Widely recognised as one of the most important of all natural foods on account of the multiple benefits it brings to the human organism, olive oil is by far and away the liquid linchpin of the Mediterranean diet.

Under the grading system currently in use, which assess the quality of the raw fruit from which the oil is extracted as well as the method used to process it, we can take our choice from extra virgin oil, pure olive oil, refined olive oil and orujo, the latter being the industrial grade product extracted from a final pressing of pulp and pits. Extra virgin offers the greatest range of nutritional benefits (it has the highest content in Vitamins A, E, D and K) as well as for its level of acidity (the percentage of free oleic acid it contains) allowed to a maximum of 1%.

Unlike animal fats, olive oil is cholesterol free, and so is less prone to accumulate in the bloodstream, thanks to its balanced combination of fatty acids (oleic acids, mainly). as these fats get metabolised by the organism without building up and clogging arteries and veins, it is therefore of unquestioned benefit in helping to prevent arteriosclerosis and other cardiovascular diseases.

Extra virgin oil is an extraordinary source of energy, providing approximately 897 kilocalories per 100 grams. Although it does contain some carbohydrates, part of the energy thus obtained is provided by vegetable fats. Also noteworthy is its unusually high concentration of Vitamin E, but this can disappear if the oil is heated above 40� C. The vitamin in question is invaluable as an aid to fertility and its pronounced anti-oxidant effects boosts a number of the body�s metabolic functions, not least of which is its ability to resist and neutralize toxic substances.

By the same token, olive oil is abundant in Vitamin A, essential for bones and mucous tissues to develop properly. It is no less helpful in preventing skin ailments of various sorts. The vitamin also helps to ward off infections of the respiratory system, colds and viral diseases. It is also essential for healthy eyes, as well as in maintaining visual acuity. Olive oil likewise supplies Vitamin D, which helps maintain healthy teeth and bones, and Vitamin K, which is the critical factor that allows blood to form clots.

Among the numerous medicinal properties researches have confirmed, are olive oil�s benefits to the immune system. Its anti-intoxicant properties make it a useful adjunct in the treatment of diseases of the liver and pancreas, and it stimulates the body�s production of bile. The oil is effective, too, in treating digestive tract problems, particularly stomach ulcers, constipation and complications of the colon. Applied directly to burns or insect bites, it helps to calm and regenerate the damaged skin.

All these proven benefits should not lead us to overlook olive oil�s cosmetic properties. Used as a facemask, it will help smooth wrinkled skin and mixed together with a few drops of lemon juice. it can be rubbed into the scalp and left to dry. That will do wonders for making the hair shiny and more supple.