Health & cooking
Olive Oil and Health: What the Research Actually Says
Contents
Olive oil has been the backbone of the Mediterranean diet for centuries. But what are the health benefits of olive oil, and what do the studies say? This article is for information only and does not replace your doctor’s advice.
What extra virgin olive oil contains
Its main component is oleic acid, an unsaturated fat. It also contains vitamin E and phenolic compounds (polyphenols), which give it its characteristic slight bitterness.
The best-known benefits
It supports heart health
In many studies the Mediterranean diet, in which olive oil is the main source of fat, is linked with better cardiovascular markers. Replacing saturated fats with olive oil is a useful step.
Natural antioxidants
Polyphenols and vitamin E help protect cells from oxidative stress. The fresher and better the oil, the more polyphenols it keeps.
Anti-inflammatory effect
Some compounds in extra virgin oil have shown anti-inflammatory properties in laboratory and clinical research. Research is ongoing.
Satiety and flavour
A spoonful of oil can make a salad or roasted vegetables more filling and tastier, with no need for ready-made sauces.
How to use it every day
- Pour it fresh over salads, soups and pasta.
- Use it for cooking over medium heat; extra virgin oil is stable enough for everyday cooking.
- Have it with toasted bread in the morning.
- Don’t overdo it: it is nourishing, but high in calories.
Frequently asked questions
Here are short answers to the most common questions.
How much olive oil can I have each day?
Many people have 1–2 tablespoons a day as part of a balanced diet. For special needs, ask your doctor or a nutritionist.
Can I cook with extra virgin olive oil?
Yes, it is suitable for normal cooking over medium heat, as well as for salads and roasting.
Which oil has the most polyphenols?
Fresh, cold-pressed extra virgin oil, because it keeps more of the natural compounds.
Quality makes the difference
The benefits depend on the quality. Choose extra virgin oil, cold-pressed and in a dark bottle. Shkrela makes its oil from hand-picked olives pressed within 24 hours. See our range.
Note: this article is for information only and is not medical advice.
