Most of the world’s olive oil is produced in the Mediterranean regions of Greece, Spain, France, and Italy. Many varieties of olive oil are available in grocery stores. The quality of olive oil is dependent...

Most of the world’s olive oil is produced in the Mediterranean regions of Greece, Spain, France, and Italy. Many varieties of olive oil are available in grocery stores. The quality of olive oil is dependent on its acid content; expressed as oleic acid—the more refining or filtering it goes through, the higher the acid level. The greener the oil, the less acid it contains. Virgin olive oils are deep gold to brilliant green in color. Virgin olive oils come from the first pressing of the olives, and contain no more than 2% acidity. They are considered to have a superior taste compared to refined olive oils. Virgin olive oil contains no refined oil. 12 Given all the evidence about the health benefits of polyphenol-rich olive oil, it is worth the extra cost to purchase virgin olive oil.

Exposure to light and heat can cause olive oil to turn rancid. Be sure to store it in a cool place and keep it in an opaque bottle. Virgin olive oil has a low smoking point, so it is not ideal for the frying pan. Reserve it for salad dressings, sauces, and as a flavoring for vegetables. This is also the way to best appreciate its full-bodied flavor.