Health Benefits of Extra Virgin Olive Oil

Extra-virgin olive oil (EVOO) has long been celebrated for its several health benefits and versatile applications. Extracted from the first pressing of olives without the use of heat or chemicals, it retains the highest concentration of nutrients, antioxidants and flavour. EVOO is considered one of the healthiest fats you can include in your diet.

In this article, we will learn about the numerous benefits of extra virgin olive oil, from protecting your heart to nourishing your skin and brain. Let's discover how to use it, its health benefits and the qualities that make it the best choice among olive oils.

What is Extra Virgin Olive Oil?

Extra virgin olive oil is the purest & freshest form of olive oil. It is derived from the first cold pressing of olives, a process that ensures the oil retains its natural flavours and nutrients. Unlike refined or regular olive oils, EVOO is free from additives and high-heat processing, which can degrade its quality. The result is a rich, flavorful oil rich in beneficial nutrients.

Cold Pressed Extra Virgin Olive Oil

The term cold pressed refers to the method of extracting the oil without applying heat. This technique retains more vitamins, minerals and healthy compounds that are good for your health. Because of this careful process, cold-pressed extra virgin olive oil is considered a top choice for cooking and drizzling over dishes.

Top Health Benefits of Extra Virgin Olive Oil

Extra Virgin Olive Oil for Cholesterol

EVOO helps increase HDL (good) cholesterol while lowering LDL (bad) cholesterol levels. This heart-friendly balance supports arterial health and reduces the risk of cardiovascular issues.

Extra Virgin Olive Oil for Heart Health

EVOO contains monounsaturated fats and antioxidants that can help improve overall heart function, reduce plaque buildup in arteries and lower the risk of stroke and heart disease.

Extra Virgin Olive Oil for Brain Health

EVOO has anti-inflammatory and antioxidant properties that may help reduce age-related cognitive decline and reduce the risk of Alzheimer’s disease by protecting brain cells from oxidative damage.

Extra Virgin Olive Oil and Blood Pressure

Regular use of EVOO has been shown to help lower systolic and blood pressure, especially when combined with a heart-healthy diet like the DASH or Mediterranean plan.

Extra Virgin Olive Oil and Cancer Prevention

Polyphenols in EVOO may help protect cells from mutations and reduce inflammation, both of which are linked to the development of certain cancers like breast and colon cancer.

Anti-inflammatory Benefits

Oleocanthal, a compound found in EVOO, has effects similar to ibuprofen. It helps reduce inflammation, which plays a role in chronic diseases like arthritis, diabetes and metabolic syndrome.

Digestive Health and Anti-Constipation Effects

Extra Virgin Olive Oil (EVOO) can help with digestion by increasing the production of bile, which aids in breaking down food. It can also act as a gentle laxative, making it helpful for those who experience constipation.

Olive Oil for Skin

Using EVOO on your skin or including it in your diet can keep your skin hydrated, reduce the signs of aging and protect it from sun damage. This is thanks to its rich content of vitamin E and antioxidants.

Olive Oil for Hair Growth

Massaging EVOO into the scalp can nourish hair follicles, reduce dandruff and promote hair growth because of its emollient and anti-inflammatory properties.

How to Use Extra Virgin Olive Oil for Health?

EEVOO is more than just a cooking ingredient. It is very helpful for health when used properly. Here are some easy and effective ways to include EVOO in your daily routine:

1. Use It in Salad Dressings

Mix extra virgin olive oil with lemon juice or vinegar for a heart-healthy, antioxidant-rich dressing.

2. Drizzle Over Cooked Vegetables

After steaming or roasting veggies, drizzle a spoonful of EVOO to enhance flavour and boost nutrient absorption.

3. Replace Butter and Margarine

Use EVOO instead of butter for spreading on toast or sautéing vegetables to reduce saturated fat intake.

4. Add to Smoothies

A teaspoon of EVOO in your smoothie adds healthy fats without altering taste significantly—great for brain and heart health.

5. Use in Homemade Dips and Hummus

Blend EVOO with chickpeas, garlic, and lemon for a fibre and antioxidant-rich snack.

6. Avoid High-Heat Cooking

To preserve its nutrients, avoid deep frying with EVOO. It's best used in low to medium heat cooking or raw applications.

How Much Olive Oil Per Day is Healthy?

Health experts generally suggest that you should aim for about 1 to 2 tablespoons or 15 to 30 millilitres of extra virgin olive oil each day. This amount helps you enjoy the health benefits of olive oil without adding too many extra calories to your diet.

Best Time to Take Olive Oil

Taking extra virgin olive oil in the morning on an empty stomach can help with digestion and detoxifying your body. However, you can also enjoy its benefits by using it in your meals throughout the day.

Choosing the Best Type of Extra Virgin Olive Oil

When choosing extra virgin olive oil, it’s important to choose a high-quality one to get the most health benefits. Here are some simple tips to help you choose the best olive oil:

Look for cold-pressed

As mentioned earlier, cold-pressed extra virgin olive oil retains the highest concentration of nutrients and beneficial compounds. Ensure the label specifies that the oil is cold-pressed.

Check the Harvest Date

Freshness is important for extra virgin olive oil. Check the harvest or production date on the label and choose an oil that is as fresh as possible. Ideally, the oil should be consumed within 18 months of the harvest date.

Dark Glass Bottles

EVOO is sensitive to light and heat, which can degrade its quality. Choose oils packaged in dark glass bottles to protect the oil from light exposure.

Certification Seals

Look for certification seals from reputable organisations like the International Olive Council (IOC) or the North American Olive Oil Association (NAOOA). These seals indicate that the oil has been tested and meets specific quality standards.

Conclusion

Extra virgin olive oil is more than just a flavorful cooking oil—it’s a natural powerhouse for your heart, brain, skin and overall well-being. Whether you're looking to manage cholesterol, reduce inflammation or support digestion, EVOO is a delicious and effective addition to a healthy lifestyle. Use it wisely and enjoy its benefits every day.

Frequently Asked Questions