Why Is Extra Virgin Olive Oil or EVOO So Healthy

It is no secret that the Mediterranean diet , whose properties are based mainly on the consumption of fruits, vegetables, legumes, cereals, fish, and of course, extra virgin olive oil (EVOO), has contributed significantly to the increase in life expectancy of the inhabitants of southern Europeans.

For example, Italians and Spaniards consume around 13 liters per person yearly. It is not surprising, then, what several studies have confirmed: EVOO plays a vital role in a lower incidence of heart disease and low risk of cancer in Mediterranean countries compared to other European and American populations.

But you may be wondering why extra virgin olive oil is so healthy. Read on to find out!

What is extra virgin olive oil?

Extra virgin olive oil is the highest quality oil that exists. It is obtained after the olives' first and only pressing, the olive tree's fruits. Its extraction process is incredibly simple: you just press the olives, and the oil comes out.

It is called "extra virgin" because, during its preparation, no type of additive, color, or preservative is added in order to preserve all its properties, flavor, and purity. Authentic extra virgin olive oil is distinguished by its intensely fresh and fruity aroma. In addition, it has a high content of phenolic antioxidants, which is the main reason why EVOO is so healthy.

However, due to its high level of demand, it is easy to find adulterated products, so it is essential to know how to distinguish between an authentic EVOO and a fake one. Before choosing, you must verify, among other factors, the certification seal, the harvest date, the type of olive, and the degree of acidity. Remember that the more useful information a product gives us on its label, the more reliable the product brand will be.

Nutritional composition of extra virgin olive oil

Fats in the diet are often very controversial. While some prefer to cook and fry with animal fat, others opt for vegetable, sunflower, or corn oil. However, one of the few fats most people consider healthy is extra virgin olive oil . Among the main properties of this true "liquid gold " are:

● Monounsaturated fatty acids (oleic acid) are a type of healthy fat present in our valued olive oil, capable of reducing LDL cholesterol (bad cholesterol) and increasing HDL (good cholesterol). A diet rich in monounsaturated fats has been shown to help reduce the risk of heart disease and stroke.

● Omega 3 has proven to be an essential ally for cardiovascular health, reinforcing heart health by stopping the accumulation of cholesterol plaques in the arteries.

● Phenolic compounds , also known as polyphenols, are potent antioxidants of great relevance in preventing diseases. Recent studies suggest that high polyphenol olive oil could slow the growth of cancer cells in the skin, breast, colon, and lungs.

●  Essential vitamins . Among the multiple benefits of olive oil are vitamins A, D, E, and K, essential for the growth and care of bones and the proper functioning of the nervous, immune, and muscular systems. That is why some pediatricians recommend extra virgin olive oil as the main fat in the diet of children from 2 to 6 years old.

A 100-gram serving of extra virgin olive oil provides the following:

● Saturated fat: 13.8%

● Monounsaturated fats: 73.0%

● Polyunsaturated fats (omega 3 and 6): 10.5%

● Vitamin E: 72% of the recommended daily amount

Powerful anti-inflammatory benefits of EVOO

We could spend hours discussing the fantastic benefits of this treasure of nature. However, let's take a look at oleocanthal, one of the more than 36 phenolic compounds present in the best extra virgin olive oil, which in recent years has drawn the attention of experts thanks to its powerful anti-inflammatory effect.

For example, the amount of oleocanthal in 1.6 ounces (about 3.4 tablespoons) of EVOO has been shown to act similarly to 10% of a dose of ibuprofen (an anti-inflammatory drug effective against pain). However, unlike any medication, California olive oil is a natural anti-inflammatory agent that anyone can safely consume.

Chronic inflammation is thought to be one of the main drivers of conditions such as diabetes, metabolic syndrome, cardiovascular disease, arthritis, Alzheimer's disease, cancer, and other common degenerative conditions. On the other hand, research reveals that the anti-inflammatory properties of extra virgin olive oil can combat and even prevent the development of these chronic diseases.

The powerful natural anti-inflammatory benefits attributed to EVOO and oleocanthal include the following:

●  Neurodegenerative diseases

A controlled trial in humans showed that a diet enriched with the best olive oil positively impacted brain function, thanks to its anti-inflammatory components that fight free radicals that cause neurodegenerative diseases such as Alzheimer's and Parkinson's.

●  Cancer

Various scientific investigations indicate that oleocanthal, present only in authentic extra virgin olive oil, can delay the development of cancerous tumors and even destroy cancer cells without damaging healthy cells. Therefore, consuming EVOO regularly within a balanced diet can reduce the risk of breast, prostate, lung, and colon cancer.

●  Heart disease

As we mentioned before, thanks to its antioxidant compounds and powerful anti-inflammatory effect, "liquid gold" plays a fundamental role in preventing heart disease.

An important study showed that the Mediterranean diet rich in EVOO could reduce heart attacks and the risk of premature death by up to 30%, and if aged balsamic vinegar is added, the chances can be increased. 

●  Arthritis

It is believed that the anti-inflammatory properties of olive fruit can also slow down the degenerative process and reduce pain caused by osteoarthritis and rheumatoid arthritis. Some people apply it directly to the affected area with a gentle massage to reduce inflammation and relieve pain, in addition to consuming it regularly to maximize the benefits of extra virgin olive oil .

Can extra virgin olive oil be heated?

The short answer is yes. The reason is quite simple: authentic extra virgin olive oil is extremely stable, thanks to the large number of monounsaturated fats that make it up. Therefore, you can use olive oil for cooking at high temperatures without fearing losing its nutritional components. How can we be sure?

For example, a renowned news website published the results of a university experiment in England in which sunflower oil, vegetable oil, corn oil, and EVOO, among others, were subjected to high temperatures. As a result, oils rich in polyunsaturated, such as corn and sunflower, generated very high levels of aldehydes, a toxic compound linked to an increased risk of heart disease and cancer. We also recommend reading our article avocado oil vs. olive oil .

However, extra virgin olive oil and rapeseed oil were found to be quite resistant to intense heat. In fact, another study published by Food Chemistry revealed that frying certain foods, such as French fries, with authentic EVOO can significantly improve their nutritional profile.

Therefore, it can be said that among the options we have for cooking and frying, extra virgin olive oil is probably one of the most attractive due to its innumerable attributes and beneficial properties for health, its great capacity to with stand high temperatures without being altered nor degrade and of course for its exquisite unique flavor.

Enjoy all the benefits of consuming authentic extra virgin olive oil

California extra virgin olive oil is definitely a recommended "superfood" for people of all ages, especially those with heart disease, neurodegenerative disease, or at high risk for future disease. So next time, don't hesitate to use it in your salads, to sautée, for baking, in stews, for grilled meats, and in endless recipes that include balsamic vinegar, garlic olive oil , basil olive oil , olive and fig , olive and pepper , olive oil and lemon , and so many more combinations.

Shop at We Olive, a top-rated online olive oil store, today or use our section of olive oil stores near me and start enjoying our wide variety of California Olive Oil Council (COOC) certified authentic EVOOs, including flavored olive oil, aged balsamic vinegar, flavored balsamic vinegar and many other organic products by artisan producers in California.