Many people may have started to feel, once they passed their 50s, that they should reconsider their eating habits. As I live on the Costa Blanca, I have come to realize that the key to maintaining health is the presence of extra virgin olive oil.
Why olive oil?
In countries along the Mediterranean coast, a food culture that incorporates olive oil into daily life is deeply rooted. It is used in various ways, such as dipping bread, drizzling over salads, or using it for cooking. High-quality olive oil is said to be rich in components that support a healthy daily life, such as oleic acid and polyphenols. This is one of the reasons why the Mediterranean diet is attracting global attention.
It is also said that drinking one tablespoon of extra virgin olive oil a day is good for your health. However, when choosing one, you should opt for a high-quality product rather than a mass-produced one. Here, I will introduce some tips for identifying high-quality olive oil.
What does ‘extra virgin’ mean?
Extra virgin olive oil is an oil that is essentially like ‘fruit juice,’ made simply by pressing olives. It has not undergone any chemical processing or refining. Only oil with an acidity of 0.8% or less that has been certified by experts to be free of defects in a flavor test can bear this name.
If the label says ‘cold-pressed,’ it means it was extracted at a low temperature of 27°C or lower. Raising the temperature allows for a higher yield, but in doing so, delicate aromas and essential components are lost. Taking the time and effort to extract at a low temperature is proof of quality.
How to choose it locally
In Spain, there are many producers who continue to make olive oil using traditional methods. When you actually visit the production areas and compare the tastes, you will be surprised by its depth. When looking at labels, I check the following points:
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Whether it is labeled ‘extra virgin’
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Whether it is ‘cold-pressed’
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Harvest time (the newer it is, the richer the aroma)
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Variety and origin
Bitterness and pungency are signs of ‘good oil’