The Health Benefits of Cold Extracted Extra Virgin Olive Oil

"Cold-Extracted Extra Virgin Olive Oil purchased from ShopRite at Mukuba Mall."

Introduction

Recently, I purchased a bottle of cold extracted extra virgin olive oil from ShopRite. As I was checking out, one of the staff members who checks receipts smiled at me and said, “That’s for prayers, right?” I smiled back and replied, “No, it’s for drinking.” He was surprised and asked, “What do you mean?” As a health science student, I went on to explain the numerous health benefits of this oil. He was so thankful to learn about it, and this interaction inspired me to write this blog. I want to share the many benefits of cold extracted extra virgin olive oil, ensuring that it is not wasted but enjoyed to its fullest potential.

How It Is Made

Cold-extracted extra virgin olive oil is crafted through a meticulous mechanical process designed to preserve the natural qualities of the olives. The process begins with the careful selection and washing of fresh, high-quality olives to remove dirt, leaves, and other impurities. These olives are then crushed into a paste using a traditional stone mill or modern stainless-steel crushers. This crushing process helps release the oil from the olive cells.

Next, the paste undergoes a malaxation process, where it is slowly stirred to encourage small droplets of oil to combine into larger ones. Following malaxation, the paste is subjected to force, typically using either a mechanical press or a centrifuge. A centrifuge spins the mixture at high speed, separating the oil from the water and solid components of the olive pulp.

What sets cold-extracted extra virgin olive oil apart is that no heat or chemical treatments are used at any stage. This ensures the preservation of the oil's natural antioxidants, vitamins, and rich flavor profile. To qualify as extra virgin, the oil must meet strict standards, including low acidity levels (less than 0.8%) and a lack of sensory defects.

The result is a premium-quality oil, celebrated for its robust taste, vibrant aroma, and numerous health benefits (Healthline, 2024).

Ingredients and History

The sole ingredient in extra virgin olive oil is the olive fruit, harvested at optimal ripeness to ensure the highest quality oil. These olives, typically grown in regions with Mediterranean climates, are prized for their unique balance of flavor, aroma, and nutritional value. The specific variety of olive, the soil conditions, and the climate all contribute to the distinct characteristics of the oil.

Historically, olive oil has played a pivotal role in Mediterranean diets and cultures for thousands of years. Archaeological evidence suggests its use dates back as far as 6000 BCE in the Eastern Mediterranean. It was more than just a culinary ingredient; ancient civilizations, including the Greeks, Egyptians, and Romans, utilized olive oil for medicinal purposes, such as treating wounds and improving skin health. It was also a vital component in cosmetics, serving as a moisturizer and a base for perfumes.

Beyond its practical uses, olive oil held spiritual and symbolic significance. In ancient Greece, it was an integral part of religious rituals and offerings, symbolizing purity and abundance. Romans referred to it as "liquid gold" and used it as a trade commodity, signifying its immense value. Olive oil even played a role in lighting lamps, serving as a primary source of fuel in ancient households.

Today, extra virgin olive oil continues to be celebrated for its versatility, flavor, and health benefits, carrying forward a legacy that spans millennia (Health Reflected, 2024).

Health Benefits

Rich in Nutrients

Cold-extracted extra virgin olive oil is renowned for its impressive nutritional profile. It serves as an excellent source of monounsaturated fats, particularly oleic acid. Studies have demonstrated that oleic acid plays a critical role in reducing levels of LDL (bad cholesterol), which is associated with arterial plaque buildup, while simultaneously maintaining or even increasing levels of HDL (good cholesterol), which helps remove excess cholesterol from the bloodstream. This dual action significantly lowers the risk of cardiovascular diseases, such as heart attacks and strokes.

In addition to its heart-healthy fats, extra virgin olive oil is abundant in essential vitamins, including vitamin E and vitamin K. Vitamin E functions as a potent antioxidant that not only protects cells from oxidative stress but also supports immune health and skin protection, promoting a youthful and resilient complexion. Meanwhile, vitamin K is indispensable for maintaining proper blood clotting mechanisms and enhancing bone strength by supporting calcium regulation and deposition in the skeletal system. These nutrients work synergistically, making cold-extracted extra virgin olive oil a vital component of a balanced and health-promoting diet (Healthline, 2024; WebMD, 2024).

Antioxidant Properties

Extra virgin olive oil is a powerhouse of antioxidants, including polyphenols and vitamin E, which play a pivotal role in safeguarding the body from oxidative stress and inflammation. Oxidative stress occurs when there is an imbalance between free radicals and the body's ability to neutralize them, leading to cell damage. The antioxidants in extra virgin olive oil help to neutralize these free radicals, thereby protecting cells from harm and reducing the risk of developing chronic illnesses.

Polyphenols, a key group of antioxidants found in olive oil, have been shown to possess anti-inflammatory and anti-carcinogenic properties, making them effective in lowering the risk of heart disease and certain types of cancer. Furthermore, these compounds may support brain health by slowing the progression of neurodegenerative diseases like Alzheimer's. Vitamin E, another potent antioxidant in olive oil, contributes to overall cellular health by protecting cell membranes from damage and enhancing immune function.

Regular consumption of extra virgin olive oil as part of a balanced diet can bolster the body's natural defenses against chronic diseases, promote longevity, and support overall well-being (Healthline, 2024).

Skin Benefits

When used topically, extra virgin olive oil is a highly effective natural moisturizer, providing a wealth of anti-aging and protective benefits for the skin. Its rich content of antioxidants, including vitamin E and polyphenols, helps to shield the skin from environmental damage caused by free radicals, which are a major contributor to premature aging. By neutralizing these harmful molecules, olive oil reduces oxidative stress on the skin, keeping it healthier and more resilient over time.

In addition to its antioxidant properties, extra virgin olive oil is deeply hydrating and nourishing. The vitamins and fatty acids it contains penetrate the skin’s layers, restoring moisture and improving elasticity. This makes it particularly effective for soothing dry or irritated skin, as well as reducing the appearance of fine lines and wrinkles. Regular application can also enhance the skin's natural barrier, providing long-lasting protection against harsh environmental factors such as wind and pollution.

Its gentle, non-comedogenic nature ensures that it is suitable for most skin types, offering a natural and chemical-free solution for maintaining soft, glowing, and youthful-looking skin (Wiser, 2024).

Digestive Health

Extra virgin olive oil is a valuable ally in maintaining digestive health, offering multiple benefits for the gastrointestinal system. One of its key functions is stimulating the production of bile and pancreatic enzymes, which are essential for breaking down fats and aiding in the absorption of nutrients. By supporting efficient digestion, olive oil can help reduce issues such as bloating, indigestion, and nutrient deficiencies.

Additionally, extra virgin olive oil has a mild laxative effect that can naturally alleviate constipation. It works by lubricating the intestinal tract and softening stools, making bowel movements smoother and more regular. Unlike harsh chemical laxatives, olive oil provides a gentle and natural solution, making it suitable for long-term use without adverse effects.

Incorporating extra virgin olive oil into your diet, whether as a salad dressing, a drizzle over vegetables, or a daily tablespoon on its own, can improve overall gut health and promote a well-functioning digestive system (Healthline, 2024).

Usage Recommendations

Consumption

To maximize the health benefits of extra virgin olive oil, it is recommended to consume 1–2 tablespoons daily. Taking it on an empty stomach can enhance nutrient absorption and support improved digestive health, as it aids in the efficient breakdown and assimilation of fats and fat-soluble vitamins. This simple practice can help maintain overall well-being and provide a steady supply of antioxidants, healthy fats, and essential nutrients.

Alternatively, extra virgin olive oil can be easily incorporated into meals. It can be drizzled over salads, steamed vegetables, or whole-grain dishes to add flavor while boosting nutritional value. It also serves as a healthier substitute for butter or other cooking oils, particularly in low-heat cooking, to preserve its beneficial properties. By including it in your daily diet, you can enjoy its numerous health-promoting effects in both practical and flavorful ways (Health Reflected, 2024).

Topical Application

Incorporating extra virgin olive oil into your skincare routine can be an effective and natural way to enhance your skin's health. To use it, apply a small amount directly to the skin to provide moisture and nourishment. Its hydrating properties, combined with antioxidants like vitamin E and polyphenols, help improve skin texture, reduce redness, and restore a natural, youthful glow.

Extra virgin olive oil can also serve as a base for DIY face masks, allowing you to combine it with other natural ingredients like honey or yogurt for an added boost of hydration and skin-soothing benefits. However, it's important to apply it sparingly to avoid greasiness. Allow the oil to absorb fully into the skin for the best results, ensuring a smooth and non-oily finish. By integrating olive oil into your skincare routine, you can enjoy its gentle yet effective moisturizing and rejuvenating effects (Wiser, 2024).

Conclusion

Cold-extracted extra virgin olive oil is a versatile and highly beneficial addition to both your diet and skincare regimen. With its rich nutrient profile, including monounsaturated fats, vitamins, and antioxidants, it offers a wide range of health benefits, from supporting heart health to improving digestive function and skin vitality. Whether consumed as part of a balanced diet or applied topically, extra virgin olive oil provides a natural and effective way to enhance overall well-being. By incorporating this “liquid gold” into your daily routine, you can experience its numerous advantages and enjoy a healthier lifestyle.

References

Makayla Meixner, M. (January 9, 2020). 12 Benefits and Uses of Cold Pressed Olive Oil. Heathline. Retrieved from https://www.healthline.com/nutrition/cold-pressed-olive-oil

Health Reflected. (March 18, 2024). 12 Benefits and Uses of Cold Pressed Olive Oil. Retrieved from https://healthreflected.com/12-benefits-and-uses-of-cold-pressed-olive-oil/

Sridhar, S. (May 1, 2024). Is Cold-Pressed Olive Oil Good for You? 7 Surprising Benefits. Wiser. Retrieved from https://wiser.eco/cold-pressed-olive-oil/

WebMD Editorial Contributor. ( August 01, 2023). Are There Health Benefits to Using Extra Virgin Olive Oil?. webMD. Retrieved from https://www.webmd.com/diet/health-benefits-extra-virgin-olive-oil