Extra virgin olive oil (EVOO) is a staple ingredient known for its remarkable health benefits and versatile culinary applications. Regarded by many as one of the most beneficial oils, EVOO contains components that significantly contribute to overall well-being.

Studies have demonstrated that EVOO consumption can reduce the risk of dementia-related deaths by up to a third and improve cardiovascular health. Packed with polyphenols, this oil is recognized for its anti-inflammatory properties and its ability to contribute to heart and brain health, as well as cancer prevention.

Polyphenols are specialized plant chemicals found in abundance in EVOO. These compounds are responsible for the oil's anti-inflammatory and antioxidant characteristics. Unique polyphenols like oleuropein and hydroxytyrosol are particularly impactful, contributing to the pungency and bitterness of fresh olive oil, which hit the palate with a notable complexity of flavor.

Choosing the best quality EVOO is crucial to harnessing its full health potentials. Here are some guidelines to follow:

• Ensure the label states 'extra virgin' and look for cold-pressed mechanical processing information.
• Opt for oils labeled with a recent harvest date or 'early harvest' to ensure freshness and higher polyphenol content.
• Look for single-origin oils to ensure traceability and higher quality.
• Select products that specify polyphenol content, with good oils containing at least 250mg/kg.

EVOO is not only beneficial but also versatile in cooking. It is stable enough for low to medium heat cooking, protecting your ingredients due to its antioxidant properties. Although deep frying is not recommended with premium EVOO, it effectively enhances dishes as a drizzle post-cooking to preserve its polyphenol content.

An intake of about seven to ten grams of EVOO daily is suggested to benefit from its protective effects against dementia and cancer. Aim to incorporate EVOO into your diet as a daily staple to truly capitalize on its health benefits.

"The highest levels of olive oil consumption were associated with the lowest risks of all different types of cancers."

In summary, extra virgin olive oil is an invaluable addition to your pantry for both health and culinary enhancements. Selecting the right variety and incorporating it into your diet ensures you reap the broad range of benefits it offers.