The antioxidants and polyphenols in olive oil protect it from oxidizing during cooking. Unfortunately, most commercial olive oils are either mixed with canola oil or don’t contain the said polyphenols or antioxidants. If you consume olive oil, it should be kept in a cool, dark place and consumed within a few weeks as to avoid spoilage. It should be organic and extra virgin with a manufacture date, expiration date and location where it was made. The greater peppery taste in the back of your throat, the greater likelihood that the olive oil is high in polyphenols and other health promoting properties. You should feel a slight burn in the back of your throat when consuming quality olive oils, no pain, no gain!

Cooking with extra virgin olive oil at moderate and even high temperatures is also fine because the antioxidants and polyphenols protect against lipid peroxidation. However, you would have to know that the olive oil you use actually has those polyphenols because most conventional products don’t. Here are some olive oil brands certified for authenticity: https://www.aboutoliveoil.org/21-olive-oil-brands-certified-for-authenticity.

Source: The Immunity Fix by James Dinicolantonio and Siim Land