The Portuguese word 'azeite' comes from the Arabic az-zayt, meaning 'the oil' – in this case, the juice of the olive. The term reflects the essence of olive oil: preserving the aroma, flavour and properties of the olive.

Extra virgin olive oils with a milder flavor (ripe fruity) are ideal foods with a milder taste, as well as for baking. On the other hand, foods with a more pronounced flavor pair well with extra virgin olive oils with a more intense flavor (light, medium, or intense green fruity), being used for the preparation of some sauces or seasoning salads, for example.

To replace margarine with olive oil in cakes and desserts, use 80 ml of olive oil for every 100 g of margarine. Choose a ripe fruity olive oil, which is milder and sweeter.

The green color of the oil is associated with the greater or lesser presence of chlorophyll in the olive (a natural green pigment), which does not influence the sensory quality of the oil, eventually it can impart more bitter sensory notes. Depending on the variety of olive and its degree of maturation, the level of chlorophyll can be higher or lower, giving more greenish or more yellow oils.

Pungency indicates the presence of phenolic compounds, natural antioxidants from the olive, and is a positive attribute typical of fresh, high-quality olive oils. Its intensity depends on the variety, the ripeness of the olives and the production process.

Extra virgin olive oil is the natural juice of the olive, extracted by mechanical means only (pressing or centrifugation), at low temperature and soon after harvest. Because it is not refined, it keeps the fruit's natural compounds, including those that give it its bitterness and pungency.​It is rich in monounsaturated fat, mainly oleic acid. Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.​It is also a source of vitamin E, which contributes to the protection of cells from oxidative stress.​Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. This effect is obtained with a daily intake of 20 g of olive oil containing at least 5 mg of hydroxytyrosol and its derivatives (oleuropein complex and tyrosol). This level varies from one olive oil to another and can only be confirmed by laboratory analysis.​Extra virgin olive oil is a cornerstone of the Mediterranean diet and should be part of a varied, balanced diet and a healthy lifestyle.

Extra virgin olive oil contains a wide variety of antioxidants that are not found in other oils, mainly natural phenols with antioxidant properties, which, tyrosol and hydroxytyrosol esters, including oleocanthal and oleuropein, give it its bitter and spicy taste, without any chemical processing.​Extra virgin olive oil is a source of at least 30 phenolic compounds.

After extraction, several scientists discovered that olive oil has a high concentration of canthal oil, which produces an anti-inflammatory effect with effects similar to ibuprofen, a common non-steroidal and anti-inflammatory drug, with four tablespoons of olive oil giving the equivalent to about 10% of the recommended dose of ibuprofen for pain relief in an adult.​Studies also reveal that the balanced and prolonged consumption of small amounts of extra virgin olive oil may be responsible, in part, for the low incidence of heart disease associated with the Mediterranean diet.

There is no single recommended amount for everyone. As a reference, the EU-authorised health claim for olive oil polyphenols states that the beneficial effect is obtained with a daily intake of 20 g of olive oil (about two tablespoons), as part of a varied and balanced diet. For personalised advice, consult a nutritionist.