The Best of Its Kind? Or Why Olive Oil Is So Popular

In some articles on this blog about the Mediterranean diet, the benefits and role of olive oil have been repeatedly highlighted. For the people of the Mediterranean and many others around the world, it has become an indispensable part of their diet. But what is its secret? This and much more we will discuss in today’s article.

The Origin of Olive Oil

The olive tree has an ancient history, as almost all peoples living where it grows used its fruits. The first were the inhabitants of Mesopotamia and Persia (modern-day Iraq and Iran), and later it was actively promoted by Phoenician traders, who brought it to Africa and Europe. At the same time, it was also known to the early Greek civilizations (around 3500 BCE). Olives were eaten on their own, as part of dishes, and oil was made from them. Techniques varied, and few exact details have survived to this day. Gradually, during the time of the Greeks and Romans, olive trees were planted everywhere conditions allowed and wherever their influence spread.

How Olive Oil Is Produced

In ancient times, olive oil was extracted manually, usually using large stone discs or mills; sometimes cloth or gauze was used to separate the oil from the processed pulp. Today, the processing involves the following stages:

• Harvesting olives. Trees bear fruit approximately every two years, but olives can be collected in between, though in smaller quantities and slightly different. Regardless of the variety, all olives are cleaned from twigs and leaves and fed onto conveyor belts or into machines at factories.

• Pressing and primary extraction. The olives, including pits, are pressed into a homogeneous paste, which may be held under pressure for some time.

• Oil separation. The second pressing stage separates the oil and removes water and leftover solids. Sometimes centrifuges or other modern methods are used.

• Filtering and packaging. The oil may be filtered or left unfiltered and then packaged in special dark containers to preserve its qualities.

Types of Olive Oil

Depending on how it is processed, olive oil is classified into:

• Extra Virgin: The highest quality olive oil, produced with minimal modern processing. It has the lowest acidity and retains the most natural flavor and health benefits.

• Virgin Olive Oil: Slightly higher acidity than extra virgin, with somewhat more processing but still natural and very beneficial.

• Refined Olive Oil: Some chemical treatments are used, which do not significantly change acidity but make the oil less natural than the first two types. Mostly produced from black olives.

• Olive Pomace Oil: Made from the residues of processing; technically edible but not pure olive oil, mostly used for frying or similar purposes.

• Pure Olive Oil: A blend of refined oil and one of the first two types, often made when the original extra virgin oil is of lower quality.

Benefits of Olive Oil

The Mediterranean climate is quite specific, and the food culture developed there over centuries has its own characteristics. The local “diet” is considered the best in the world, and olive oil plays a huge role since it is used in almost every dish. What makes it special?

• Impact on Cardiovascular System: Olive oil contains monounsaturated fats, which provide beneficial nutrients without burdening the body like some alternatives. It can lower cholesterol and significantly improve life for those with heart problems. For healthy individuals, the risk of heart disease is several times lower.

• Effect on Joints and Bones: The oil contains substances that protect joints and bone structures from damage and aid recovery. It is especially beneficial for those with issues or engaged in specific physical activities.

• Boosts Immunity: Thanks to its components, olive oil affects inflammation in the body, reducing some of its symptoms.

• Supports Cognitive Function: With its fats and antioxidants, olive oil can help those predisposed to cognitive issues, elderly at risk of dementia, and anyone wishing to maintain mental clarity longer.

• Influence on Cancer Risk: While this is the most debated point, some studies suggest olive oil consumption can reduce the risk of certain cancers by up to 30%, particularly breast and gastrointestinal cancers.

Olive Oil Compared to Other Oils

If we consider olive oil’s health benefits and popularity, it is important to compare it with other commonly used cooking oils:

Oil Type	Calories (per 1 liter)	Main Fat Type	Health Impact
Olive Oil	~8,800 kcal	Mostly monounsaturated fats	Lowers bad cholesterol, rich in antioxidants
Sunflower Oil	~8,800 kcal	Mostly polyunsaturated fats	Can be prone to oxidation; less stable when heated
Canola Oil	~8,840 kcal	Monounsaturated and omega-3 fats	Heart-healthy but often refined and processed
Coconut Oil	~8,620 kcal	Mostly saturated fats	Raises cholesterol; debated health effects
Vegetable Oil Mix	~8,800 kcal	Mixed fats	Varies by composition, often highly processed

Olive oil stands out because of its balance of healthy fats, antioxidant content, and culinary versatility, making it a staple of the Mediterranean diet and a favorite for health-conscious consumers worldwide.

In conclusion, olive oil is not only a vital part of the Mediterranean diet and a delicious ingredient but also one of the healthiest oils available. It deserves a place in your diet, especially if you are a fan of Italian or Greek cuisine.