Extra Virgin Olive Oil: Health and Quality from Puglia

OLIO GAIA
Nov 21, 2025
4 min read

Updated: Dec 11, 2025

Extra virgin olive oil is one of the most appreciated and healthiest foods in the world. Among Italy's regions, Puglia stands out for producing a top-quality oil, the result of tradition, a favorable climate, and meticulous cultivation techniques. This article explores the characteristics that make Apulian extra virgin olive oil unique, its health benefits, and how to choose an authentic and genuine oil.

Puglia and its Olive Oil Tradition

Puglia is the Italian region with the largest olive grove area, with over 60 million trees. Its geographical location, between the Adriatic and Ionian Seas, offers a mild, sunny climate, ideal for growing olive trees. Native varieties such as Coratina, Ogliarola, and Cellina di Nardò give the oil its distinctive organoleptic characteristics.

Apulian olive groves are often centuries old, with trees exceeding 100 years old. The olive harvest generally takes place between October and December, when the fruit reaches the perfect level of ripeness to guarantee an oil rich in aromas and nutrients.

Characteristics of Apulian Extra Virgin Olive Oil

Extra virgin olive oil is the result of cold pressing olives, without the use of chemical solvents or refining processes. This method preserves the oil's natural properties, such as its antioxidant, vitamin, and monounsaturated fatty acid content.

Apulian oil is distinguished by:

Color : varies from deep green to golden yellow, a sign of freshness and richness in chlorophyll and carotenoids.
Aroma : fruity notes of fresh olive, with herbaceous hints of artichoke and almond.
Taste : balanced between bitter and spicy, with a lingering aftertaste reminiscent of grass and tomato.

These characteristics depend on the variety of olives, the soil and the climate, but also on the care taken in harvesting and processing.

Health Benefits of Extra Virgin Olive Oil

Numerous scientific studies have confirmed that extra virgin olive oil is a functional food, capable of improving cardiovascular health and preventing certain chronic diseases. Here are some of its main benefits:

Rich in antioxidants : it contains polyphenols that fight free radicals, slowing down cellular aging.
Good fats : It is an important source of monounsaturated fatty acids, particularly oleic acid, which helps reduce LDL cholesterol (the “bad” one) and increase HDL cholesterol (the “good” one).
Anti-inflammatory properties : Phenolic compounds help reduce inflammation in the body, which is helpful for those suffering from arthritis or other inflammatory conditions.
Heart protection : extra virgin olive oil helps keep arteries elastic and prevent hypertension.
Immune system support : Vitamins E and K present in the oil strengthen the body's natural defenses.

These benefits are obtained by consuming extra virgin olive oil regularly and in the right quantities, preferably raw to keep its properties intact.

How to Recognize a Quality Extra Virgin Olive Oil

Many labels on the market claim "extra virgin olive oil," but quality isn't always guaranteed. To choose an authentic, high-quality Apulian olive oil, it's helpful to follow some practical tips:

Check the origin : prefer oils with certified provenance, possibly produced from 100% Italian olives.
Read the label : Check the olive harvest date and the expiration date. Fresh oil tastes better and contains more nutrients.
Color and transparency : a quality oil can vary in color, but it must be clear and free of sediment.
Aroma and taste : a quality extra virgin olive oil has a fruity aroma and a balanced flavor, without rancid or metallic hints.
Storage : Prefer dark bottles that protect the oil from light, and store it in a cool, dry place.

Extra Virgin Olive Oil in Apulian Cuisine

Extra virgin olive oil is a fundamental ingredient in Apulian cuisine. It's used to season salads, grilled vegetables, legumes, fish, and meat. Its presence enhances flavors and makes dishes more digestible and nutritious.

Some typical Apulian dishes that showcase extra virgin olive oil are:

Orecchiette with turnip tops : handmade pasta topped with sautéed turnip tops and a drizzle of raw olive oil.
Broad beans and chicory : broad bean puree accompanied by bitter chicory, all seasoned with extra virgin olive oil.
Bread with oil and tomato : simple yet tasty, this Apulian bread pairs perfectly with oil and fresh tomatoes.
Friselle : dry bread soaked and seasoned with oil, tomato, oregano and salt.

Extra virgin olive oil is not just a condiment, but a true protagonist of the Apulian gastronomic tradition.

How to Store Extra Virgin Olive Oil

To keep the properties of extra virgin olive oil intact, it is essential to store it correctly:

Keep oil away from heat and direct light.
Use dark containers, preferably glass.
Avoid leaving the bottle open for too long.
Consume the oil within 12-18 months of harvesting to enjoy maximum freshness.

By following these simple rules, the oil will retain its flavor and benefits for longer.

The Role of Extra Virgin Olive Oil in the Mediterranean Diet

Extra virgin olive oil is a key component of the Mediterranean diet, recognized by the World Health Organization as a healthy eating pattern. This diet is based on a high intake of fruits, vegetables, whole grains, legumes, fish, and olive oil, the main source of fat.

Epidemiological studies have shown that those who follow the Mediterranean diet have a lower risk of cardiovascular disease, diabetes, and certain types of cancer. Extra virgin olive oil contributes to this effect thanks to its antioxidant and anti-inflammatory properties.