Cooking with extra-virgin olive oil: A mixture of food components to prevent oxidation and degradation

Extra virgin olive oil (EVOO), the main fat in the Mediterranean diet, is consumed both raw and cooked. During the cooking process, its major and minor fractions are transformed, degraded, and oxidized due to exposure to heat and oxygen. This review examines the effect of cooking on EVOO, including the modification of its fatty acids and minor compounds; the interaction between EVOO and food matrices; the migration of components from the oil to food and vice versa; and how EVOO may enhance the stability and health properties of the cooked food. EVOO has several advantages over other vegetable oils used in cooking. Its fatty acid profile and minor constituents keep the oil stable under high temperatures. By absorbing the oil, the cooked food is likewise protected from oxidation and enriched with EVOO health-promoting bioactive compounds. Finally, food bioactive compounds become more bioavailable upon migration to the oil. [Display omitted] •EVOO, rich in MUFA, is less prone to oxidation than MUFA rich vegetable oils.•EVOO minor constituents prevent fatty acid and vitamin oxidation during cooking.•EVOO minor compounds are transferred to food enriching it and diminishing its oxidation.•EVOO phenolic compounds prevent formation of undesired compounds as acrylamide.•Food phytochemicals migrate to EVOO, increasing its bioavailability and stability.