It’s called “liquid gold” because of its rich history throughout many cultures, with countless attributed health benefits. The history of olive oil began in the Mediterranean countries including Greece, Turkey and Italy.
Turkey is one of the oldest olive-growing regions in the world, although still underrated. It produces some of the highest quality extra virgin olive oil (EVOO), especially in regions like Ayvalık and Aydın, located in the west part of the Turkey.
In Ancient Greece, the olive tree and olive have significant importance because they believed that these symbolize immortality. The ancient Greeks believed that the goddess Athena created the olive tree. In ancient times, olive oil was not only used for food and cooking but also as perfume, soap and for lighting lamps. You may even see in old movies, or read in history books, that Greek athletes would put olive oil on their bodies as part of their rituals.
Throughout history, olive oil has been more than just a culinary ingredient. It has always been a symbol of wealth and power, used in medicine and cosmetics. Hippocrates called it “the great healer,” Homer referred to it as “liquid gold,” and Greek physician, writer and philosopher Galen praised its health benefits.
The cause of the many health benefits of olive oil, especially extra virgin olive oil, is a powerful natural compound called oleocanthal, a polyphenol which gives a peppery, slightly burning sensation in the throat. It has anti-inflammatory effects similar to ibuprofen, thus can help reduce inflammation and associated diseases.
It works by inhibiting COX-1 and COX-2 enzymes, reducing pain and inflammation. Ibuprofen (NSAIDs) work too by blocking the COX enzymes which trigger inflammation and pain. Oleocanthal does the same, but naturally, without the side effects of synthetic drugs.
Around one to three tablespoons of high-quality EVOO has a similar effect to a 200mg dose of ibuprofen. This is one of the reasons why Mediterranean diets are linked to lower inflammation, joint health and cardiovascular benefits. In addition, the high content of monounsaturated fatty acids helps maintain heart health, while the antioxidant properties fight oxidative stress and may reduce the risk of chronic diseases.
Some studies suggest that olive oil’s phenolic compounds may have protective effects against certain cancers, including colon and esophageal cancer. Diets rich in olive oil have also been associated with a lower risk of dementia and improved cognitive function.
When choosing, make sure that you choose minimally processed, or “cold pressed” olive oil. This is extracted using traditional mechanical methods without heat or chemicals, while the temperature does not exceed 27 degrees C (81 degrees F) during extraction, preserving the oil’s natural antioxidants and polyphenols. In addition, the bottle should be dark glass or tin, not clear plastic. Look for a harvest date (not just an expiration date) and if possible buy within 12 to 18 months of the harvest date.
You can also test by putting EVOO in the fridge. Real EVOO solidifies in the fridge, but this is not always accurate — unfortunately, some fake oils add waxes to mimic this effect. So it’s better to taste; real EVOO is peppery and slightly bitter.
Look for PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) labels. Better yet, look for COOC (California Olive Oil Council), EVOO Consortium (Italy) and NAOOA (North American Olive Oil Association) labels.
Finally, if it’s too cheap, it’s probably not real. If the label just says “Olive Oil” or “Refined Olive Oil” it is likely lower quality.
Beside all of the above, extra virgin olive oil enhances flavor and texture, supports gut health, and is multifaceted for cooking, dressing and drizzling on your favorite dips too.
Because of my origins in Turkey, I want to share some of my favorites ways to use olive oil. You can use as a dip or add on when grilling vegetables, it’s delicious! Or you can mix with thyme, red flaked pepper, sea salt, black pepper, cumin and lemon juice. Mix it well, it makes a delicious dressing or dip that will keep for a few days. Personally, I like to dip freshly made sourdough bread in this!
References:
• Science Direct. “In the ancient world, virgin olive oil was called “liquid gold” by Homer and “the great healer” by Hippocrates. Why has this mythic image been forgotten?” https://www.sciencedirect.com/science/article/abs/pii/S0963996914003494
• UC Davis Health. “Olive oil health benefits and why you should add it to your diet.” https://health.ucdavis.edu/blog/good-food/olive-oils-health-benefits-and-why-you-should-add-it-to-your-diet/2024/04
• WebMd. “Olive Oil – Uses, Side Effects, and More.” https://www.webmd.com/vitamins/ai/ingredientmono-1689/olive-oil
• Cleveland Clinic. “6 Major Benefits of Extra Virgin Olive Oil.” https://health.clevelandclinic.org/benefits-of-olive-oil
• PubMed. “Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease.” https://pmc.ncbi.nlm.nih.gov/articles/PMC4139846/
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
