How to Choose the Best Extra Virgin Olive Oil (EVOO) for Health Benefits and Flavour

When it comes to extra virgin olive oil (EVOO), not all oils are created equal. The best EVOO should not only enhance the flavours of your meals but also provide a wealth of health benefits, from rich antioxidants to heart-healthy fats. But how do you know if you're getting the real deal? Below are the key factors to consider when buying high-quality EVOO that’s fresh, flavourful, and beneficial.

 

 

1. Freshness – Check the Harvest Date

The first thing to look for when buying EVOO is its harvest date. While olive oil doesn't go off per say, the best oils are no more than a year old. Why? Because the organic compounds that give extra virgin oil its flavour and health benefits deteriorate over time.  Avoid oils without a harvest date or with oils that are over a year old.

 

2. Time of Harvest – Early Harvest is Key

EVOO quality also depends on the timing of the harvest. Early harvest oils are made from olives picked between October and November, depending on the variety and maturation. While the yield might be lower, the oil has a higher concentration of organic compounds that give the oil its distinctive flavour and health benefits such as oleocanthal and hexanal. Avoid oils without a harvest date or made from olives picked in December or January.

 

3. Origin – Look for Transparency in the Supply Chain

The origin of your EVOO matters. Look for oils with clear traceability. Can you see who picked, pressed, bottled, and sold the oil? Choose oils from small or family producers who are involved in every step of the process.

 

4. Time from Picking to Pressing – Fresh Olives, Fresh Oil

Olives should be taken to the mill within 24 hours of being picked. During this time, the olives should be stored in cool, dark conditions, away from light and heat. Exposure to these elements speeds up the oxidation process, reducing the health benefits and altering the flavour of the oil. For the best EVOO, look for a guarantee from the producer of the maximum time between picking and pressing.

 

5. Location – Why Italian EVOO is the Gold Standard

Regulations in the EU are stringent, ensuring a higher standard of quality and transparency than for oils produced elsewhere in the world. For the best EVOO, look for oils that are either 100% Italian or, even better, from a specific Italian region.

 

Regions have different certification schemes such as IGP (Protected Geographical Indication) that set minimum quality standards for producers. The Le Marche IGP has the most demanding quality requirements of any registered denomination in Europe: < 0.4% acidity, > 200mg/kg polyphenol > 72% oleic and < 9% linoleic.

 

 

6. Olive Varieties – Know Your Olives

EVOO should come with clear information about the olive varieties used, especially if the oil is a blend. Some producers offer monovarietals, which showcase the unique flavour profile of a single olive variety. Quality producers should be able to tell you exactly which varieties they use and why.

 

7. Milling Technology – Modern Mills Preserve Quality

The milling process is crucial in ensuring the antioxidants present in olives are retained in their oil. Modern temperature controlled and airtight malaxers are preferrable to traditional stone mills which can heat the pulp of 27°C, damaging the oil’s nutritional profile.

 

If you're looking for a high polyphenol oil, look for a two-phase decanter which does not add water to the olive pulp. Many antioxidant compounds, like polyphenols and chlorophyll are water soluble, so three-phase decanters, which add water to separate the oil from the pulp end up wash away many of these beneficial compounds.

 

8. Storage – How EVOO is Stored Matters

Once produced, EVOO should be stored with care to maintain its freshness. Look for oil that is stored in airtight containers, away from light and heat. The best packaging options are dark glass bottles or opaque tins. Avoid oils packaged in plastic bottles or pouches lined with synthetic coatings, as these can leach harmful chemicals into your oil.

 

9. Organic Certification – Choose Pesticide-Free Oil

If you’re concerned about the environmental impact of your food, organic certification is an important consideration. Organic oils are made from olives that haven’t been treated with harmful pesticides or fungicides. However, it’s important to note that organic certification can sometimes be imperfect. Larger companies may invest in certification without fully committing to environmental practices. Look for small, family-run producers who are committed to sustainability—not just marketing claims. Consider whether a bands other products are organic. Is the entire farm certified, or just certain items?

 

10. Social Proof – What Do Others Say?

Finally, don’t forget to read reviews. What are people saying about the oil? Does it live up to the promises of freshness and flavour? Look for oils with glowing feedback from customers? And if you love it make sure to recommend it to others!