I have always started my day with a teaspoon of extra virgin oil (EVOO) for many years. But I can’t remember why! Some pretty amazing health benefits are associated with regular olive oil consumption. These include improved digestion, steady sugar blood levels, and the fact that it acts as a natural anti-inflammatory. EVOO provides long-term health benefits, including better cardiovascular health and a reduced risk of cancer, Alzheimer’s, and other neurodegenerative diseases. While a single spoonful may not immediately impact, consistent consumption is beneficial.
I use an artisan organic Greek extra virgin olive oil.
At the start of a new year, many of us take the opportunity to reflect on ourselves, set goals, and form new habits. While some prefer meditation or learning new skills, others consume a spoonful of olive oil every morning as a daily routine.
Olive oil is a liquid fat, or natural oil, extracted by pressing whole olives. The fruit comes from a tree native to the Mediterranean region and has a unique flavour that depends on its country of origin – some are mild, others are peppery or even bitter.
There are different ways to make olive oil, which can result in different types of oil. These types are called “grades” and can be refined or unrefined. Unrefined oils are pure and haven’t been treated with heat or chemicals during extraction. This method produces an oil that is more authentic and has a stronger taste. On the other hand, refined oils have been treated to remove defects and are usually lighter in colour and milder in flavour.
Is extra virgin olive oil good for you?
Extra virgin olive oil (EVOO) is an unrefined oil produced from the fruit’s first press. The extraction process does not involve using heat, which helps preserve the beneficial plant compounds known as polyphenols. EVOO is considered of the highest quality and is more expensive than other types of olive oil. It has a stronger flavour and is darker in colour. Regular or light olive oils usually consist of a blend of cold-pressed and refined oils.
• it’s rich in mono-unsaturated fats
• it may be protective against chronic disease
• it has anti-inflammatory properties
• may help manage body-fat composition
• may improve heart health
• may improve blood pressure
• may help manage cholesterol
• may reduce the risk of stroke
• may lift mood
• may improve brain function
One level tablespoon (11 mL) serving provides:
• 99 kcals / 407 kJ
• 11g fat
• 6g saturates
• 0g monounsaturates
• 9g polyunsaturates
• 56mg vitamin E
What are the top 10 health benefits of olive oil?
1. Rich in mono-unsaturated fat
Olive oil contains mostly mono-unsaturated fatty acids (MUFA), which are more resistant to damage from heat. It is also healthier for cooking than poly-unsaturated (PUFA) vegetable oils like sunflower and corn oil.
2. May have protective properties against chronic disease
EVOO is rich in polyphenols like oleocanthal and vitamin E. These protect against chronic diseases like heart disease and certain cancers.
3. Has beneficial anti-inflammatory properties
EVOO is rich in polyphenols like oleocanthal and vitamin E. These protect against chronic diseases like heart disease and certain cancers.
4. May help manage body-fat composition
Consuming a diet high in monounsaturated fats can prevent the accumulation of central body fat and potentially improve insulin sensitivity, which is strongly associated with obesity-related illnesses, including insulin resistance and type 2 diabetes.
5. May improve heart health
The Mediterranean diet emphasizes the consumption of olive oil, fruits, vegetables, nuts, whole grains, fish, and moderate amounts of dairy and red wine. Studies suggest that this dietary pattern can promote heart health, and extra virgin olive oil (EVOO) is particularly beneficial.
6. May improve blood pressure
The Mediterranean diet, which includes olive oil, water, fruits, nuts, vegetables, whole grains, dairy, fish, red wine, and less red meat and processed foods, is linked to better heart health. Olive oil, specifically, has been found to improve blood pressure due to its polyphenols that enhance the relaxation of blood vessels.
7. May help manage cholesterol
Olive oil can improve your cholesterol levels. This happens because the oil’s polyphenols have protective effects, and the high levels of oleic acid are less likely to be oxidised.
8. May reduce the risk of stroke
An extensive review of studies demonstrated that olive oil was the only source of MUFA fats associated with a reduced risk of heart disease and stroke.
9. May lift mood
Including olive oil in a healthy diet, which comprises a high intake of fruits, vegetables, whole grains, and oily fish, may help reduce the risk of depression. Recent research has suggested that EVOO can be more effective in treating severe depression rather than mild to moderate forms of the condition. Olive oil can improve your cholesterol levels. This happens because the oil’s polyphenols have protective effects, and the high levels of oleic acid are less likely to be oxidised.
10. May improve brain function
A 2015 study found that a Mediterranean diet supplemented with olive oil or nuts was associated with improved cognitive function compared to a low-fat diet in older populations.
Is olive oil safe for everyone?
Olive oil is a healthy choice, but use it in moderation as it is high in calories. It’s best used as a replacement for other fats in your diet. Including olive oil, especially extra-virgin olive oil, in your diet can help maintain good health. Consult your GP before making any major dietary changes, especially if you have a health condition or are taking medication.