Extra Virgin Olive Oil: Liquid Gold
So why is extra virgin olive oil so special?
Well . . . what makes it so unique begins with how it’s made. Unlike refined oils, extra virgin olive oil (EVOO) comes from the first cold pressing of fresh olives - no heat, no chemicals - which preserves its natural antioxidants, vitamins and polyphenols.
The result? A deep green-gold oil brimming with flavor and nutrients, as close as you can get to the ancient oils poured from amphoras (those funky-looking 2-handled Greek and Roman jars) thousands of years ago.
Long before it graced modern kitchens and wellness routines, olive oil was revered as “liquid gold” by ancient civilizations. The earliest records date back over 6,000 years to the Mediterranean, where the olive tree symbolized peace, vitality and longevity. The Greeks anointed athletes with it before the Olympic Games, Egyptians used it in sacred rituals, and Romans prized it not only for cooking but also for skincare and medicine.
Modern science continues to confirm what history hints at - extra virgin olive oil is good for you in more ways than one. Rich in monounsaturated fats and anti-inflammatory compounds like oleocanthal, EVOO has been linked to heart health, reduced risk of stroke, improved brain function and even longevity. In fact, the famous Mediterranean Diet owes much of its power to generous drizzles of EVOO over veggies, grains and seafood.
Beyond the heart, researchers have studied olive oil’s impact on inflammation - a key factor in chronic illnesses like arthritis, diabetes and cardiovascular disease. Oleocanthal, the same compound responsible for EVOO’s peppery “kick” at the back of your throat, has anti-inflammatory properties similar to ibuprofen, but naturally and without side effects. A tablespoon a day may truly help keep the doctor away.
But extra virgin olive oil isn’t just for your salad bowl. It’s been a beauty secret for centuries. Cleopatra is said to have used it on her skin, and modern studies show it helps lock in moisture, protect against free radicals and support skin barrier health. A few drops warmed in your hands can be massaged into dry cuticles, frizzy hair or winter-weary elbows. And because EVOO is rich in vitamin E and antioxidants, it nourishes skin gently without harsh additives.
When choosing olive oil, quality matters. Look for bottles labeled “extra virgin” and “cold-pressed” with a harvest date. Dark glass bottles protect the oil from light, which can degrade its nutrients and flavor. A good EVOO should smell fresh and grassy, sometimes even fruity, with a slight peppery finish - that’s the oleocanthal talking. Just be sure to avoid oils labeled simply “olive oil” or “light olive oil,” as these are often refined and lack the same health benefits.
In your diet, think of extra virgin olive oil as both a cooking ingredient and a finishing touch. While it tolerates moderate heat well, its flavor and nutrients shine brightest when drizzled over roasted vegetables, blended into salad dressings, or swirled onto soups just before serving. Pair it with lemon juice or balsamic vinegar, toss in some fresh herbs and you have a simple, anti-inflammatory dressing that elevates even the humblest greens.
From ancient amphoras to modern kitchens, extra virgin olive oil carries a legacy of health, beauty and flavor. It’s one of those rare foods that tastes indulgent yet supports well-being at every level. Whether you’re sautéing dinner, nourishing your skin or just honoring a tradition thousands of years old, a good bottle of EVOO earns its spot in your pantry - and maybe even on your bathroom shelf.
So now - how do you find that really good bottle of EVOO? First - look at the label. Some of the most celebrated olive oils carry PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) labels. These certifications were created by the European Union to ensure quality and connection to a specific geographic region.
Be sure to look at the harvest date - fresher is better, so choose an olive oil dated within 12 to 18 months of harvest. Look for dark glass bottles and remember - really good EVOO should have fresh, grassy, fruity notes with a peppery finish.
Now that you know what to look for - here’s a special treat for you! I’ve compiled a list of the best olive oil regions in the world. Read on to learn where truly exceptional EVOOs come from and what makes them unique.
Italy
Tuscany - known for bold, peppery and slightly bitter oils with grassy notes. Perfect for drizzling over grilled veggies, soups and fresh bread.
Liguria - produces mild, delicate oils with a hint of sweetness. Great for seafood and pesto.
Sicily - rich, fruity oils with hints of tomato leaf and almond. This is thanks to the island’s volcanic soil.
Apulia (Puglia) - Italy’s largest olive-growing region. Produces full-bodied, sometimes slightly spicy oils.
Spain
Andalusia - home to about 75% of Spain’s olive oil production. Famous for Picual olives, which yield robust oils high in antioxidants.
Catalonia - produces Arbequina oils, prized for their mild buttery flavor and low acidity. Ideal for delicate dishes and dressings.
Greece
Crete & Kalamata - renowned for smooth, fruity oils with a golden-green hue. Many are made from Koroneiki olives, rich in polyphenols and healthy fats.
Other Regions
Portugal (Alentejo) - emerging as a major producer with balanced, aromatic oils.
California - young but growing olive oil industry producing award-winning EVOOs with fresh, grassy flavors.
Each of these regions brings its own character to the table - so try some EVOOs from a few different places, taste the differences and discover which one is your new fave!
