12 Surprising (and Not So Surprising) Health Benefits of Extra Virgin Olive Oil

It is always an unexpected joy when something so delicious turns out to be good for us too. (If you haven’t learned this about olive oil yet, it’s time you did).

Extra virgin olive oil has been a staple of Mediterranean cultures for thousands of years. It dates back to the ancient Greeks and Romans and remains the most popular cooking oil in the region to this day. In fact, nutrition experts believe the Mediterranean region is home to some of the longest-living populations precisely because their typical daily diet is so abundant in healthy fats such as olive oil, nuts and oily fish.

Compared to other cooking oils, extra virgin olive oil has a unique potential to counteract chronic and degenerative diseases thanks to the powerful polyphenol compounds found in it and its high percentage of monounsaturated fatty acids (MUFA). As a result, olive oil consumption is linked to everything from improved cholesterol levels to stronger bones and a lifted mood.

We have selected some of its most exciting health benefits, backed by research:

1. Rich in polyphenols.

Extra virgin olive oil is an especially rich source of polyphenols, natural bioactive compounds with antioxidant properties found in plant foods such as fruits, vegetables and olives. Polyphenols are beneficial for health in part because they help protect cells from so-called oxidative stress - an imbalance in the body that damages lipids, proteins and DNA in a way that contributes to heart disease, cancer, diabetes and dementia. Two abundant polyphenol compounds in olive oil - hydroxytyrosol and oleocanthal - have antioxidant, anti-inflammatory, neuroprotective and antimicrobial properties.

2. Good for cardiovascular health.

Extra virgin olive oil is heart-healthy for a number of reasons. In the often-cited study the participants who followed a Mediterranean-style diet that included over 4 tablespoons of olive oil a day showed a lower risk of developing cardiovascular disease and about a 30% lower chance of having a heart attack, stroke and cardiac death, compared to people who ate a low-fat diet. Extra virgin olive oil is also linked to improved cholesterol levels and lower blood pressure. For this we can thank the oleic acid and the various polyphenols in it, which, as we already mentioned, have the ability to reduce inflammation and oxidative stress and to change cholesterol levels in the bloodstream.

But we do not need to consume 4 tablespoons of olive oil a day to reap its benefits. In fact, the American Food and Drug Administration (FDA) has credible evidence supporting the claim that consuming 1 ½ tablespoons of oils rich in oleic acid, including olive oil, may reduce the risk of coronary heart disease, provided they replace fats/oils with a higher saturated fat content and do not increase the total number of calories we take in per day.

3. MMay reduce the risk of some types of cancer.

Although no food is a magic pill for cancer prevention, consuming olive oil may be one of the reasons for the lower rate of this type of disease in Mediterranean countries. Results from a recent study in 2020 show that extra virgin olive oil causes changes in gut bacteria that are associated with the prevention of colon cancer; and according to earlier research, women who eat the most olive oil tend to have a lower risk of colon and breast cancer. Several components of olive oil have demonstrated its anti-cancer properties, including oleic acid, hydroxytyrosol, oleocanthal, phytosterols and squalene.

4. Supports healthy memory and brain function.

Oxidative stress is implicated in the development of neurodegenerative diseases, including Alzheimer's disease. But the polyphenols of extra virgin olive oil, especially oleocanthal, function as powerful antioxidants that can help counteract this process. A study from 2019 on animals found that oleocanthal-rich extra virgin olive oil helped restore healthy function of the blood-brain barrier and reduce neuroinflammation in a way that may slow the progression of Alzheimer's disease.

5. Helps maintain a healthy mind and good mood.

The nutrients in olive oil that help nourish brain activity in our body can also help lift our mood. In fact, interesting studies from 2010, 2017 and 2019 support a growing body of research suggesting that Mediterranean-style diets can indeed help treat depression. In one of the studies, 30% of participants went into remission from moderate to severe depression after a 12-week Mediterranean diet intervention that included olive oil. An additional study proves that the beneficial fats in olive oil support the central nervous system, help nerves function properly and raise levels of the mood-supporting serotonin.

6. An effective remedy in the fight against pain and inflammation.

Olive oil can be a particularly good addition to our diet if we suffer from arthritis or another chronic inflammatory condition. For one thing, monounsaturated fats have been proven to lower levels of C-reactive protein - an inflammatory marker that is elevated in conditions such as rheumatoid arthritis. Extra virgin olive oil also contains the polyphenol oleocanthal, which has shown anti-inflammatory properties similar to ibuprofen. Some experts believe that regularly consuming foods containing oleocanthal may reduce the risk of inflammatory diseases.

7.  May improve bone health and strength.

A strange fact for some, but absolutely true! A study from 2018 reveals increased bone density among the women who had the highest intake of olive oil - results that held even after examining other representatives of the fair sex who took calcium and vitamin D for building bones. Scientists suggest that the anti-inflammatory polyphenols in olive oil may trigger mechanisms that help prevent bone breakdown and stimulate bone formation.

8. Supports a healthy gut microbiome.

The gut microbiome influences everything - from digestion and our mood to the appearance of our skin, so keeping it healthy is in our interest! And here again comes the great news! According to this report from 2019, the polyphenols of extra virgin olive oil can reduce inflammation of the gastrointestinal tract and stimulate the growth of bacteria that are beneficial to us. More specifically: the researchers found that taking about 1.5 tablespoons of extra virgin olive oil a day helps increase the populations of healthy bifidobacteria in the gut.

9. Supports a healthy immune system.

Whether we are trying to avoid a cold, limit the risk of cancer or cope with an autoimmune disease, a healthy immune system matters to us. It turns out that our immune system really likes healthy fats! A study from 2015 found that 3 tablespoons of extra virgin olive oil a day contribute to greater growth and activation of T cells, immune cells that attack foreign invaders. On the other hand, taking an equal amount of corn 

or soybean oil does not have these benefits. Once again we can thank the higher levels of polyphenols in extra virgin olive oil! Some researchers also believe that it may have a beneficial effect in the fight against COVID-19 infection.

10. Balances blood sugar and may help prevent diabetes.

Healthy fats are a key nutritional component for anyone trying to prevent the onset of, or manage, type 2 diabetes. In a study from 2017, the participants who took the most olive oil had lower fasting blood sugar and a 16% reduced risk of developing diabetes. All fats help slow the absorption of glucose into the bloodstream, which can keep blood sugar stable, but research shows that the main monounsaturated fat in olive oil, oleic acid, may be especially protective against insulin resistance. Saturated fats, on the other hand, can trigger inflammation and have a harmful effect on beta cells, the pancreatic cells that produce insulin.

11. Helps with weight loss.

Great news for the ladies! Since olive oil keeps blood sugar levels stable, it can help curb appetite - one more reason to choose a salad dressing made with extra virgin olive oil and vinegar! This study from 2018 proves that overweight women who added more than one tablespoon of extra virgin olive oil to their morning meal lost more body fat and had a greater drop in blood pressure compared to those who added soybean oil to their breakfast. An earlier study showed that high olive oil consumption in the context of the Mediterranean diet does not cause weight gain.

Of course, olive oil is still a high-calorie food, so it is best to use it as a replacement for less healthy fats in our diet.

12. It is the healthiest oil we can cook with.

Contrary to popular belief, extra virgin olive oil actually has a moderate to high smoke point of 176 to 210 ° C. Research from 2018 proves that extra virgin olive oil is actually the most stable cooking oil, withstanding degradation better than oils with a high smoke point. This means we can use it for sautéing, baking and even frying. Thanks to its abundance of heat-resistant monounsaturated fatty acids and polyphenols, olive oil counteracts the oxidative stress caused by heat and slows the formation of unhealthy compounds such as free radicals. But what really sets extra virgin olive oil apart as a cooking oil? In 2015 scientists foundthat cooking vegetables such as tomato, eggplant and pumpkin in extra virgin olive oil actually increases the antioxidant content of these vegetables!

The bottom line is that extra virgin olive oil is extremely nutritious and there is no other cooking oil that compares to it in terms of taste, versatility and benefits to our health. Give your dishes a hug of this liquid elixir with our large palette of extra virgin olive oils from Ariston and Nobleza del Sur.

All articles in the “Health” section are consulted with specialists from Adella Clinic.