Olive oil and lemon juice ... health benefits

(Apparently) "everyone is talking about EVOO – or extra virgin olive oil. The UK’s first ever EVOO bar has opened on Portobello Road, London. Dua Lipa is drizzling it on vanilla ice cream with a pinch of salt, and social media is rife with people taking an olive oil and lemon shot.

Lemons are high in Vitamin C, but the real superstar of the elixir is EVOO. So much more than just a kitchen staple, it is a powerhouse of flavour and health benefits.

But it can be confusing to know what to buy, how to store it and how to use it.  Here is a guide to ‘liquid gold’, from its incredible health benefits, to how long it lasts and whether or not you can actually cook with it.

What does 'extra virgin' in olive oil mean?

Extra virgin is the highest quality grade of olive oil – and it really matters for both flavour and health benefits.

It’s extracted from just-harvested olives and doesn’t use any heat or chemicals as they would both degrade the flavour and strip the oil of its nutrients. It’s why you’ll often see 'cold-pressed' on the bottle, though, to qualify as extra virgin it must be cold-pressed.

It must also have an acidity of less than 0.8 per cent and no defects in taste or smell such as rubbery, musty or rancid notes.

Extra virgin olive oil, or EVOO, has a distinct aroma and flavour which can differ depending on the type of olive used and when it’s picked but in general, it’s grassy, fruity and peppery.

What are the health benefits of EVOO?

Nutritionally, extra virgin olive oil is far superior to refined or 'light' olive oils. It contains high levels of oleic acid (a heart-healthy monounsaturated fat), vitamin E, and polyphenols.

Polyphenols are healthy plant chemicals which act as antioxidants. They’ve been shown to reduce inflammation, improve cholesterol levels, feed our gut microbiome and protect against heart disease and cognitive decline.

EVOO also contains oleocanthal – it gives it that peppery kick at the back of the throat – which has similar anti-inflammatory properties to ibuprofen. As chronic inflammation can underpin many diseases such as cardiovascular disease, neurodegenerative diseases (such as Alzheimer's), cancer and more, reducing it is a good idea.

In contrast, refined olive oils are processed with heat and chemicals, which strips them of not only their flavour, but also beneficial compounds such as polyphenols and vitamins.

Does more expensive mean better quality?

Usually, yes. Because producing extra virgin olive oil is a delicate and time-consuming process, that effort is reflected in the price. It’s cheaper to produce refined olive oils and so they cost less.

For good-quality extra virgin olive oil in the UK, expect to pay around £12 to £25 per litre. Avoid anything under the £10 mark as it’s probably a blend (more on this below), past its best, or not really extra virgin.

Should you buy a blend or a 'single estate'?

A sign of quality in EVOO is it being 'single estate' aka from one place. Many supermarket EVOOs use a blend of olive oil from different countries whereas a 'single estate' oil will be grown, harvested, pressed, and bottled in the same place, meaning quality control is much higher.

Single estate EVOO is often much fresher – which is important for taste and nutrients – with less delay between picking and pressing. The very best EVOO will be pressed as soon as possible after it’s picked.

To identify single estate EVOO, read the label. It should clearly list where it’s from, detailing the farm, not just the country. The producers may have used a blend of different olives on their farm, but this is different to mixing olives from different countries. It should also show a 'harvest date', not a 'best before', which will tell you how fresh it is.

Does the colour denote quality?

No! This is a misconception. While a gorgeous golden-green can look beautiful, it doesn’t mean it’s any better quality that a more muted shade. In fact, the colour of extra virgin olive oil is influenced by factors like the olive variety, harvest time, and even the filtration method – not quality alone.

In professional EVOO tastings, the oil is tried from blue cups so that the judges aren’t swayed by a pretty colour.

Where should you store it?

Heat and light can degrade the quality of EVOO, so it should always be kept in a dark, cool place like a cupboard. Buying it in an opaque bottle, instead if a transparent one is also a good idea.

How long does it last?

Not as long as most people think! Unopened EVOO can last 18 to 24 months from the harvest date, but once opened it should be used within six to 12 weeks for optimal flavour and health benefits. As well as heat and light affecting the quality, so does oxygen – so make sure your oil is tightly sealed between uses.

Can you cook with EVOO?

Yes! It’s a misconception that you can’t. People will talk about the 'smoke point' – the temperature at which an oil starts to visibly smoke and break down – but this isn’t a problem for home cooks. EVOO’s smoke point is 190 to 210°C (normally the better quality, the higher the smoke point) and most everyday cooking – sautéing, roasting, shallow frying – stays well below 200°C, so high-quality EVOO is safe to cook with.

How much should we consume daily for optimal health?

Consuming one to two tablespoons a day of EVOO is consistently linked to 15 to 20 per cent slower mortality risk, especially from cardiovascular and neurodegenerative causes.

Benefits level off around 20 to 25 g per day; higher intakes do not seem to add much extra protection."

lemons, a touch of sunshine in your kitchen - see here

"Daily consumption of olive oil and lemon juice will provide a range of beneficial effects. This mixture can serve as a natural laxative when taken with warm water on a regular basis.

To reap the health benefits of drinking olive oil and lemon juice it’s best to drink this natural remedy first thing in the morning on an empty stomach.

• tablespoon of lemon juice
• tablespoon of pure virgin olive oil
• glass of water

In a tall glass of water, add the juice from half a lemon and two tablespoons of olive oil. Stir in honey to taste if needed. Refrigerate any leftover mixture and drink it the following day.

To increase absorption of nutrients from this mixture, follow with a source of healthy fats such as a spoonful of avocado or almond butter. The key to improving your overall health is through a healthy diet and exercise."

The above taken from here and here

Related Posts

Extra Virgin Olive Oil : Why Is It The Healthiest Fat On Earth : Read it here

'How To Choose The Best Olive Oil' : Read it here

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PLEASE BE AWARE
Articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan