We often get the question, "Is olive oil really that healthy?" The answer, supported by scientific research, is a resounding yes. Let's explore the evidence-based reasons why olive oil, particularly extra virgin olive oil (EVOO), is considered a health superstar.
Cardiovascular Health Protection
EVOO is renowned for its positive impact on heart health. Rich in monounsaturated fats (one of the good fats), it has been shown to reduce the risk of cardiovascular disease. A landmark study in the New England Journal of Medicine found that a Mediterranean diet with extra-virgin olive oil reduced the risk of major cardiovascular events by 30%.
Anti-Inflammatory Properties
Chronic inflammation is a key factor in many diseases. EVOO contains oleocanthal, a compound that acts as a natural anti-inflammatory. A pivotal study published in Nature in 2005 revealed that oleocanthal exhibits anti-inflammatory effects similar to ibuprofen.
Cognitive Function Support
Randomized clinical trials in 2015 found that a Mediterranean diet rich in extra virgin olive oil is associated with maintained cognitive function and a reduction in the risk of neurodegenerative diseases like Alzheimer's. The neuroprotective effects of EVOO are attributed to its high content of polyphenols and other antioxidants.
Cancer Risk Reduction
While no single food can prevent cancer, a comprehensive analysis published in PLOS ONE reviewed 45 studies and found that higher olive oil intake was associated with a 31% reduction in cancer risk. Notably, significant protective effects were observed for breast, gastrointestinal and urinary tract cancers. The antioxidants and oleic acid in olive oil are thought to play a role in this protective effect.
Skin Health Promotion
EVOO is rich in vitamins E and K, which contribute to skin health. It also contains squalene, a compound that may help protect against UV damage. A 2022 study published in Food & Function highlights that consuming extra virgin olive oil offers notable benefits for skin health. EVOO’s rich antioxidants reduce oxidative stress and inflammation, which can slow skin aging, promote cellular regeneration, and enhance the skin’s resilience to damage. Regular intake may also help manage skin conditions like acne and eczema by improving overall skin health from within.
Incorporating EVOO into your diet
From heart health to brain function and everything in between, olive oil is more than a kitchen ingredient—it’s a health powerhouse. The Portuguese consume two tablespoons per day on average. If you're wondering how you can up your olive oil consumption, here are a few tips on incorporating it into your daily life:
- Use it as a salad dressing base, mixed with vinegar or lemon juice for a healthy and flavorful option.
- Drizzle it over cooked vegetables or roasted meats to enhance flavor and nutrition.
- Use it for low-heat cooking methods like sautéing or as a finishing oil for soups and stews.
- Use it as a delicious alternative when baking bread.
- Add it to your breakfast, it’s great in a smoothie or on top of yoghurt.
- Olive oil desserts, anyone?
And don't forget...to maximize health benefits, choose a high-quality extra virgin olive oil like Wildly Virgin’s Extra Virgin Olive Oil. Higher quality EVOOs are richer in polyphenols, which is where many of the magic health-promoting properties live.
As the Portuguese exclaim when raising their glasses in a toast, ‘Saúde!’—a heartfelt wish for health and well-being.
