Benefits of 2 tablespoons of olive oil a day

Posted by Ruth Mercurio, Professional Olive Oil & Wine Taste on 2nd Jan 2023


Benefits of 2 tablespoons of olive oil a day

To understand all about the benefits of 2 tablespoons of olive oil a day, it is first necessary to know well the central character of such good references. Good quality extra virgin olive oil has as its main quality a flavor between subtle and dominant since it is obtained only from cold-pressed olives.

Several studies have shown that the recommended dose is two tablespoons (30 ml or 1 Oz.) daily. Of course, you should consult your doctor and trusted nutritionist if you have a special diet. Moreover, there are other things that a good consumer of EVOO (Extra Virgin Olive Oil) should know:

●  Main benefits

●  Olive and Lemons

●  Other uses and benefits

Main Benefits of 2 tablespoons of olive oil a day

Extra-Virgin Olive Oil, used partially or in substitution for other common edible vegetable oils, can be the leap to a healthy diet of better quality and also low in calories. California olive oil is used by many dedicated to athletics to take advantage of good fats and eliminate those that cause an unnecessary gain of body fat.

When preparing high-protein dishes such as fish or chicken, there is less need to use large amounts of oil since its cold and light nature not only adds flavor to the preparation but also fulfills the function of a typical oil. The reason? Because it contains the benefits of a natural supplement since the human body alone does not produce a type of fatty acid called Omega 3, which is abundant in pure certified olive oil.

Therefore, it is also ideal for those who decide to opt for a vegan diet. California olive oi l is an excellent choice for preparing foods high in vegetable proteins and with an extra vitamin such as vitamin E.

Olive oil and Lemons

On the other hand, authentic extra virgin olive oil is very light to digest and very adaptable. For example, as it does not have a sweet or salty dominant taste, it can be combined with yeast, salt, garlic, hot spices, and, surprisingly, citrus fruits. Extra virgin olive oil is the only one that can be combined with citrus fruits without altering the structure of the mixture too much, without neutralizing its flavor, and without the need to emulsify.

In addition to an extraordinary flavor, this mix has many more benefits. Combined with some lemon, taking EVOO on an empty stomach can do more than just nourish and supplement. Take two tablespoons of olive oil and lemons on an empty stomach, and your digestion will improve considerably. The light fats of EVOO combined with the enzymes and fibers of the lemon will make two simple tablespoons of a digestive balm that is not irritating and, moreover, natural and pleasant.

  Olive and lemons

Besides being a great combo, olives and lemons have a lot in common. Their ripening process is similar, and they harvest seasons almost parallelly. Thus, planting an olive and a lemon tree at the indicated time, both consume nearly the same amount of water and bear fruit in proportion to their age; both take an average of 3 years to give their first fruits, in addition to their Hydrogen Potential (PH) is almost the same measurement from their extracts (Oil/juice).

For a long time and in different cultures, Olive and lemons have been used to prepare different types of dishes and especially preserves, such as garlic with rosemary, cooked in olive oil and preserved in it, olives in brine with slices of grapefruit, lime or in this case lemon, limes and dried dates, among many others. Pure extra virgin olive oil has unique health benefits, but combined with some lemon, vitamin C is added to the list of its extraordinary benefits.

Other Uses and Benefits of Extra-Virgin Olive Oil

Extra virgin olive oil can also be consumed with sweet foods such as pure honey, thus adding an exotic and, at the same time, tartness when added with aged balsamic vinegar. Considering that the tomato is a fruit, it can be cooked as sweet and sour jelly using EVOO as a base. Simply add the honey mentioned above and no salt; in this way, a perfect preserve is created for bread, cookies, and as gravy for white meats.

Aged balsamic vinegar

It is important to emphasize that certified extra virgin olive oil does not only need to be heated or cooked to taste good or to benefit from its nutrients. In fact, when consumed raw, many of its natural components and some minerals that you may not have known existed in olives are preserved. Among them are iron, magnesium, phosphorus, and iodine.

In a 100% vegan diet, as we have mentioned before, EVOO is a great ally because there are oils that only certain animal meats produce, and because in this diet they are not consumed, it can be taken as a supplement in tablespoons, two a day are recommended since exceeding it can also be harmful as with any other supplement. Even so, it should be noted that EVOO does not contain the same amount of cholesterol as some meats and even some seeds.

Some edible and special cooking oils are made from seeds or grains such as soybeans, sesame, corn, and sunflower seed. However, despite being useful, do not have the natural flexibility to be used as a dressing since their oilseeds are heavy or very dense and can hardly be combined with other natural ingredients, which may have more degrees of acidity or natural sugars.

Here is a simple recipe to take advantage of the benefits of 2 tablespoons of olive oil a day.


●  Two tablespoons of Extra-Virgin Olive Oil (30ml)

●  1/2 tablespoon salt

●  10 peeled white garlic cloves

●  The juice of one or two yellow lemons

●  Fresh rosemary to taste

●  White bread of your choice


We start by cutting our bread into pieces suitable for sandwiches and put them in the toaster oven for a few minutes until they are a uniform golden color, reserve them covered with a cloth napkin, and begin to heat our EVOO in a small and deep pan. Once the first bubbles come out, we cook our garlic until they brown evenly. Once they are ready, we reserve them on a ceramic or wooden plate. After a few minutes of letting them cool, add the rosemary and lemon juice and crush them with a fork or a mortar stick. Finally, we take our pieces of bread and spread the preparation on them.

olive oil health benefits

Since you have understood what the use of a high-quality extra virgin olive oil implies and means for your health, you can start now by consuming in small portions what suits your diet and, of course, your culinary tastes. While it is not necessary to use it to cook absolutely all your food, you can choose which ones to prepare if they need to carry some type of fat or use it as a preserve or dressing for salads and other vegetables that can generally be consumed raw.

Shop now our different products of certified extra virgin olive oil, natural or in infusions. Also, discover our variety of balsamic vinegar or use our olive oil store near me section to find the best tastings to delight your palate. You can also call us at 805 238 2900 if you want to place a special order, such as custom labels.

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