The Mediterranean diet is widely recognized as one of the healthiest in the world, with extra virgin olive oil from Spain as one of its core ingredients. Research confirms its health benefits in aspects such as reducing blood cholesterol levels or protecting cells from oxidative damage.
Additionally, the Spanish Heart Foundation shows that extra virgin olive oil provides essential fatty acids and antioxidants, components that help reduce cardiovascular diseases and improve overall well-being.
We can trace the importance of this essential ingredient back to ancient times when the olive oil story began with Mediterranean civilizations. From its discovery and use in classical antiquity to the modern recognition of its health benefits.
1- Supports Cardiovascular Health
The United States Food and Drug Administration (FDA) has determined that there is credible evidence supporting that the consumption of oleic acid in edible oils, such as extra virgin olive oil from Spain, may reduce the risk of coronary heart disease.
2- Rich in Antioxidants and Essential Vitamins
Extra virgin olive oil contains a high level of antioxidants, such as vitamin E, polyphenols, and flavonoids, which protect the body’s cells from damage caused by free radicals. These antioxidants help delay cellular aging and prevent various chronic diseases.
3- Enhances Food Flavor
Extra virgin Olive oil from Spain is a great flavor enhancer, making it the perfect ingredient for salads, marinades, dressings, and more. Each type of olive oil, from extra virgin to refined, has unique nuances that suit different dishes. Each variety of extra virgin olive oil, such as Picual, Arbequina, and Hojiblanca, has unique aromatic and flavor characteristics, offering a special touch and distinct personality to salad dressings and cold dishes. The mildness of the Arbequina variety, for instance, is ideal for light cooking, as it enhances the flavor of ingredients without overpowering them. The versatility of the different EVOO varieties allows for the creation of delicious and diverse recipes, making olive oil a fundamental tool in creative cooking.
4- Ideal for High-Temperature Cooking
Unlike other vegetable oils, extra virgin olive oil is resistant without losing its properties, at a temperature of up to 356ºF, making it an excellent choice for frying and sautéing foods. Its high smoke point —the temperature at which fats begin to break down and some of their properties start to be lost— allows olive oil to retain its integrity when used in high-heat cooking, such as frying. This means that cooking with extra virgin olive oil not only preserves food nutrients better but also maintains its flavor and quality.
5- A Versatile Ingredient in Cooking
Extra virgin Olive oil from Spain is one of the most versatile ingredients in the kitchen, suitable for both cold and hot recipes. Its use is not limited to salads; it’s also ideal for roasting, sauces, desserts, and even baking bread. Extra virgin olive oil, in particular, can replace other types of fats in cooking, offering a healthier alternative without sacrificing flavor or texture. From marinades for meat to dressings for vegetables, extra virgin olive oil can be used in various ways, adapting to different types of cuisine and cooking techniques.
Extra Virgin Olive oil is not only a healthy choice but also an ingredient that transforms even the simplest recipes into flavorful, nutritious dishes. Including this «liquid gold» in the kitchen is a great way to care for both health and meal quality, elevating every dish with its benefits and Mediterranean character.
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