3 Steps to Enjoy Extraordinary Health Benefits from Extra Virgin Olive Oil

Posted by Ruth Mercurio, Professional Olive Oil & Wine Taster on 18th Jun 2021

Olive Oil Health Benefits

"Two tablespoons of olive oil a day, keep the doctor away." Yes! Health experts and nutritionists have increasingly recommended this fantastic superfood in recent decades. The reason? Years of research and experience have provided irrefutable proof that olive oil – specifically certified extra virgin olive oil – is not only good for you but offers extraordinary health benefits that will reduce the risks of developing mild and chronic diseases and increase your quality of life. At the end of this article, you will be able to know how to follow 3 simple steps to experience the full benefits of buying certified extra virgin olive oil at your local WE OLIVE olive oil store.

Extra Virgin Olive Oil Health Benefits 

Olives are actually considered stone fruits, like cherries. In fact, when crushed and pressed, a certified extra virgin olive oil is like an exceptional fresh-squeezed fruit juice but with unique and increased benefits. An olive can go from green to shiny black when it ripens in a tree. It seems hard to believe that inside it lies precious liquid that has been coveted and enjoyed for centuries. Very few foods and ingredients have such a rich history and legacy as the best extra virgin olive oil.

Furthermore, the historical record of populations who have included extra virgin olive oil in their diet for hundreds of years gives evidence of tremendous health benefits. Would you like to enjoy the same extra virgin olive oil health benefits? Follow the following simple steps:

1. Take Two Tablespoons a Day

Of course, this guideline does not mean you should take only the exact amount of two tablespoons every day. Rather, the FDA recommends taking two tablespoons of extra virgin olive oil or more to have a healthy heart and reduce the risk of developing heart disease. How can they be so sure to make such a recommendation? Because certified EVOO contains natural antioxidants such as polyphenols. Such antioxidants protect cells from damage, prevent blood clots, and reduce sugar levels. Besides, these antioxidants improve brain function and digestion.

In contrast, seed and non-extra virgin oils do not have nearly as many antioxidants. Plus, artificial, animal and some seed oils have saturated and trans fats, which are unhealthy and increase the risk of developing serious illnesses.

In short, consider the numerous risk reductions and preventions that two tablespoons of extra virgin olive oil a day provide:

  • Prevents blood clots
  • Reduces the risk of coronary artery disease
  • Reduces sugar levels
  • Prevents developing Type 2 diabetes
  • Lowers the risk of developing mental conditions such as Alzheimer's
  • Reduces incidence of mood disorders including anxiety and depression
  • Lowers incidence of obesity and its adverse effects and comorbidities
  • Reduces the risk of developing some forms of cancer significantly

Moreover, consider what can two tablespoons of extra virgin olive oil a day help you improve:

  • Enhanced brain function, concentration, and memory
  • Improved digestion
  • Improves insulin levels
  • Improves quality of life and reduces aging effects
  • Increases energy levels
  • Improves blood pressure levels
  • Strengthens the immune system
  • Improves cholesterol levels by increasing the good cholesterol levels ( HDL) and reduces the bad cholesterol ( LDL)

Would you like to have ideas on how to incorporate two tablespoons of extra virgin olive oil a day? Check out our food pyramid and fantastic recipes section for ideas regarding dressings, salads, entrees, desserts, and much more!

2. Buy Only Certified Extra Virgin Olive Oil

Unfortunately, olive oil's fantastic benefits and popularity have caused many companies to profit from poor quality or even counterfeit olive oil. In fact, a recent 60 Minutes and New Yorker magazine investigative report demonstrated that in the United States alone, 70% of extra virgin olive oil is probably a fraud. Very likely, most of the olive oil labeled "extra virgin" currently offered at big chain stores might be mixed with other oils. Worse yet, it could not be olive oil at all. Instead, most fraudulent olive oil brands contain vegetable oil disguised with coloring and synthetic aroma. In contrast, the certified extra virgin olive oil you find when searching for an  olive oil store near me is time-consuming and costly to produce, but the benefits are definitely worth every penny.

Does it matter what type of brand you buy? Indeed it does! If you purchase non-extra virgin olive oil, not only will you be losing the phenomenal anti-inflammatories and antioxidants your body will thrive from, but you will be getting the adverse effects of inferior olive oil brands. In contrast, when you choose the certified extra virgin olive oil from our top-rated olive oil store , you can rest assured that you are getting authentic EVOO that will add to your life the numerous health benefits mentioned above.

Furthermore, numerous people know how unproductive and a terrible investment it could to buy cheap, as opposed to buying original, authentic quality. For example, anyone that enjoys fashion -even those who are not into it- knows the immense difference of buying from authentic brands or companies such as Gucci, Channel, Lois Vuitton, or Nike. How much more important it is when buying foods and ingredients that will make a difference in your health!

Consider what Tom Mueller, a renowned olive oil author, says: "When someone tries an authentic extra virgin olive oil -anybody with taste buds regardless of their age or expertise- will never go back to the inferior brands. The reason? Because it is the most distinctive, complex, freshest thing you've ever tried. Your eyes are opened, and you realize how rotten the other stuff is."

Therefore, see for yourself such an abysmal difference the next time you go to your favorite WE OLIVE olive oil store. What makes our brand superior and exceptional? Simply put, we get our premium olives from local California growers -most of them are family-run businesses. As a result, there are no added flavors or ingredients to save a few bucks.

3. Stay Active

Finally, this step will significantly enhance the fantastic health benefits of taking two tablespoons of certified extra virgin olive oil every day. Of course, just having a healthy diet will not make all diseases and conditions disappear magically. Rather, when you incorporate physical activity into your diet rich with EVOO, you will not only increase your chances of improving or reducing the health conditions mentioned in step 1, but you will enjoy additional benefits that will be evident every hour of your every day.

Certified olive oil  Blood orange olive oil  Olive oil and lemons

Why invest in an authentic extra virgin olive oil

In general, extra virgin olive oil usually has a slightly higher cost than commercial oils. So, some think twice before acquiring it. In addition to being an element that can enhance the flavor of your dishes, today we will share some reasons why you should see it as a good investment in your health and that of your family, not a luxury. Also, we'll share 5 suggestions on how to use it.

It is worth mentioning that the Mediterranean diet is a lifestyle that has shown the health benefits of extra virgin olive oil. This last ingredient is one of the key elements of a healthy life. This feeding practice transmitted from generation to generation in places near the Mediterranean Sea consists of using more natural products, direct from the harvest and little overly processed.

Such is the case of extra virgin olive oil, which has a careful artisanal process that better preserves its nutritional properties. Olive oil is one of the few oils of vegetable origin that can be consumed without refining. This allows bioactive substances to be kept in larger quantities. Polyphenols, vitamin A, vitamin E, and other antimicrobial and antioxidant agents are some of the essential elements that compose it.

So, its daily consumption helps better metabolic control, heart condition, and even lower mortality risk. Olive oil and lemons are one of the best combinations. Although, of course, as we have already mentioned, it is necessary to balance foods such as vegetables, cereals, nuts, and low-fat proteins. Also, learn basic eating habits like cooking food properly.

Unfortunately, younger and younger people are beginning to suffer from chronic diseases and metabolic imbalances. So, investing in quality oil like extra virgin olive oil ( EVOO) can help you avoid health complications related to saturated fats that are so common today. On the other hand, strengthening the immune system and integrating healthy foods at an early age is the best way to combat health problems, even if we already have a genetic predisposition.

What to do to enjoy extra virgin olive oil health benefits

If you want to fully enjoy the extra virgin olive oil health benefit s it can offer, you must know how to preserve it best. In this way, you will enjoy its flavor and the benefits to your health that you can obtain through its daily consumption. Here are some things you should avoid to maintain the authenticity of extra virgin olive oil:

Don't expose it to high temperatures.

The best way to consume olive oil is raw. Salads, vinaigrettes, or directly allow you to benefit from their nutrients to a greater degree. Does that mean you can't cook with it? Not necessarily. Although you should keep in mind that their smell and taste may change when heated. Olive oil can also be used for cooking or frying, considering that the maximum recommended temperature is 160 - 180 ° C.

Be careful with the sun!

You may have noticed that many olive oil containers are dark in color. In part, it is to protect it from outside light since this can accelerate the deterioration of the product. The sun is considered the biggest enemy of EVOO as it encourages oxidation and altering its properties. For this reason, whether for your consumption or a gifts for olive oil lovers, it is advisable to store it in a place where it is not exposed to sunlight or the heat of the stove, especially if you live in a place where the climate is warm.

Don't over-consume it

As we have already seen, the ideal consumption is 40 milliliters or 2 tablespoons daily. You should remember that although it is healthy, it is still fat and contains a high-calorie concentration. So, you should avoid consuming it in excess. When integrating this element into your eating plan, you must balance your daily consumption on an empty stomach, in direct dishes, and your cooking. For example, if you want to accompany a salad, you may grill your protein instead of frying it.

Use it quickly

Did you know that EVOO has no expiration date? That is, you do not risk intoxicating yourself over the years. However, if you have a best-before date, take advantage of the extra virgin olive oil health benefits. And it is that with time it can lose its organoleptic properties, that is, its color, taste, or smell. It will help you a lot to know the date of the harvest on the label and consider that its ideal consumption is 6 months to 3 years.

Keep it closed

It may seem like a minor detail, but a common mistake is leaving the bottle open when cooking. Remember that the oil begins an oxidation process when it comes into contact with the air, so leaving it exposed for a long time shortens its useful life. You should also ensure that the container is hermetically sealed. Some even have oilers that are practical as a dispenser and, at the same time, can be easily sealed. 

Olive oil extra virgin benefits - Infographic


Are there differences between olive oil with the “extra virgin” designation?


The main difference between an oil that contains the designation of extra virgin and one that does not lie in its production process. Now, this does not mean that one is good and the other bad, but the choice between them will depend on the use that is going to be given to it, personal preferences in terms of flavor, and of course, the benefits that you want to provide to your health. Do you want to know which one suits you best? Here are some key distinctions:


Extra-Virgin Olive Oil:

  1. Extraction Process: EVOO is obtained through mechanical methods, such as cold pressing, without the use of chemicals or heat. This process better preserves the flavors, aromas, and healthy compounds present in the olives.
  2. Quality and Flavor: EVOO is of the highest quality and has a more pronounced and complex flavor. It can have fruity, bitter, and spicy notes, depending on the variety of olives and the land in which they were grown.
  3. Acidity: The acidity of EVOO is exceptionally low, generally less than 0.8%, which indicates high quality. Low acidity is an indicator of freshness and care in processing.
  4. Nutritional composition: Contains higher levels of beneficial compounds, such as antioxidants and polyphenols. Fatty acids are monounsaturated, especially oleic acid. Some, like California olive oil, are certified.
  5. Recommended Uses: Due to its robust and nutritious flavor, EVOO is commonly used in salad dressings, sauces, marinades, and to enhance flavor in prepared dishes. Just as some prefer to consume it raw, either on an empty stomach or to give a touch to a dish but without subjecting it to heat.

Olive oil without “extra virgin” designation:

  1. Extraction process: Olive oil goes through a process that may include refining and mixing with tiny amounts of virgin or extra virgin oil to improve its flavor and aroma.
  2. Quality and Flavor: It has a smoother and less complex flavor compared to EVOO. It can be a more neutral option, suitable for those who prefer a milder flavor.
  3. Acidity: The acidity of olive oil can be higher than that of EVOO, generally in the range of 1-3%.
  4. Nutritional composition: When processed, olive oil can lose some of the beneficial compounds present in EVOO, although it remains a healthy source of monounsaturated fats.
  5. Recommended uses: Due to its milder flavor, olive oil is suitable for high-temperature cooking and can be used for frying, baking, and sautéing.                                


California olive oil


Learn to distinguish an authentic EVOO!


Distinguishing a high-quality extra virgin olive oil may require some attention and knowledge, as oil quality can vary significantly on the market. By paying attention to some details of its presentation or label, you can increase your chances of choosing a high-quality extra virgin olive oil that retains its health benefits and delicious flavor.

Below are some guidelines that can help you identify a high-quality extra virgin olive oil:


  • Certification label: Look for olive oils that have certification seals, such as the Protected Designation of Origin (PDO) seal in Europe, the California Olive Council (COOC) seal, or the Australian Olive Association (AOA) seal. These certifications indicate that the oil meets specific quality standards.
  • Origin and Olive Variety: The oil label must clearly indicate the geographical origin of the oil and the variety of olive used. High-quality extra virgin olive oils typically come from regions known for their olive oil production, such as olive oil from Italy, Greece, Spain, and California olive oil.
  • Dark packaging: High-quality extra virgin olive oils are often packaged in dark bottles or cans to protect them from light, which can affect the quality of the oil.
  • Expiration and harvest date: Look for the harvest date on the label to ensure you are purchasing new oil. Also check the expiration date to ensure its quality.
  • Aroma and Flavor: A quality extra virgin olive oil should have a fresh and fruity aroma, with herbaceous or spicy notes. The flavor should be balanced and complex, with a bitter and spicy touch.
  • Tasting Tests: In some cases, you can find information about tasting tests carried out by certifying bodies. This can provide an additional indication of the quality of the oil.
  • Texture and Viscosity: A good extra virgin olive oil has a smooth texture and adequate viscosity. You can test this by pouring some oil onto a plate and seeing how fluid it is.
  • Price: While price is not the only indicator of quality, high-quality extra virgin olive oils typically command a higher price due to the costs associated with the production and quality of the olives.
  • Brand Research: Research the brand reputation or visit a nearby olive oil store. Brands that are dedicated to quality and authenticity tend to be more trustworthy.

Recipes to fully enjoy the flavor and benefits of extra virgin olive oil.


  • Garlic Bread with EVOO:


  • Baguette or rustic bread
  • EVOO
  • Chopped garlic
  • Fresh parsley
  • Salt

Preparation: Mix the chopped garlic with EVOO and parsley. Cut the bread into slices, spread the mixture, and toast it in the oven.


  • Italian style pasta:


  • Pasta
  • EVOO
  • Chopped garlic
  • Red pepper flakes
  • Fresh parsley
  • Salt

Preparation: Cook the pasta. In a pan, sauté the garlic in EVOO until golden. Add red pepper flakes and parsley. Mix with the cooked pasta.


  • Olive tapenade:


  • Black olives
  • Green olives
  • Capers
  • Garlic
  • EVOO
  • Lemon juice.

Preparation: Crush the olives, capers, and garlic in a food processor. Add EVOO and lemon juice. Serves as a dip or accompaniment.


  • Steamed broccoli with EVOO:


  • Broccoli
  • EVOO
  • Chopped garlic
  • Mayonnaise
  • Lemon juice
  • Salt

Preparation: Boil or steam the broccoli. For the aioli, mix the garlic with the mayonnaise, and add the EVOO and lemon juice. Serves as a dressing for broccoli.


  • Mediterranean Salad with EVOO Vinaigrette:


  • Tomato
  • Cucumber
  • Pepper
  • Red onion
  • Olives
  • Feta cheese
  • Lettuce leaves.

For the vinaigrette:

  • EVOO
  • Balsamic vinegar
  • Chopped garlic
  • Salt and pepper

Preparation: Cut the salad ingredients and mix in a bowl. For the vinaigrette, combine the ingredients and drizzle over the salad before serving.

EVOOOlive oil from CaliforniaBalsamic VinegarOlive oil stores near meEVOO


Start Enjoying the Healthiest EVOO Today!


Tom Mueller mentioned earlier also said that there has to be a first time to see the unique flavor and benefits of an authentic extra virgin olive oil for yourself . We just have to get those first drops of genuine extra virgin oil into our mouths to break them free from the terrible habit of lousy oil and from the brainwashing of advertising.

At WE OLIVE , we are proud to be certified by the California Olive Oil Council and support our hard-working local farmers that produce world-class olives. Shop online today or use our  olive oil stores near me section! Seriously, just wait to get the first drops of authentic EVOO in your mouth. You will never want to try any other oil again!

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