Olive Oil for Health: Is it really worth the price-tag??

Now that we know about the Pros & Cons of all the fats we use in everyday cooking, we know how to spot the healthier oils. But, which one of the healthy oils is right for you?   Which one should you buy, & why? To help you select your pick, we'll provide the details of healthy oils, one by one.

Today, let's talk about the King of all oils !!! Yes, you got it right..!!! It is Extra Virgin Olive Oil..

Extra Virgin Olive Oil

Without doubt, Extra Virgin Olive Oil holds the top spot in the list of healthy Fats & Oils. In most of Europe and Mediterranean region, Extra Virgin Olive Oil is used in almost all the recipes, along with other varieties of olive oils & blended olive oil. 

Olive oil is well known for its heart healthy effects and is believed to be a key reason for the health benefits of the Mediterranean diet.

Some studies show that olive oil can improve biomarkers of health. It raises HDL (the good) cholesterol levels and lowers oxidized LDL cholesterol in your bloodstream.

Composition of Olive Oil (Fatty acids %):

• Saturated: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.

Extra Virgin Olive Oil has a very high smoking point, and is highly stable against oxidation, despite being exposed to high cooking temperatures (100 -180 °C). . Therefore, it is perfect for everyday cooking. It is not used for deep frying, not because it is not good, but because it is a very expensive commodity. Heating it may cause it lose some of its flavors,

Extra-virgin olive oil comes from the first pressing of the olives. It contains no more than 8% acidity (oleic acid), and is said to have a superior taste. Extra-virgin olive oil has higher levels of Vitamin E, Vitamin A, chlorophyll, anti-oxidants and magnesium. 

Olive oil is very versatile ingredient, and can be used in many ways. It can be used for shallow frying, roasting, stir fries, and baking. The oil has a distinctive aroma & is very flavorful. Because it is very light and flavorful, it is widely used as a dressing on Salads & cold preparations, and also as a dip with whole grain breads etc.

Refined oils are often blended with other oils and inferior quality Olive oils. 

Being an expensive commodity, the olive oil is a profitable product for counterfeiters and cheats. There are a lot of Olive Oil products in the market, being peddled as Extra Virgin Olive Oil, but they may not be what they claim to be. At times, they are inferior quality Olive Oil, or even worse, they can be some other oil flavored & colored artificially to be sneaked through as Extra Virgin Olive Oil. 

So, to avoid being swindled by the cheats,  you should buy it from reputed sellers, and should stick to known brands. Ensure that the bottle has the manufacturer's original seal, date of packaging, and manufacturers' name & address. In case of any doubt, do not hesitate to check with the store manager or manufacturer. 

Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.