Since the turn of the century, many young people have started to focus more on healthy eating. While some folks turn towards homegrown food, GMO-free produce, and organic goods, others focus on their cooking procedures, such as using extra virgin olive oil. As a consequence, many people tend to primarily focus on the benefits of extra virgin oil.
While EVOO is regarded as a healthy cooking oil alternative to traditional vegetable oil, many people don't understand why.
In this article, we will go over the benefits of extra virgin olive oil and how it can have positive effects on your physical and mental health.
Let's jump right in.
What Exactly is Extra Virgin Olive Oil and How is it Made?
For basics, olive oil is the oil extracted from olives that are extracted from the olive tree. It's thought of as discovered in Greece, thus why it's considered part of the Mediterranean diet.
The olives are compressed with higher pressure until they release their extract. The olives are crushed, mixed, and then separated from the pulp and solid matter to extract the raw oil.
When the olive pomace oil is refined, it is done in three levels -- refined, virgin, and extra virgin olive oil. Extra virgin olive oil is the least refined and processed among the three.
Therefore, extra virgin olive oil is considered the healthiest type because it's mainly natural and standardized for purity. It even retains the taste and smell of fresh cut grass, green tomato, and even bananas. EVOO has a distinct taste because it is high in phenolic antioxidants -- one of the primary benefits of extra virgin olive oil.
Composition of Extra Virgin Olive Oil
The benefits of extra virgin olive oil can be attributed to its nutritional composition. It contains a decent amount of vitamins K and E, and a good deal of beneficial monounsaturated fatty acids.
On average, 1 tablespoon (13.5 grams) of extra virgin olive oil contains the following ingredients:
Monounsaturated Fat: 73% (mostly consisting of oleic acid) Saturated Fat: 14 percent Vitamin E: 12% of the DV (Daily Value) Vitamin K: 7% of the DV
Furthermore, extra virgin olive oil has plenty of powerful antioxidants -- they can help fight off various diseases and strengthen the human immune system.
The primary antioxidants in extra virgin olive oil include anti-inflammatory oleocanthal and oleuropein -- a substance that protects LDL cholesterol (bad cholesterol) from oxidation.
Lastly, extra virgin olive oil also has a high omega-6 to omega-3 ratio (over 10:1). However, that isn't any cause for concern because the overall amount of polyunsaturated fats is still considerably low.
11 Health Benefits of Extra Virgin Olive Oil
Understanding the natural composition of extra virgin olive oil helps understand how each individual nutrients benefits the human body. The following health benefits of extra virgin olive oil are true for everyone who consumes it.
Large Amount of Antioxidants
The natural extraction method and minimal refinement ensure extra virgin olive oil retains most of its nutrients and antioxidants.
EVOO contains over 30 different kinds of phenolic compounds -- powerful antioxidants that protect your body against free radicals. Free radicals are molecules responsible for aging, diseases, and cell damage.
The large amounts of antioxidants fight against inflammation and protect your blood cholesterol from oxidation, effectively decreasing the risk of heart disease.
Rich in Healthy Monounsaturated Fats
14% of the extra virgin olive oil is saturated fat, and 11% is polyunsaturated fat, such as omega-6 and omega-3 fatty acids.
However, the majority of the fatty acid in olive oil is oleic acid -- a monounsaturated fat that makes up 73% of the total oil content.
A recent research has found that oleic acid reduces any form of inflammation and can have positive effects on genes linked to cancer cells (especially breast cancer).
Since monounsaturated fats are resistant to high heat, it makes extra virgin olive oil a fantastic selection for cooking (extra virgin olive oil has a smoke point of 376F). Furthermore, monounsaturated fats also prove to be beneficial against cardiovascular disease, helping control high blood pressure, cholesterol levels, and blood sugar levels.
Anti-Inflammatory Properties
Chronic inflammation is among the primary drivers of diseases, such as cancer, metabolic syndrome, type 2 diabetes, arthritis, and Alzheimer's disease.
Extra virgin olive oil is proven to help reduce chronic inflammation, thus having extensive health benefits.
This anti-inflammatory effect is primarily there because of antioxidants; more specifically, it's because of oleocanthal -- it functions similarly to other anti-inflammatory drugs, such as ibuprofen.
Even having 50 ml of extra virgin olive oil can have the same effect as that of 10 percent of the adult dosage of ibuprofen.
The oleic acid, the main fatty acid in extra virgin olive oil, can also reduce levels of inflammation in C-reactive protein (CRP). Some studies also show that in the long term, your body can eventually develop a natural defense against inflammation if you keep on using extra virgin olive oil in decent quantities.
Help Reduce the Risk of Strokes
A stroke is induced because of a disturbance of blood flow to your brain; the disturbance can be caused by a blood clot. As a consequence, strokes are the next most frequent cause of death in most developed countries, after heart attacks.
Many studies have found that using olive oil may reduce the chances of a stroke by up to 40%. The primary reason is that people using extra virgin olive oil are essentially increasing the use of heart-healthy fats in their monounsaturated diet.
The combination of healthy fats, reduced oxidative stress, and a healthy diet always leads to better cardiovascular health and a reduced risk for strokes.
Protection Against Heart Disease
Being the most common cause of death in the world, people often overlook heart disease by not taking care of heart health.
However, plenty of research have shown that heart disease is relatively less common in Mediterranean countries, where there's high consumption of olive oil. While it doesn't necessarily mean that olive oil plays the only part, it does play a part in reducing heart disease.
Extra virgin olive oil has active chemicals that have cardio-protective properties, such as preventing atherosclerosis and lowering blood pressure, among other things.
Studies have found that individuals who consume high-quality extra virgin olive oil and have a low-fat diet tend to be at a lower risk of heart disease.
Furthermore, extra virgin olive oil protects LDL cholesterol from oxidation, lowers inflammation, and improves blood vessel linings, helping prevent excessive blood clotting. Most importantly, it helps manage high blood pressure.
Reduced Risk of Type 2 Diabetes Extra virgin olive oil also tends to have positive effects on blood sugar levels and insulin sensitivity. As a result, it helps ward off type 2 diabetes.
One of the phenolic compounds in EVOO helps in glucose metabolism, improving the effectiveness of insulin.
If you couple the use of EVOO with a Mediterranean diet or a low-fat diet, you can reduce the risk of type 2 diabetes by up to 50%.
Boost Bone Health Extra virgin olive oil is rich in polyphenols, and it can protect against bone loss with aging. Olive oil helps with bone reabsorption (the breakdown of calcium) and increase bone formation.
As a result, people who have extra virgin olive oil have a lower risk of bone fractures, especially for older people.
Assists in Weight Loss Some people think that consuming olive oil can eventually lead to weight gainnevertheless, it is quite the opposite.
Several studies have shown that diets that include the use of olive oil tend to have favorable results in body weight. Most diets that have extra virgin olive oil eventually lead to weight loss.
The weight loss effects are felt whether you use extra virgin olive oil as cooking oil or just use it for garnishing (for example, on salad dressings).
Protection Against Specific Cancers Cancer is one of the leading causes of death in the world, and your diet can play a massive role in determining if you're vulnerable to it.
However, Mediterranean countries tend to have lower cancer patients, especially in areas where olive oil is used in large quantities. People in these areas had a lower risk of breast cancer and cancers of the digestive system.
Reduced oxidative damage due to free radicals with the help of antioxidants such as oleocanthal plays a role in reducing risk factors of cancer.
While there are many research to do before the benefits of extra virgin olive oil against cancer are fully confirmed, you still need to consider it.
Antibacterial Properties Extra virgin olive oil has nutrients that can effectively inhibit or kill harmful bacteria in the body.
For example, stomach ulcer and cancer-inducing bacterium, Helicobacter Pylori, can be inhibited with the continuous use of extra virgin olive oil.
Some of the bacteria that extra virgin olive oil can protect you against are resistant to antibiotics.
Even 40 grams of extra virgin olive oil per day can completely eliminate harmful bacteria in your body.
Reduced Risk of Alzheimer's and Arthritis Alzheimer's disease is a neurodegenerative condition that is caused by the buildup of beta-amyloid plaques on your brain cells.
Extra virgin olive oil has the capability to reduce or even remove the plaques. Furthermore, a Mediterranean diet rich in extra virgin olive oil tends to improve brain function.
Rheumatoid arthritis is an autoimmune disease that leads to deformed and painful joints, and it typically happens when your immune system starts attacking apparently normal cells.
Extra virgin olive oil tends to reduce oxidative stress and enhance inflammatory markers in arthritis patients. If you combine EVOO with fish oil, you can increase the anti-inflammatory effects.
Getting the Right Kind of Extra Virgin Olive Oil
If you're choosing olive oil over other cooking oils, such as coconut oil or traditional vegetable oil, make sure you get the perfect kind.
If you want most out of your olive oil, you should go for all-natural extra virgin olive oil. You'll not only get the maximum benefits but also superior taste and aroma.
The benefits of extra virgin olive oil make it a great option for your daily diet. Combine it with a Mediterranean diet, and you'll be on one of the healthiest foods you can choose for.
Extra Virgin Olive Oil is one of the most popular oils in the world, but what makes it so special? The answer might surprise you! It is not that it is made with a special olive varietal, or that it is harvested at a specific time....what makes Extra Virgin Olive Oil itself is the process by which it is extracted from the fruit.
So as to be classified as extra virgin, the oil itself has to come from the first press of the freshly harvested and undamaged olive fruit. During this process there can be absolutely no use of chemicals or excessive heat to be able to preserve the integrity of the oil. Once the oil has been extracted, it is subject to rigorous tests to ensure it is up to the standards that are required to label an olive oil"extra virgin."
Olive oils expecting to be labeled"extra virgin" have to pass a variety of chemical and tasting tests prior to going on the shelf for customers to purchase. A taste test is performed by a trained tasting panel (like California's own California Olive Oil Council, or COOC, tasting panel) to ensure the oil is defect-free and retains desirable attributes such as olive fruitiness. Chemical tests are performed in order to measure the oil's attributes, such as quality of fruit, milling, freshness, and overall handling.
Unlike wine, olive oil does not get better with age -- it is best when fresh. If you want the freshest olive oil, purchasing California-produced extra virgin olive oil is a necessity!
A majority of us have heard that Extra Virgin Olive Oil is good for your health, however what exactly makes it so good for you? EVOO's number one health claim is that it reduces the risk of cardiovascular disease -- that also happens to be the number one cause of death in the United States! In 2004, the Food and Drug Administration approved a qualified health claim for olive oil indicating a reduced risk of heart disease. The best tasting and tasting Extra Virgin Olive Oil provides the most health benefits.
There are a number of scientific studies that reveal olive oil can help prevent and treat heart disease. How does it do this, you may wonder? Olive oil actually protects against heart disease by helping to control the"bad" cholesterol (LDL) levels while simultaneously increasing the"good" cholesterol (HDL) levels in the human body.
Approximately 2 tablespoons of a high quality Extra Virgin Olive Oil each day contains large amounts of antioxidants (vitamin E and phenols in particular) that help to lower LDL cholesterol levels and increase anti-oxidant compounds in the bloodstream.
The health benefits of Extra Virgin Olive Oil don't stop there, nevertheless. New positive attributes of EVOO are being discovered regularly. Did you know that it helps boost your immune system, thus protecting against germs? It is true! In addition to that, it's also been found to be very effective in warding off the following diseases:
High Blood Pressure: In recent studies, systolic & diastolic blood pressure has been lowered thanks to the regular consumption of olive oil.
Heart Disease: Heart disease is caused by a buildup of cholesterol, but the consumption of olive oil helps to lower these cholesterol levels- hence decreasing the risk for heart disease.
Cancer: There is a phytonutrient, oleocanthal, that is found in olive oil that can decrease inflammation by imitating the effects of ibuprofen. This has actually been seen to decrease the risk of breast cancer (and its recurrence)! There are currently a few other olive oil components that are being analyzed for their potential effects on cancer; these components include squalene and lignans.
Diabetes: A diet rich in olive oil has proven to help lower"bad" low-density lipoproteins while improving blood sugar control and enhancing insulin sensitivity. As part of a diet low in saturated fats and moderate in carbohydrates & soluble fiber from fruits, veggies, and grains, olive oil is a healthy addition.
Oxidative Stress: It is well-known that olive oil is full of antioxidants (vitamin E especially) that have long been proven to minimize the risk of cancer. Olive oil is actually very high in monounsaturated fats, the kind that do not oxidize from the body, while also being low in polyunsaturated fats, the type that do oxidize from the body. This makes olive oil a wonderful addition to a healthy diet.
Osteoporosis: A diet high in olive oil has been shown to improve bone mineralization and calcification. It actually improves calcium absorption, thus playing an important role in aiding current sufferers and at the prevention of the onset of osteoporosis in others.
All of these unbelievable health benefits make you want to add EVOO to your everyday diet (if you haven't already), don't they?! Having a list this long, and constantly rising, the benefits of a diet rich in olive oil are not only abundant- but undeniable.
The polyphenols (antioxidants) that are found naturally in olive oil play a prominent role in the various health benefits attributed to olive oil. Of course, not all olive oils contain the same polyphenol content, which is determined by a number of factors. These factors include:
Olive Varietal: They variety of olive utilized to generate the oil determins the polyphenol count of the oil itself. For example, Koreneiki olives have a very large polyphenol count and Arbequina's have a very low count.
Timing of Picking: Oil produced from unripe (green) olives is likely to be richer in polyphenols than petroleum produced from the same olives that have been allowed to reach maturity.
Environmental Factors: Things such as altitude, irrigation, and cultivation all have an impact on polyphenol counts.
Extraction Conditions: Polyphenols are lost when methods meant to enhance yield are utilized. Things such as adding water, heating the paste, and increasing malaxation time mean your oil will contain less radicals.
Storage Containers: The more an oil sits the less polyphenols it will have. Keeping your olive oil in the ideal container will prolong your oil's life and keep the polyphenols from oxidizing too fast.
All of these unbelievable health benefits make you want to add EVOO for your everyday diet (if you haven't already), don't they?! With a list this long, and constantly increasing, the benefits of a diet rich in olive oil are not only abundant- but undeniable.
