The Best Way to Choose Your Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is more than just a kitchen staple—it’s a superfood packed with health benefits. Rich in monounsaturated fats and antioxidants, EVOO has been linked to reducing inflammation, lowering the risk of heart disease, and even supporting brain health. A 2022 study in Nutrients revealed that regular consumption of EVOO can significantly decrease oxidative stress, a key factor in aging and chronic diseases. But not all olive oils are created equal. Here’s how to choose the best one to maximise both flavour and health benefits.

1. Check the Harvest Date

Freshness is key to quality. Look for a harvest date on the bottle and aim for oils harvested within the last 12 months. Older oils lose their antioxidant potency and fresh taste over time. If the label only has a “best before” date, the oil might already be past its prime.

2. Look for Proper Packaging

High-quality EVOO comes in dark glass bottles or tins, which shield the oil from light and heat that can degrade its nutrients. Studies published in Food Packaging and Shelf Life suggest that proper packaging can preserve the oil’s polyphenols—antioxidants that fight inflammation.

3. Choose Certified Oils

Seek out labels like “PDO” (Protected Designation of Origin) or “PGI” (Protected Geographical Indication). These certifications guarantee the oil meets strict production standards, ensuring purity and quality.

4. Taste Matters

Good EVOO tastes fresh and vibrant, with fruity, grassy, or peppery notes. Bitterness and a slight pungency (a peppery sensation in the throat) are signs of high polyphenol content, which is responsible for many of the oil’s health benefits.

5. Avoid Misleading Terms

Labels like “pure” or “light” may sound appealing, but they indicate refined oils that lack the nutrients and rich flavor of true EVOO. Stick to oils labeled “extra virgin,” which means they were extracted without heat or chemicals.

6. Origin and Single Source

Single-origin oils from reputable regions—such as Italy, Greece, or Spain—often have distinctive flavors and higher quality. Blended oils may lack consistency and traceability.

A 2023 study in Antioxidants also highlights EVOO’s role in supporting heart health due to its high content of oleic acid and polyphenols. Choosing the right oil doesn’t just elevate your meals—it actively contributes to a healthier lifestyle.

Elevate your cooking and enjoy the benefits of this liquid gold by selecting an extra virgin olive oil that checks all the boxes for quality, flavour, and health.