Why Not All Olive Oils Are Created Equal And How to Choose the Best
Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean diet, celebrated for its rich flavour and health benefits. However, not all olive oils are the same. Understanding the differences in quality, freshness, and authenticity is essential especially for women navigating perimenopause, menopause, and beyond, as the right olive oil can offer unique benefits for hormone balance and overall health.
The Truth About Olive Oil Quality
Olive oil is often marketed as a "healthy fat," but what many people don’t realise is that the quality can vary dramatically. Factors like freshness, production methods, and purity directly influence the nutritional value and taste of the oil. Here’s why this matters:
Adulteration Is Rampant
A staggering percentage of olive oils labeled as "extra virgin" fail to meet the strict requirements. Studies have found that many products are diluted with cheaper oils or fail to pass chemical tests for authenticity. Adulterated oils not only lack nutritional benefits but can also contain harmful contaminants.Freshness Is Key
Unlike wine, olive oil does not improve with age. Freshly pressed olive oil contains the highest levels of polyphenols and antioxidants, which are responsible for its anti-inflammatory and heart-protective properties. Over time, these beneficial compounds degrade, leaving the oil nutritionally inferior.Processing Matters
True extra virgin olive oil is made using cold pressing, without the use of heat or chemicals. This method preserves its nutrients and rich flavour. Lower-grade oils, such as refined or "pure" olive oil, are often processed with heat and solvents, stripping away most of the health benefits.
Why Fresh-Pressed Olive Oil Is Better for Women Over 40
For women experiencing hormonal changes during perimenopause and menopause, diet plays a crucial role in managing symptoms. High-quality olive oil can be a powerful ally:
Supports Hormonal Health: The healthy fats in olive oil help the body produce and regulate hormones, which is especially important as levels of oestrogen and progesterone fluctuate.
Anti-Inflammatory Benefits: Menopause often brings joint pain and inflammation. The polyphenols in fresh olive oil, particularly oleocanthal, have anti-inflammatory properties similar to ibuprofen.
Brain Health and Mood: Cognitive changes like brain fog are common during menopause. Olive oil’s antioxidants support brain health and may help reduce oxidative stress that contributes to mental fatigue.
Incorporating high-quality EVOO into a balanced diet can help women feel more energised, reduce inflammation, and support overall well-being during this life stage.
How to Spot High-Quality Olive Oil
With so many olive oils on the market, how do you ensure you’re getting the best? Here are key things to look for:
Harvest Date
The freshest olive oil will have a clearly marked harvest date, ideally within the last 12 months. The longer oil sits on the shelf, the more its beneficial compounds degrade.Dark Packaging
High-quality olive oils are typically sold in dark glass bottles or tins to protect against light, which can cause oxidation and spoilage.Origin Transparency
Authentic producers often include the exact region where the olives were grown and pressed. Look for single-origin oils rather than blends.Taste and Smell Test
Fresh olive oil should have a vibrant aroma and a slightly peppery or bitter taste—both indicators of high polyphenol content. If the oil smells musty or tastes flat, it’s likely past its prime.
The Health Benefits of Extra Virgin Olive Oil
Olive oil is not just a culinary delight—it’s a nutritional powerhouse. Studies have consistently highlighted its health benefits, including:
Heart Health: EVOO is rich in monounsaturated fats and antioxidants that improve cholesterol levels and reduce the risk of heart disease.
Reduced Inflammation: Compounds like oleocanthal mimic anti-inflammatory medications, offering natural pain relief.
Bone Health: Olive oil helps improve calcium absorption, supporting bone density—a crucial factor for postmenopausal women.
Brain Protection: Its antioxidants may protect against neurodegenerative diseases like Alzheimer’s.
How to Store Olive Oil Properly
To preserve its flavour and nutritional benefits, proper storage is essential:
Keep it in a cool, dark place away from sunlight and heat.
Use a tightly sealed container to minimise exposure to air.
Consume it within 1–2 months after opening for optimal freshness.
The Importance of Choosing the Right Olive Oil
Olive oil isn’t just another ingredient it’s a cornerstone of a healthy diet, particularly for women over 40 who want to manage hormonal changes, reduce inflammation and improve overall well-being. Investing in fresh, high-quality olive oil ensures that you’re getting the most out of this incredible natural product.
By choosing the best olive oil for your kitchen, you’re not only elevating your meals but also investing in your health and vitality.
Sign Up for My Health Bites Newsletter!
Are you ready to take charge of your health and wellness? Subscribe to my Health Bites and receive expert tips, nutritional insights, and practical advice tailored for women navigating perimenopause, menopause and beyond. Plus, get access to exclusive recipes and lifestyle strategies that will help you feel energised, balanced, and vibrant. Link below.
References
Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventós, R.M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M.A., Sorlí, J.V., Martínez, J.A. and Martínez-González, M.A., 2013. Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), pp.1279–1290. DOI: 10.1056/NEJMoa1200303.
Lucas, L., Russell, A. and Keast, R., 2011. Oleocanthal: A naturally occurring anti-inflammatory agent in extra virgin olive oil. Current Pharmaceutical Design, 17(8), pp.754–768. DOI: 10.2174/138161211795428910.
Fernández-Real, J.M., Pérez-Fernández, R., Castro, A., Ortega, F., López-Bermejo, A. and Ricart, W., 2015. Extra virgin olive oil and bone health in postmenopausal women. Journal of Clinical Endocrinology & Metabolism, 100(4), pp.1681–1687. DOI: 10.1210/jc.2014-2595.
Psaltopoulou, T., Kosti, R.I., Haidopoulos, D., Dimopoulos, M. and Panagiotakos, D.B., 2011. Olive oil, the Mediterranean diet, and neuroprotection. Advances in Nutrition, 2(2), pp.123–129. DOI: 10.3945/an.110.000098.
Guasch-Ferré, M., Liu, G., Li, Y., Sampson, L., Manson, J.E., Salas-Salvadó, J. and Hu, F.B., 2020. Olive oil consumption and risk of total and cause-specific mortality: a prospective cohort study and meta-analysis. Journal of the American College of Cardiology, 75(15), pp.1729–1739. DOI: 10.1016/j.jacc.2020.02.036.
Santangelo, C., Vari, R., Scazzocchio, B. and De Angelis, E., 2017. Anti-inflammatory activity of extra virgin olive oil polyphenols: which role in the prevention and treatment of immune-mediated inflammatory diseases? Endocrine, Metabolic & Immune Disorders-Drug Targets, 18(1), pp.36–50. DOI: 10.2174/1871530317666171208103852.
Schwingshackl, L., Lampousi, A.M., Portillo, M.P., Romaguera, D., Hoffmann, G., Boeing, H. and Schulze, M.B., 2017. Olive oil in the prevention of type 2 diabetes mellitus: a systematic review and dose-response meta-analysis. BMJ Open, 7(10), e019035. DOI: 10.1136/bmjopen-2017-019035.
Gómez-Caravaca, A.M., Maggio, R.M. and Cerretani, L., 2016. Chemometric applications to assess quality and authenticity of olive oil: An overview. Analytica Chimica Acta, 913, pp.1–21. DOI: 10.1016/j.aca.2016.02.004.
Rosato, V., Temple, N.J., La Vecchia, C., Castellan, G., Tavani, A. and Guercio, V., 2019. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. European Journal of Nutrition, 58(1), pp.173–191. DOI: 10.1007/s00394-018-1832-1.
Servili, M., Sordini, B., Esposto, S., Urbani, S., Veneziani, G., Di Maio, I. and Selvaggini, R., 2014. Biological and sensory properties of virgin olive oil as affected by agronomic and technological factors. Journal of the Science of Food and Agriculture, 94(13), pp.113-124. DOI: 10.1002/jsfa.6450.