By Otto Rodriguez
MiamiDadeHealth.com
Olive oil is known to be a wonder food and one of the most important ingredients in the sacrosanct Mediterranean diet.
The secret of olive oil is that it’s rich in antioxidants, which reduce inflammation and protect the human cells against oxidization. It’s also been shown to help lower cholesterol and reduce the risk of chronic diseases and even cancer.
But did you know that not all olive oils are created equal? By a rule of thumb, if you really would like to benefit the most from it, buy the cold-pressed or cold-extracted type. And why cold-pressed? Most of the time, producers add heat to maximize the extraction of oil from each olive, but that diminishes the potency of the polyphenols, which is the “magic” compound in this amazing product.
The other enemy of olive oil is time. In general, the fresher the olive oil, the higher the polyphenol content. Various studies have shown that extra virgin olive oils with higher polyphenol content are associated with greater health benefits.
These are some recommendations when you embark in trying to buy the best possible olive oil in the market:
1-) Avoid the bottles on the top shelf, as they may be older or damaged by the light and heat above. Ideally, the best oil is bottled in a dark container, as it protects the oil from oxygen and light.
2-) Look for a harvest date and buy within 12 months of the production date to be sure that no oxidization has taken place.
3-) It could be reassuring seeing the label “USDA Organic”, but that does not necessarily mean the olive oil you are buying is high-quality.
4-) The same happens when you see on the label “product of Italy” or “product of Spain”. According to several studies, there is no proof that olive oil from any specific country is healthier.
One final thought about cooking with olive oil: do it at low temperatures because polyphenols and vitamin E are destroyed at high heats.
