When people seek healthier eating habits, one recurring question often arises:
Is extra virgin olive oil healthy?
For centuries, cultures in the Mediterranean have relied on this golden elixir, not just for flavor but for health and longevity. Today, science confirms what tradition already knew: extra virgin olive oil is one of the healthiest fats you can consume.
In this comprehensive guide, we’ll explore the many reasons why extra virgin olive oil is so healthy, the nutritional science behind it, and how you can incorporate it into your daily life.
What Is Extra Virgin Olive Oil?
Before diving into the health benefits, it’s crucial to understand what sets extra virgin olive oil (EVOO) apart from other oils.
Extra virgin olive oil is the highest quality olive oil available. It is extracted directly from olives through cold-pressing, without using chemicals or excessive heat. This method retains the natural vitamins, antioxidants, and healthy fats present in olives.
In comparison, lower-grade oils undergo refining, stripping them of nutrients and natural flavors. This makes EVOO not only healthier but also richer in taste and aroma.
Nutritional Profile of Extra Virgin Olive Oil
A single tablespoon of extra virgin olive oil offers:
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119 calories
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14 grams of fat, mostly monounsaturated fats
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1.9 mg of Vitamin E (10% of the daily value)
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8.1 micrograms of Vitamin K (10% of the daily value)
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High levels of polyphenols and antioxidants
The fat in EVOO is primarily oleic acid, a monounsaturated fat known for its anti-inflammatory properties and heart benefits.
Top Health Benefits of Extra Virgin Olive Oil
1. Supports Heart Health
When it comes to cardiovascular health, extra virgin olive oil is a star. Studies show that consuming EVOO regularly helps:
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Lower LDL cholesterol (bad cholesterol)
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Increase HDL cholesterol (good cholesterol)
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Reduce blood pressure
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Prevent artery hardening
The PREDIMED study, one of the largest trials on the Mediterranean diet, revealed that people who consumed extra virgin olive oil daily had a 30% lower risk of heart attack, stroke, or cardiovascular death.
2. Packed with Antioxidants
EVOO is rich in powerful antioxidants, including:
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Oleocanthal: Has anti-inflammatory effects similar to ibuprofen.
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Oleuropein: Protects LDL cholesterol from oxidation.
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Hydroxytyrosol: Helps combat oxidative stress.
These antioxidants protect your cells from damage, reducing the risk of chronic diseases and premature aging.
3. Fights Inflammation
Chronic inflammation is at the root of many health problems, such as arthritis, cancer, and Alzheimer’s disease. EVOO’s anti-inflammatory compounds help lower inflammation throughout the body.
In particular, oleocanthal targets inflammatory pathways, much like pharmaceutical drugs but without the side effects.
4. Brain Health and Cognitive Function
Another reason why extra virgin olive oil is healthy is its positive effect on the brain. Research suggests that EVOO can:
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Improve memory and cognitive function
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Protect against Alzheimer’s disease
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Reduce the formation of beta-amyloid plaques in the brain
The MIND diet, which incorporates EVOO, has been specifically designed to reduce the risk of neurodegenerative diseases.
5. Weight Management and Satiety
Despite being high in calories, EVOO can assist with weight management. How? The healthy fats in olive oil:
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Promote a feeling of fullness
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Help regulate appetite
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Support fat metabolism
Including EVOO in a balanced diet can reduce cravings and prevent overeating, contributing to long-term weight control.
6. Improves Blood Sugar and Insulin Sensitivity
EVOO has benefits for those at risk of or managing type 2 diabetes. Studies show that:
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It helps regulate blood sugar levels
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Improves insulin sensitivity
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Reduces post-meal blood sugar spikes
Adding EVOO to meals, especially alongside carbohydrates, can moderate the absorption of sugars, protecting metabolic health.
7. Promotes Skin and Hair Health
Beyond internal health, EVOO offers beauty benefits:
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Hydrates and nourishes the skin, preventing dryness
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Helps reduce signs of aging due to its antioxidant content
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Adds shine and strength to hair
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Protects against UV damage when applied topically
Many natural skincare routines include olive oil for its deeply moisturizing and healing properties.
8. May Reduce Cancer Risk
Several studies suggest that populations consuming high amounts of EVOO have lower rates of certain cancers, particularly:
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Breast cancer
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Colorectal cancer
The combination of antioxidants and healthy fats helps protect cells from oxidative stress, a leading factor in cancer development.
9. Bone Health Support
Did you know that EVOO may support bone density? Some studies have shown that the polyphenols in extra virgin olive oil help maintain strong bones, reducing the risk of osteoporosis.
10. Gut Health and Digestion
Extra virgin olive oil can also:
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Improve gut microbiota
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Aid digestion by promoting bile production
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Protect the stomach lining against ulcers
A healthy gut is foundational to overall health, and EVOO plays an essential role in maintaining digestive wellness.
How to Choose the Best Extra Virgin Olive Oil
To reap these benefits, you must choose high-quality EVOO. Here are some tips:
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Cold-pressed and organic: Ensures maximum nutrients are retained.
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Dark glass bottles: Protects the oil from light damage.
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Harvest date visible: Fresher is better.
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Taste: High-quality EVOO has a peppery, slightly bitter taste—this is a sign of polyphenols.
At Shkrela Olive Oil, we produce premium cold-pressed extra virgin olive oil from hand-picked Albanian olives, ensuring purity and nutritional value.
How to Use Extra Virgin Olive Oil Daily
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Drizzle over salads or roasted vegetables
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Use in homemade salad dressings and dips
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Add to pasta and grain dishes
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Use as a bread dip with herbs
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Stir into soups for extra richness
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Apply lightly to the skin as a moisturizer
Remember to use EVOO raw or in low to medium-heat cooking to preserve its health benefits.
Conclusion: Is Extra Virgin Olive Oil Healthy? Absolutely!
The evidence is clear—extra virgin olive oil is healthy and beneficial for nearly every aspect of wellness. From protecting your heart and brain to enhancing your skin and digestion, EVOO is a true superfood.
Incorporating a few tablespoons into your daily diet can have lasting positive effects on your health. Choosing a trusted brand like Shkrela Olive Oil ensures that you’re getting the purest, highest-quality extra virgin olive oil straight from the source.
Experience the difference in taste, nutrition, and wellness with every drop of Shkrela Olive Oil.
FAQs
Q: How much extra virgin olive oil should I consume daily?
A: Experts recommend 1-2 tablespoons per day for optimal health benefits.
Q: Can you cook with extra virgin olive oil?
A: Yes, but it’s best for low to medium-heat cooking. For higher temperatures, use refined olive oil to prevent nutrient loss.
Q: How should I store EVOO?
A: Store it in a cool, dark place, tightly sealed to prevent oxidation.
Q: Is extra virgin olive oil healthy for children?
A: Yes! It supports growth, brain development, and nutrient absorption in children when used in moderation.