 olive trees, you can also find a very old olive tree. It is an olive tree that is 2000 years old! If you don't believe it, feel free to go to Lun's olive grove. Measure the circumference of the trunk, divide it by two to calculate the radius, and convert that number to millimeters. Each millimeter represents a year.
The most common olive varieties: Oblica, Drobnica, Levantinka, Lastovka, Sitnica
centralDalmatia is the main olive growing area with 40% of the total olive area in Croatia. This amounts to about 2 million trees with different olives. The island of Brač with a million olive trees is specific. The region extends from Rogoznica to the town of Ploče and includes the islands of Drvenik, Čiovo, Brač, Hvar and Solta. Oblica is the main variety, followed by Drobnica, Levantika Lastovka and Sitnica.
The most common varieties: Oblica, Lastovka, Drobnica
The area includes the coastal part from Ploče to Cape Prevlaka and the islands of Lastovo, Mljet, Korcula, Koločep, Šipan and the peninsula Peljesac. According to research, olives were grown on these islands thousands of years before Christ. The region has about a million olive trees, most of them are planted on the island Korcula with about a 500.000 olive trees.
Dubrovnik and its surroundings are also known for its olive oil. Many of the olive oils that come from here have received the highest accolades in worldwide competitions. Although it is a small island, Šipan is home to many peculiarities related to the olive. The island is also in the Guinness Book of Records as the island with the most olive trees in relation to its surface area and population.
Olive oil from Korcula has also received the highest recognition of a quality product in the European Union. It is entered in the European Union Register of Protected Designations of Origin under the name “Korcula olive oil† This is the best quality olive oil. 'Korčulansko maslinovo ulje' is one of the best virgin olive oils, obtained directly from the fruit of the olive tree and exclusively by mechanical methods.
When placed on the market, “Korčulansko maslinovo ulje” must have the following physicochemical and organoleptic properties:
- content of free fatty acids ≤ 0,6%;
- peroxide value ≤ 6 mmol O2/kg;
- K232 2,50
- K270 0,22
- color ranging from golden yellow to green;
- pronounced aroma of green fruits and olive leaves (median for 'fruity' ≥ 2,5);
- pronounced and homogeneous medium to intense bitter and pungent taste with a long aftertaste (median for bitterness and pungency ≥ 3)
The basic raw materials for the production of Korčulansko maslinovo ulje are olives of the native cultivars Lastovka and Drobnica, and must make up at least 80% of the product individually or in combination. Other olive cultivars from the island Korcula, must not exceed 20% of all olives processed for the production of Korčulansko maslinovo ulje and must not significantly affect the quality of the final product.
All stages of the production of Korčulansko maslinovo ulje (cultivation, harvesting and processing of the olives) must take place in the island Korcula.
Oblica is the main variety, followed by Lastovka, Drobnica, Bjelica, Sitnica and Murgulja.
Hinterland of Dalmatia
The most common varieties: Oblica, Istrian Bjelica, Levantinka and Drobnica
The interior, sometimes also called the hinterland, of Dalmatia extends between the mountain ranges of Velebit, Dinara in the north and the mountain ranges of Kozjak, Mosor and Biokovo in the south. Cultivation of olives is possible only in some microlocations. This is mainly due to the low winter temperatures.
There are a significant number of native olive species in Croatia. In terms of olive varieties, there are 31 native olive varieties and 44 introduced varieties in Croatia. An overview of the most famous Croatian olive varieties.
The most widely represented Croatian variety represented on the entire coast, which makes up about 60% of the total range of olives.
The olive tree is moderately lush, rounded canopy, the branches grow at an oblique angle. It gives a fruit of exceptionally high quality, large, so also suitable for preserving the olives. The olive oil of this variety is tender and soft, slightly sweet. It is ideally suited for fish specialties.
The trunk of this olive tree is moderately developed, dark gray in color with abundant bark and easily peeling scors. The blade is elliptical in shape. The olive tree acquires a large number of leaves with an extremely gray-olive color as it grows. In times of drought, it spirals the leaves to reduce water loss through transpiration. The average length of a floral fringe is about 3,5 cm, with 10 to 35 flowers.
The fruit of Oblica is round in shape with an average weight of about 6 grams. The weight of the fruit varies depending on growing conditions and growing area. The weight can therefore vary between 3 and 14 grams. The yield of the olive oil in the fruit of the mold ranges from 18-21%, although this is also very dependent on the agronomic conditions of the year, the growing conditions and a number of other factors.
Oblica is a variety with a dual purpose, namely it can be made into olive oil, and at the same time, due to the size of the fruit, it can be used for preserving the olives.
This variety is partially self-fertile and amenable to alternative fertility. Good pollinators for this variety are Picholine, Ascolana Tenera, Drobnica, Lastovka and Levantinka. In addition to good resistance to low winter temperatures, Oblica has good resistance to olive canker and drought, while being moderately resistant to the attack of the olive fly and the olive moth.
The name of 'Oblica' is derived from the Croatian word Oblik. Loosely translated it means 'the form'.
Olive of the island Korcula. It is also used on the islands around Korcula cultivated. The olive tree is moderately lush, round in shape, pyramidal crown and upright branch growth. It gives a medium-sized fruit, elliptically elongated. It is a type of olive that is extremely suitable for making olive oil. The olive oil is pleasantly slightly bitter but of very high quality.
The name of 'Lastovka' is derived from the Croatian word Lasta. Loosely translated it means 'the swallow'.
An olive variety from mainly old olive groves developing a very luxuriant olive tree, upright growth and a high trunk. The olive fruit is small and round. Gives slightly spicy olive oil.
Drobnica is a self-fertile variety, it has a lot of viable pollen and can be used as a good pollinator for some other olive varieties, it is resistant to olive canker and olive fly attack, as well as drought. This variety is a regular 'partner' of the Oblica variety.
The olive tree develops short, narrow and pointed leaves at the top. The leaves are very firm and are dark green on top while the back is light greenish. Drobnica blooms from March to May, and flowering begins in late May and early June.
The fruit is small, with an average weight of about 2,5 g, is green before ripening and gradually turns purple and finally black. The fruit has a thin skin that is difficult to separate from the pulp. The oil content in the fruit is about 23%, depending on the growing area and a number of other factors. It is one of the best virgin olive oils of very good quality, with a well-defined spicy taste and a fine bitterness.
Lush growth and small fruits make harvesting these olives difficult, especially when it comes to manual harvesting. In addition, they are moderately resistant to strong wind gusts.
It is included in the variety list of Croatia and is on the list of world olive varieties administered by the International Olive Oil Council (COI) in Madrid.
A free translation of the word 'Drobnica' is 'Little ruminant'.
The olive variety is most represented on the island of Solta. It has a lush olive tree, the rounded crown bark is smooth. That is why they call her the “beauty” of the olive grove. The olive fruit is medium in size, elliptically elongated and slightly curled upwards. Gives the oil a pleasant sweeter taste.
The variety is most widespread in the area of Cres, Krk and Istria† The tree is lushly thin with long hanging branches. The olive fruit is large and elliptical in shape. It is used to make the best virgin olive oil.
The most common domestic olive variety in Istria† The olive tree is large, lush, has a dense canopy and is upright. The olive fruit is medium sized and ovoid. Gives the best virgin olive oil a pronounced sweetness.
It is most widely distributed in olive species Istria and Kvarner. The olive tree is moderately lush, the canopy is dense and the branches are erect, long and sturdy. The olive fruits are oval and medium in size. It is characterized by regular and abundant fertility. Produces the best cold-pressed olive oil with moderate bitterness and spiciness.
The most famous table variety in Croatia. The tree is medium sized lush with drooping branches and an umbrella-shaped canopy. The olive fruit is very large and elongated. This variety is mainly used to make ordinary olive oil such as refined olive oil.
How is the best virgin olive oil made?
Olive oil comes from olives, the fruit of the olive tree. Olives are a traditional crop in the Mediterranean region. People make olive oil by cooking whole olives cold to squeeze. This is also known as the first pressing.
People use this type of oil in cooking, cosmetics, medicine, soap and as fuel for traditional lamps. Olive oil originally came from the Mediterranean, but today it is popular all over the world.
In the diet, people store olives in olive oil or salted water. She eten them whole or chopped and added to pizzaand other dishes. Many use the oil as a dipping sauce for bread, for drizzling pasta, in cooking or as a salad dressing. Some people consume it by the spoonful for medicinal purposes.
Is the best olive oil healthy?
Extra virgin olive oil contains a high percentage of monounsaturated fats. It is the best olive oil on the market because it is made from the finest virgin olives. These fats are known to have a beneficial effect on the cholesterol level in the blood. In addition, olive oil contains a lot of vitamin E, which is an important antioxidant. Antioxidants protect your body from cell and tissue damage.
Marco Polo extra virgin olive oil is of exceptional quality and has an enormous positive effect on health. Heft has the most beneficial effect on blood and heart diseases, especially the regulation of blood cholesterol, digestion, liver, bone mineralization and many others. Marko Polo Extra Virgin Olive Oil is a rich source of vitamin E, which contributes to the fight against aging and promotes a longer life.
Olive oil Marco Polo has been awarded the designation 'Croatian Island Product' and is olive oil of protected 'Croatian origin'.
Many studies have looked at the health benefits of olive oil. Extra virgin olive oil, the best quality oil out there, is rich in antioxidants, which help prevent cellular damage caused by molecules called free radicals.
Free radicals are substances that the body produces during metabolism and other processes. Antioxidants neutralize free radicals.
If too many free radicals are formed, they can cause oxidative stress. This can lead to cell damage and it may play a role in the development of certain diseases, including certain types of cancer.
Olive oil is rich in healthy monounsaturated fats (omega 3 fatty acids)
Olive oil is a natural oil extracted from olives, the fruit of the olive tree. About 14% of the oil is saturated fat, while 11% is polyunsaturated, such as omega 6 and omega 3 fatty acids. Olive oil is rich in omega 3 fatty acids and that is a very good substitute for butter.
Olive oil is the main source of fat in the Mediterranean diet. People who consume this diet seem to have a longer life expectancy. In addition, they have a lower chance of dying from cardiovascular disease compared to people who follow a different diet. Some experts call it "the standard in preventive medicine."
But the predominant fatty acid in olive oil is a monounsaturated fat. This is also called oleic acid. These oleic acids make up 73% of the total oil content. Studies on this amazing oil have shown that oleic acid reduces inflammation in your body. It may even have beneficial effects on your genes linked to cancer.
Monounsaturated fats are also fairly resistant to high temperatures. This makes it a healthy choice for cooking.
The best olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects on your body and is a healthy choice for cooking. This is the best olive oil you can buy.
Olive oil contains high amounts of antioxidants
Extra virgin olive oil is nutritious. Aside from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But the oil is also packed with powerful antioxidants. These antioxidants are biologically active and may reduce the risk of chronic disease.
A 2018 study compared the number of cardiovascular events in people who followed a Mediterranean diet, either with olive oil or nuts, or a low-fat diet.
People who consumed the Mediterranean diet, whether it included olive oil or nuts, had a lower incidence of cardiovascular disease than those on a low-fat diet.
According to the authors of a 2018 review, the Food and Drug Administration (FDA) and the European Food Safety Authority recommend consuming about 20 grams (g) or two tablespoons (tablespoons) of best olive oil each day to reduce the risk of cardiovascular disease. disease and inflammation.
Results from a 2017 study suggested that the polyphenols in the best olive oil may protect against cardiovascular disease, atherosclerosis, stroke, brain disorders and cancer. Polyphenols are a type of antioxidant.
They also fight inflammation in your body and help protect your blood cholesterol from oxidation/aging. These are two major benefits that can lower the risk of heart disease.
Extra virgin olive oil is packed with antioxidants, some of which have powerful biological effects.
Olive oil has strong anti-inflammatory properties
Chronic inflammation is considered a major cause of diseases such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer's, arthritis and even obesity.
Extra virgin olive oil can reduce inflammation. This is one of the main health benefits of extra virgin olive oil.
The main anti-inflammatory effects are mediated by the antioxidants. Chief among these is oleocanthal, which has been shown to act similarly to ibuprofen, an anti-inflammatory drug.
Some scientists estimate that the oleocanthal in 3 to 4 tablespoons (50 ml) of extra virgin olive oil has a similar effect to 10% of the adult dose of ibuprofen.
Research also indicates that oleic acid, the main fatty acid in the oil, can lower levels of key inflammatory markers such as C-reactive protein (CRP). A study also found that olive oil antioxidants can inhibit some genes and proteins that cause inflammation.
Olive oil contains nutrients that fight inflammation. These include oleic acid and the antioxidant oleocanthal.
Olive oil can help prevent strokes
A stroke is caused by a disruption of blood flow to your brain, either due to a blood clot or bleeding. In many developed countries, stroke is the second most common cause of death, right after heart disease.
The relationship between this type of oil and stroke risk has been extensively studied. A large review of studies of 841.000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
In another study of 140.000 participants, those who consumed olive oil had a much lower risk of stroke than those who didn't.
Several large studies show that people who consume olive oil have a much lower risk of stroke, the second leading cause of death in developed countries.
Olive oil protects against heart disease
Cardiovascular diseases are the most common cause of death in the world. Observational studies conducted several decades ago showed that heart disease is less common in Mediterranean countries.
This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce the risk of cardiovascular disease. Extra virgin olive oil is one of the key ingredients in this diet and protects against heart disease in several ways.
It reduces inflammation, protects 'bad' LDL cholesterol from oxidation, improves blood vessels and can help prevent excessive blood clotting.
Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. In one study, this type of oil reduced the need for blood pressure medication by 48%.
Dozens—if not hundreds—of studies indicate that extra virgin olive oil has powerful benefits for your heart. If you have heart disease, a family history of heart disease, or any other significant risk factor, it's recommended that you include a little more extra virgin olive oil in your diet.
Extra virgin olive oil has numerous heart health benefits. It lowers blood pressure, protects 'bad' LDL cholesterol particles from oxidation and improves the function of blood vessels.
Olive oil is not associated with weight gain and obesity
The eten of excessive amounts of fat causes weight gain. However, numerous studies have linked the Mediterranean diet, rich in olive oil, with beneficial effects on body weight.
In a 30-month study of more than 7.000 Hispanic college students, consuming a lot of this type of oil was not linked to weight gain. In addition, a three-year study of 187 participants found that a diet rich in olive oil was associated with increased levels of antioxidants in the blood and weight loss.
Consuming this particular oil does not seem to increase the chances of weight gain. A moderate intake can even aid weight loss.
Olive oil can disease fight Alzheimer's
De disease Alzheimer's disease is the most common neurodegenerative disease in the world. One of the main features is an accumulation of so-called beta-amyloid plaques in the brain cells.
A study in mice showed that a compound in the oil can help remove these plaques. In addition, a study in humans indicated that a Mediterranean diet rich in olive oil benefited brain function.
In 2016, some scientists suggested that including virgin olive oil in the diet could reduce the disease Alzheimer's can help prevent . This may be due to its protective influence on the blood vessels in the brain.
Authors of a mouse study published in 2019 suggested that consuming oleocanthal-rich extra virgin olive oil may slow the progression of disease could slow or stop Alzheimer's disease. Oleocanthal is a phenolic compound found in extra virgin olive oil.
Olive oil may reduce the risk of type 2 diabetes
Olive oil appears to be highly protective against type 2 diabetes. Several studies have linked the oil to beneficial effects on blood sugar and insulin sensitivity.
A clinical study in 418 healthy people recently confirmed the protective effects of the oil. In this study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by more than 40%.
Metabolic syndrome is a condition characterized by a group of risk factors that increase disease risk, including obesity, high blood pressure, and high blood sugar levels.
Authors of a 2019 meta-analysis concluded that the oil in a Mediterranean diet may improve features of the metabolic syndrome, such as inflammation, blood sugar, triglycerides (fats in the blood), and low-density lipoprotein (LDL), or "bad" cholesterol. . In contrast, it appears to increase levels of high-density lipoprotein (HDL) or "good" cholesterol.
Both observational and clinical studies suggest that the oil, when combined with a Mediterranean diet, may reduce the risk of type 2 diabetes.
The antioxidants in olive oil have anti-cancer properties
Cancer is one of the most common causes of death in the world. People in Mediterranean countries have a lower risk of certain cancers, and many researchers believe olive oil may be the cause.
The antioxidants in olive oil can reduce oxidative damage from free radicals, which are believed to be a major cause of cancer. Many test-tube studies show that compounds in the oil can fight some cancer cells.
Some studies have suggested that compounds in the oil may help reduce breast cancer risk, but not all findings confirm this.
According to research published in 2019, olive oil contains substances that may help prevent colon cancer. Laboratory tests have shown that antioxidants in olive oil can help protect the body against inflammation, oxidative damage and epigenetic changes.
More research is still needed to determine which types of cancer the oil can help with. Preliminary evidence suggests the oil may reduce cancer risk, but further studies are needed.
Olive Oil May Help Treat Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. While the exact cause isn't well understood, it involves your immune system mistakenly attacking normal cells.
Olive oil supplements appear to improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis. Olive oil seems particularly beneficial when combined with fish oil, a source of anti-inflammatory omega 3 fatty acids.
In one study, olive and fish oils significantly improved handgrip strength, joint pain, and morning stiffness in people with rheumatoid arthritis.
Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased in combination with fish oil.
Olive oil has antibacterial properties
Olive oil contains many nutrients that can inhibit or kill harmful bacteria. One is Helicobacter pylori, a bacteria that lives in your stomach and can cause stomach ulcers and stomach cancer.
Test-tube studies have shown that extra virgin olive oil fights against eight strains of this bacteria, three of which are resistant to antibiotics.
A human study suggested that 30 grams of virgin olive oil taken daily can eliminate Helicobacter pylori infection in 10-40% of people in just two weeks.
Extra virgin olive oil has antibacterial properties and has been shown to be particularly effective against Helicobacter pylori, a type of bacteria that can cause stomach ulcers and stomach cancer.
In 2013, a study in rodents suggested that ingredients in extra virgin olive oil may help protect the nervous system and may be useful for treating depression and anxiety.
Two years earlier, scientists had found evidence that people who ate trans fats, an unhealthy fat found in fast food and ready-to-eat baked goods, were more likely to suffer from depression than those who ate unsaturated fats, such as olive oil.
Olive oil and the liver
A 2018 review of lab studies found that molecules in extra virgin olive oil may help prevent or repair liver damage.
The oil's MUFAs, which are primarily oleic acid, and its phenolic compounds appear to help prevent inflammation, oxidative stress, insulin resistance, and other changes that can lead to liver damage.
Olive Oil and Inflammatory Bowel Disease
Inflammatory bowel disease (IBD) causes inflammation of the digestive tract. Ulcerative colitis and the disease of Crohn's are types of IBD.
A 2019 review found that phenols in the oil can help boost gut immunity and gut health by altering the microbes in the gut. This can be helpful for people with colitis and other types of IBD. The authors noted that more studies in humans are needed to confirm these results.
What is the best olive oil and what is the difference between regular olive oil and extra virgin olive oil?
Ordinary olive oil is obtained differently and forms a mixture of refined olive oil. This means that the olives are heated and cooled. This removes impurities, but also loses some of the flavor. That is why the oil is a bit more neutral than, for example, the best virgin olive oil.
When buying olive oil, it is best to buy virgin olive oil and not regular olive oil, as it undergoes less processing and is more likely to retain its antioxidant content. The best virgin olive oil has a high smoke point of 191°C, so it's safe to use for most cooking methods.
The different types of olive oil
- Extra virgin olive oil (EVOO) or virgin olive oil: this oil has excellent taste and smell and a free fatty acid content of 0,8 g or less per 100 g (0,8%). This is the best of the best, better olive oil is not available. This is also the healthiest olive oil where the most vitamins are present. Oil from the first cold pressing (without heating) with mechanical presses. This results in the highest quality oil, because no chemical process is involved.
- Virgin olive oil: this has a reasonably good taste and smell and a free fatty acid content of 2 g or less per 100 g (less than 2%).
- Virgin olive oil which is not suitable for human consumption without further processing: this is a virgin oil with a bad taste and smell. It is not intended for use in food.
- Olive oil: this is an oil blend of both virgin and refined olive oil. It is often known as regular olive oil.
- Refined olive oil: this is an oil made from refined olive oil with some processing restrictions.
- Olio d'Oliva: simplest oil there is and is obtained after heating the pulp that remains after cold pressing. Has a high acidity and is only suitable for baking and frying, because all healthy substances and aroma's have disappeared from here. It is actually not worthy of the name 'olive oil'. But you should not confuse this with the Italian naming, because in Italy Ordinary olive oil is also referred to as Olio d'Oliva.
In some countries, manufacturers process 'light' or 'extra light' olive oil with heat and chemicals to remove impurities. The color and taste are lighter compared to virgin olive oil. Producers are allowed to mix light olive oil with other oils.
Color and taste of the oil
The color of the oil varies, depending on the species and the country of origin, from yellow to green. The scent can be powerful, but also subtle. The taste can vary from quite neutral, as with normal olive oil, to fruity and even markedly spicy. This is especially the case with extra virgin olive oil or virgin olive oil. As with wine, the soil and the environment where the olives grow is of great importance. It has a very important influence on the taste, the color, the smell and the aroma of the oil.
Cooking with olive oil
You can easily consume the healthy and best olive oil 'loose'. Dip bread in the best virgin olive oil in a bowl with salt and pepper. That's all you need. Use extra virgin olive oil as a seasoning in soup, salad, sauce and pasta. After cooking, let your steak rest in the best virgin olive oil. This gives it extra flavor! And of course you use the best virgin olive oil in dressings.
If you're cooking over high heat, you'll want to use oils that are stable and won't oxidize or go rancid quickly. When oils undergo oxidation, they react with oxygen to form free radicals and harmful substances that you absolutely do not want to consume.
The most important factor in determining an oil's resistance to oxidation and rancidity, at both high and low temperatures, is the relative degree of saturation of the fatty acids in it. Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond, and polyunsaturated fats have two or more.
It is these double bonds that are chemically reactive and sensitive to heat. Saturated fats and monounsaturated fats can withstand heat quite well, but oils high in polyunsaturated fats should be avoided during cooking.
Olive oil is known for its healthy effects on the heart and is believed to be a major reason for the health benefits of the Mediterranean diet. Studies show that oil can improve health. Extra virgin olive oil can increase HDL cholesterol (the good) and decrease the amount of oxidized LDL cholesterol in your bloodstream.
Studies show that despite the fact that it has fatty acids with double bonds, you can still use it for cooking as it can withstand the heat quite well. Make sure to choose the best quality virgin olive oil. It has many more nutrients and antioxidants than the refined refined type of olive oil. Plus it tastes much better.
Store your oil in a cool, dry, and dark place to prevent it from going rancid.
Nutritional values and calories
One tablespoon or 13,5 grams (g) of olive oil contains:
- 119 calories
- 13,5 g fat, of which 1,86 g saturated
- Polyunsaturated: 11%
- 1,9 milligrams (mg) of vitamin E
- 8,13 micrograms (mcg) of vitamin K
- Polyunsaturated: 11%
Fatty acids present in the best virgin olive oil per 100 grams:
- Saturated fat: 13,8%
- Monounsaturated: 75%
- Polyunsaturated: 11%
- Omega 6 fatty acids: 9,7%
- Omega 3 fatty acids: 0,76%
- Vitamin E: 72% of the RDI
- Vitamin K: 75% of the RDI
Extra virgin olive oil also contains trace amounts of calcium and potassium, as well as polyphenols, tocopherols, phytosterols, squalene and terpenic acids, and other antioxidants.
Tips for use
Tips for using include:
- sprinkle it on a salad or add it to a salad dressing
- Drizzle the oil on a freshly baked bread
- use in bread making
- use it instead of other fats when baking or sautéing
Extra virgin olive oil is good to use with these recipes and dishes:
- Crispy flat bread with rosemary and olive oil
- Spaghetti with olive oil, chili and garlic
- The potatoes from the oven
Is it safe to heat, cook, bake and fry with olive oil
Many people have heard that heating olive oil changes its chemical composition and makes it toxic. But what is true of this? And is it safe to heat olive oil?
It's a common misconception that heating olive oil is bad. Recent research conducted at the US T. Colin Campbell Center for Nutrition Studies at Cornell University has shown that the best virgin olive oil has a relatively high smoke point of 191°C and is safe to use for most cooking methods, including deep-frying.
However, if people fry in olive oil for a long time, it can lead to the breakdown of the fats and the production of toxic substances, including acrolein. Acrolein is a highly reactive, toxic substance that can cause cellular damage when ingested by humans. So, as long as you use olive oil for sautéing or frying and not for lengthy frying methods, it is perfectly healthy.
Some studies have shown that pan-fried products such as tomatoes, onions and garlic in olive oil improve the bioavailability of protective plant compounds, such as carotenoids and polyphenol antioxidants. That's why cooking with olive oil can improve the nutritional value of you gerecht improve.
Best olive oil to buy
Consuming the right kind of olive oil is extremely important. Best virgin olive oil contains some of the antioxidants and bioactive compounds found in olives. For this reason, it is considered healthier than the more refined variety of olive oil.
Still, there is a lot of fraud in the olive oil market, as many oils labeled “extra virgin” have been diluted with other refined olive oils. Often the label is also vaguely defined so that it seems as if it is the best olive oil. If you want to buy olive oil of the highest quality, always check the label to see if it states where the olive oil is made.
So check the labels carefully to make sure you're buying the best virgin olive oil. It is always a good idea to read the ingredient lists and check for quality certification.
Also check if a logo of Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI) on the label in combination with the address where the olive oil was made. Then you can buy this olive oil without any worries.
Whether an olive oil can be called extra virgin (first pressing) depends on two things: a laboratory test in which a number of chemical parameters (including the acidity) is measured and a taste test.
A survey conducted by an Italian consumer organization found that nine out of twenty bottles from the lowest, and thus largest segment, had the term 'extra virgin' incorrectly displayed in supermarkets.
In 2016, the KASSA consumer program examined different types of olive oil. Olive oil expert Manfred Meeuwig: “Flumbling with olive oil takes place at the bottom of the market. There the mass is sold and there a small trick has major financial consequences. Liters of extra virgin olive oil for €5 or €6, that's not right, that's not possible."
In short, buying olive oil for very little money is actually not possible. Then you certainly do not have the best virgin olive oil, but rather regular olive oil such as refined olive oil.
Buy the best virgin olive oil
If you want to buy olive oil, choose the best virgin olive oil. Refined olive oil contains less healthy and nutritious substances. You can buy the best olive oil from Croatia from us. It ranks among the best olive oil in the world. Croatia, and specifically Koručula, has been producing the best virgin olive oil for thousands of years. Buying olive oil from Croatia is therefore certainly a good investment in your health.
At the end of the day, the best quality olive oil is incredibly healthy. Because of its powerful antioxidants, it benefits your heart, brain, joints and more.
In addition, it is a healthy and nutritious fat that your body needs, so it is best to use extra virgin olive oil if you want to lose weight but still want to get the healthy and necessary nutrients. In fact, extra virgin olive oil is arguably the healthiest fat in the world.