It’s always been strange to us that olive juice is referred to as olive “oil”. The word “oil” just doesn’t seem healthy. But olive oil is different — especially when it’s used with other healthy, minimally processed or unprocessed foods. Extra Virgin olive oil (EVOO) is not only a culinary staple in Mediterranean cuisine but also a powerhouse of health benefits. Extracted from the first pressing of olives, EVOO is celebrated for its purity, robust flavour, and nutritional value. It’s also full of antioxidants and heart-healthy fats.
Here are some health benefits of incorporating just a tablespoon or two a day of Extra Virgin olive oil into your diet:
Heart-Healthy Fats
EVOO is predominantly composed of monounsaturated fats, particularly oleic acid, which makes up about 70-80% of its fat content. These fats are known to reduce inflammation, lower bad cholesterol (LDL), and raise good cholesterol (HDL). This combination helps protect against heart disease and promotes overall cardiovascular health.
Antioxidants
Extra virgin olive oil is rich in powerful antioxidants, such as polyphenols, vitamin E, and carotenoids. These compounds help combat oxidative stress, which is linked to chronic diseases like cancer, diabetes, and neurodegenerative disorders. Antioxidants also protect cells from damage and support overall health.
Anti-Inflammatory
Chronic inflammation is a root cause of many diseases, including arthritis, cardiovascular diseases, and certain cancers. EVOO contains oleocanthal, a natural compound with anti-inflammatory properties comparable to ibuprofen. Regular consumption of EVOO can help reduce inflammation in the body and alleviate symptoms of inflammatory conditions.
Brain Health
The high antioxidant content in EVOO protects brain cells from damage, potentially slowing cognitive decline. Research has shown that EVOO may reduce the risk of Alzheimer’s disease by helping to clear beta-amyloid plaques from the brain, a hallmark of the condition.
Digestive Health
EVOO is gentle on the digestive system and can improve gut health. It has a mild laxative effect, aiding digestion and preventing constipation. Additionally, the antimicrobial properties of EVOO can help maintain a healthy balance of gut bacteria.
Weight Management
While EVOO is calorie-dense, it has been linked to better weight management when consumed in moderation. Its healthy fats promote satiety, reducing hunger and preventing overeating. Studies show that people who include EVOO in their diets are less likely to gain weight compared to those consuming unhealthy fats.
Skin Health
EVOO isn’t just good for internal health; it’s also a natural remedy for healthy skin. Its vitamin E content helps moisturize and protect the skin from UV damage and premature aging. Applied topically or consumed, EVOO can leave your skin radiant and nourished.
Blood Sugar
EVOO has been shown to improve insulin sensitivity and regulate blood sugar levels. For people with diabetes or those at risk, incorporating EVOO into meals can help stabilize blood sugar after eating.
Cancer
The high levels of antioxidants and anti-inflammatory compounds in EVOO may help reduce the risk of certain types of cancer. Studies suggest that oleic acid and polyphenols may inhibit the growth of cancer cells and protect DNA from damage.
How to Incorporate EVOO into Your Diet:
Drizzle over Salads: Use EVOO as a base for salad dressings or drizzle it over fresh vegetables.
Cook Smart: While EVOO has a lower smoke point than some other oils, it can be safely used for sautéing and light frying up to about 450 degrees if you’re using the good stuff! Bread Dipping: Replace butter or margarine with EVOO as a healthy dipping or “buttering” option for whole-grain or sourdough bread.
Finishing Dishes: Add a splash of EVOO to soups, pastas, or roasted dishes for extra flavour and nutrition.
Extra-virgin olive oil is more than just a flavourful ingredient—it’s a health-boosting elixir. Its combination of heart-healthy fats, antioxidants, and anti-inflammatory compounds makes it a must-have in any balanced diet. Choose our high-quality, first-pressed and cold-pressed EVOO to maximize nutritional benefits and enjoy it as part of a healthy lifestyle. With its versatility and proven health advantages, EVOO is a simple yet powerful addition to your kitchen that supports both wellness and culinary excellence.
