Olive oil is an ideal oil for frying food. At a suitable temperature, because there is no overheating, no substantial structural changes will occur, and compared with other oils and fats, its nutritional value can be maintained unchanged. This is not only because olive oil is rich in antioxidants, but also because it contains high and stable oleic acid.

Frying in olive oil can form a crispy skin on the surface of food. It can prevent oil from penetrating and improve the taste of food. Compared with other fats, foods fried with olive oil contain less fat. Therefore, olive oil has become the first choice for weight control.

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When ordinary edible oil is used, when the oil temperature exceeds the smoke point, the chemical structure of the oil will change, resulting in carcinogens. The smoke point of olive oil is between 240 and 270 degrees Celsius, which is much higher than that of other common edible oils. Therefore, olive oil can be used repeatedly without deterioration, and it is the most suitable oil for frying.

Extra virgin olive oil can also be added to any dishes to balance foods with high acidity, such as lemon juice, wine vinegar, wine and tomatoes. It can also make the flavors of various spices in food more harmonious. If you add some olive oil to a spicy dish, you will find it tastes better. Extra virgin olive oil can also make food more fragrant, smoother and more mellow.

Reference source? Olive oil is not greasy when cooking. How to eat the healthiest?