What is Extra Virgin Olive Oil?

Extra virgin olive oil is a type of olive oil that is extracted from olives using mechanical methods, without the use of heat or chemicals. It is considered the highest quality olive oil, as it retains the most nutrients and has the best flavor.

To be classified as extra virgin, the oil must meet strict standards, including:

• Being produced entirely by mechanical means, without the use of solvents or excessive heat
• Having an acidity level of less than 0.8%
• Possessing superior taste and aroma

EVOO is rich in monounsaturated fats, particularly oleic acid, which has been linked to numerous health benefits. It also contains high levels of antioxidants, such as polyphenols and vitamin E.

15 Incredible Health Benefits of Extra Virgin Olive Oil

1. Fights Inflammation

Chronic inflammation is a silent killer, contributing to a host of health issues like heart disease, cancer, and autoimmune disorders. However, the potent antioxidants in EVOO, particularly oleocanthal, have been shown to fight inflammation as effectively as ibuprofen.

A study published in the journal Nature found that oleocanthal, a phenolic compound found in EVOO, has similar anti-inflammatory properties to ibuprofen. The researchers discovered that oleocanthal inhibits the production of pro-inflammatory enzymes COX-1 and COX-2. These are the same enzymes targeted by ibuprofen.

2. Protects Your Heart

The heart-healthy monounsaturated fats in EVOO can help lower bad cholesterol, raise good cholesterol, and reduce the risk of heart disease and stroke. Plus, the polyphenols in EVOO protect LDL cholesterol from oxidation, further supporting cardiovascular health.

A meta-analysis of cohort studies published in the European Journal of Nutrition found that a higher intake of olive oil was associated with a reduced risk of cardiovascular events and mortality. The study concluded that “olive oil consumption was inversely associated with cardiovascular events and mortality in cohort studies”.

3. May Lower Cancer Risk

The antioxidants in EVOO, especially oleocanthal, may help protect against certain types of cancer by reducing oxidative damage caused by free radicals. While it’s not a magic bullet, incorporating EVOO into a healthy diet is a smart move for cancer prevention.

A study published in the journal Molecular Nutrition & Food Research found that the phenolic compounds in EVOO, particularly oleocanthal, have potent anti-cancer properties. The researchers discovered that oleocanthal can selectively kill cancer cells while leaving healthy cells unharmed.

4. Supports Brain Function

The brain-nourishing nutrients in EVOO, like vitamin E and polyphenols, can help keep your mind sharp as you age. Some studies even suggest that EVOO may help protect against Alzheimer’s disease and other forms of cognitive decline.

A study published in the journal JAMA Internal Medicine found that a Mediterranean diet supplemented with EVOO improved cognitive function in older adults.

The researchers concluded that “in an older population, a Mediterranean diet supplemented with olive oil or nuts is associated with the improved cognitive function”.

5. Promotes Weight Loss

Despite being high in calories, EVOO may actually help you lose weight when used in place of less healthy fats. The monounsaturated fats in EVOO help you feel full and satisfied, reducing overall calorie intake.

A study published in the journal Lancet Diabetes & Endocrinology found that a Mediterranean diet supplemented with EVOO led to greater weight loss compared to a low-fat diet.

The researchers concluded that “a high-vegetable-fat Mediterranean diet leads to a greater weight loss than a low-fat diet in overweight adults”.

6. Boosts Digestive Health

EVOO can help lubricate the digestive tract and reduce gastric acid production, easing symptoms of heartburn and acid reflux. Plus, the polyphenols in EVOO may foster the growth of beneficial gut bacteria.

A study published in the journal Nutrients found that the polyphenols in EVOO can modulate the gut microbiota, promoting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus.

The researchers concluded that “the consumption of EVOO rich in phenolic compounds may be a useful dietary approach to restore the gut microbiota balance”.

7. Stabilizes Blood Sugar

Studies show that EVOO can help reduce the glycemic response to high-carb foods, making it a valuable tool for managing type 1 and type 2 diabetes. The healthy fats in EVOO slow down the absorption of glucose into the bloodstream.

A study published in the journal Diabetes Care found that a Mediterranean diet supplemented with EVOO improved glycemic control in individuals with type 2 diabetes.

The researchers concluded that “a Mediterranean diet enriched with olive oil may be a useful tool for the management of type 2 diabetes”.

8. Enhances Skin Health

The antioxidants in EVOO can help protect your skin from sun damage, signs of aging, and even skin cancer. Applied topically, EVOO can also moisturize and nourish dry, irritated skin.

A study published in the journal PLOS ONE found that the phenolic compounds in EVOO can protect the skin from UV-induced damage. The researchers concluded that “phenolic compounds from EVOO are effective in attenuating UVB-induced oxidative damage in human keratinocytes”.

9. Strengthens Bones

Fascinating research reveals that women with the highest intake of EVOO have increased bone density compared to those with lower intake. The anti-inflammatory polyphenols in EVOO may help prevent bone breakdown and stimulate bone formation. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

A study published in the journal Osteoporosis International found that a Mediterranean diet supplemented with EVOO improved bone mineral density in elderly individuals. The researchers concluded that “a Mediterranean diet enriched with olive oil may be a useful tool for the prevention of osteoporosis”.

10. Alleviates Pain and Inflammation

If you suffer from arthritis or another inflammatory condition, the monounsaturated fats in EVOO can help reduce pain and inflammation. EVOO has been shown to lower levels of inflammatory markers like C-reactive protein.

A study published in the journal Rheumatology found that a Mediterranean diet supplemented with EVOO reduced pain and improved physical function in individuals with rheumatoid arthritis.

The researchers concluded that “a Mediterranean diet supplemented with olive oil may be a useful adjunct therapy for rheumatoid arthritis”.

11. Supports Immune Function

The powerful antioxidants in EVOO, like vitamin E and polyphenols, can help bolster your immune system, keeping your body’s natural defenses strong. A robust immune system is key for fending off illness and disease.

A study published in the journal Nutrition & Metabolism found that the phenolic compounds in EVOO can enhance immune function by increasing the production of antibodies and the activity of natural killer cells.

The researchers concluded that “phenolic compounds from EVOO may be useful for the prevention and treatment of immune-mediated diseases”.

12. May Extend Lifespan

With its impressive array of health benefits, it’s no wonder that high EVOO consumption is associated with a lower risk of death from chronic diseases.

One study found that people who consumed the most EVOO were 19% less likely to die from heart disease and 17% less likely to die from cancer over 28 years.

A study published in the journal JAMA Internal Medicine found that a higher intake of EVOO was associated with a lower risk of all-cause mortality.

13. Versatile and Delicious

Not only is EVOO incredibly healthy, but it’s also delicious and versatile. Use it as a cooking oil, salad dressing, or finishing drizzle to add depth and flavor to any dish. Its robust, fruity taste elevates everything from roasted vegetables to grilled meats.

EVOO is a key component of the Mediterranean diet, which has been consistently ranked as one of the healthiest diets in the world.

14. Rich in Antioxidants

EVOO is loaded with over 20 types of antioxidants, including polyphenols, vitamin E, and oleocanthal. These tiny but mighty compounds help protect your cells from oxidative stress and damage caused by free radicals, which can lead to premature aging and chronic disease.

A study published in the journal Nutrients found that the phenolic compounds in EVOO have potent antioxidant properties. The researchers concluded that “the phenolic compounds present in EVOO are powerful antioxidants that may contribute to the health benefits associated with the Mediterranean diet”.

15. Helps Manage Blood Pressure

The polyphenol oleuropein in EVOO has been shown to help lower blood pressure. Combined with the heart-healthy monounsaturated fats, this makes EVOO a powerful ally in the fight against hypertension.

A study published in the journal Clinical Nutrition found that a Mediterranean diet supplemented with EVOO reduced blood pressure in individuals with hypertension. The researchers concluded that “a Mediterranean diet enriched with olive oil may be an effective strategy for the prevention and treatment of hypertension”.

Potential Side Effects and Precautions

While EVOO is generally safe and well-tolerated, there are a few potential side effects and precautions to keep in mind:

• Digestive issues: Consuming large amounts of EVOO may cause digestive discomfort, such as diarrhea or stomach pain, in some individuals.
• Allergic reactions: Olive oil allergies are rare but can occur. Symptoms may include itching, swelling, and difficulty breathing. If you experience any of these symptoms after consuming EVOO, seek medical attention immediately.
• Medication interactions: EVOO may interact with certain medications, such as blood thinners. If you are taking any medications, consult with your healthcare provider before adding EVOO to your diet.
• Calorie content: While EVOO is a healthy fat, it is still high in calories. Consuming too much can lead to weight gain if not balanced with a healthy diet and regular physical activity.

How to Choose Extra Virgin Olive Oil?

With so many options available, choosing a high-quality EVOO can be overwhelming. Here are some tips to help you select the best EVOO for your needs:

• Look for a harvest date: The fresher the oil, the better the flavor and health benefits. Choose an EVOO with a harvest date within the past year.
• Check the origin: Opt for EVOO from a single country or region, such as Italy, Spain, or California. This ensures a consistent flavor profile and quality.
• Choose dark bottles: Light can cause EVOO to deteriorate, so choose oils packaged in dark glass or tin containers.
• Avoid clear bottles: Clear bottles allow light to penetrate, which can cause the oil to go rancid more quickly.
• Read the label: Look for terms like “extra virgin,” “first cold press,” and “unfiltered.” Avoid oils labeled as “light” or “pure,” as these are often lower quality.
• Taste before you buy: If possible, taste the oil before purchasing to ensure it meets your flavor preferences. High-quality EVOO should have a fruity, peppery, or slightly bitter taste.

FAQs

1. What’s the difference between extra virgin olive oil and regular olive oil?

Extra virgin olive oil is the highest quality olive oil available. It is made from pure, cold-pressed olives, whereas regular olive oil is a blend of cold-pressed and processed oils.

EVOO has a superior taste and aroma and contains higher levels of antioxidants and bioactive compounds compared to regular olive oil.

2. How should I store extra virgin olive oil?

To maintain the quality and freshness of your EVOO, store it in a cool, dark place away from heat and light. Avoid storing it near the stove or in direct sunlight. It’s best to consume EVOO within 3-6 months of opening the bottle for optimal flavor and health benefits.

3. Can I cook with extra virgin olive oil?

Yes, you can cook with EVOO! Contrary to popular belief, EVOO is stable at high temperatures and is suitable for cooking. Cooking with EVOO can increase the bioavailability of its beneficial compounds. However, for maximum health benefits, it’s best to use EVOO for low to medium-heat cooking or as a finishing oil.

4. How much extra virgin olive oil should I consume daily?

The European Food Safety Authority (EFSA) recommends consuming about 20g (about 2 tablespoons) of EVOO daily to reap its health benefits. However, it’s important to keep in mind that EVOO is still fat and should be consumed in moderation as part of a balanced diet.

5. Can extra virgin olive oil go bad?

Yes, like any other oil, EVOO can go rancid over time. Signs of rancidity include a bitter or off-taste, a musty aroma, and a color change. To prevent your EVOO from going bad, store it properly and consume it within 3-6 months of opening the bottle.