Extra Virgin
Olive Oil
Health Benefits
Here is a link to Healthline's article on
11 proven benefits of Olive Oil:
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#antioxidants
6 Major Benefits of Extra Virgin Olive Oil
By: registered dietitian Julia Zumpano, RD, LD
Rich in antioxidants
EVOO contains more than 20 types of polyphenols, a category of plant-based chemical compounds that help protect your heart and reduce inflammation throughout your body. Polyphenols are a type of antioxidant.
“Extra virgin olive oil is loaded with antioxidants,” Zumpano confirms, “which is where all of the main benefits come from.”
But what exactly does that mean for you?
Antioxidants are tiny little health heroes whose job is to fight unstable molecules in your body called free radicals. If left unchecked, free radicals cause oxidative stress, which can lead to increased signs of aging and the development of chronic diseases.
“Antioxidants are almost like a shield around your cells, like a blanket around them to protect them from oxidative damage, Zumpano explains.
Contains healthy fats
Olive oil contains mostly monounsaturated fat, a type of unsaturated fat that’s been linked to benefits, like:
• Protection against harmful inflammation.
• Lower levels of LDL (or “bad”) cholesterol.
• Reduced blood pressure.
But this is only true when you eat monounsaturated fats in place of saturated fats.
“You really only reap the dietary benefits of EVOO if you use it as a replacement ingredient for, say, butter or other types of oil,” Zumpano clarifies. “You can’t just add it to a diet of fried foods and junk food and expect to get the benefits.”
To get the most benefits from EVOO, it should be the primary source of fat in your diet, followed by nuts. Not sure how to get started? Explore the Mediterranean diet to figure out how you can optimize your eating style for your health.
Eases inflammation
You might only associate inflammation with cuts and other external injuries, like when something gets swollen, puffy, and red after an injury. But inflammation can happen inside your body, too, and it can wreak havoc on your health.
But antioxidants can help.
One of the main antioxidants in extra virgin olive oil is olecanthal, which has such powerful anti-inflammatory properties that it has even been compared to ibuprofen. Oleic acid has also been shown to reduce inflammation.
May protect against cancer
Oxidative stress plays a role in the development of cancer. But yet again, antioxidants can help.
Multiple studies show that the compounds and antioxidants in EVOO may help lower your cancer risk. And oleocanthal, in particular, is thought to play a role in the cell death of cancer cells.
“Oleocanthal has been shown to work like an anti-inflammatory drug, to the extent that it can reduce oxidative damage due to free radicals — which is one of the main drivers of cancer,” Zumpano explains.
That doesn’t mean EVOO is a magic pill that will prevent cancer; nothing is. But it means that as part of a healthy diet, EVOO is one of many plant-based foods that can help your body stay well and fight disease.
Good for cardiovascular health
“Olive oil has been studied from a cardioprotective standpoint, and it has been shown to reduce lipids and blood pressure,” Zumpano continues, “all of which are really helpful for your heart.”
There are a few factors at play, starting with the polyphenols we discussed earlier. A 2017 study showed that the polyphenols in EVOO can help protect against:
• Atherosclerosis (hardening of the arteries).
• Stroke.
• Cardiovascular diseases.
Next up is oleic acid, the main fatty acid in olive oil. It makes up about 73% of the oil itself, and it’s also heart-healthy.
“Oleic acid is a monounsaturated fat that has been shown to help to lower bad cholesterol, raise good cholesterol, and reduce risks of heart disease and stroke,” Zumpano says.
EVOO also provides oleuropein, a compound known for its ability to help lower blood pressure. It has been shown to protect low-density lipoprotein (aka LDL or “bad cholesterol”) from oxidation.
Could help you live longer
This sounds like a pretty lofty claim for little old olive oil, right? But with all the benefits we’ve just named — including keeping chronic diseases at bay — it makes sense that incorporating extra virgin olive oil into a healthy diet may help you live longer.
A 2022 study found that over a 28-year period, high olive oil consumption was associated with an 8% to 34% lower risk of death related to disease.
Specifically, participants who consumed a lot of olive oil were 19% less likely to die of cardiovascular disease and 17% less likely to die of cancer than people who didn’t consume much of it.
Reasons To Drink EVOO
Extra Virgin Olive Oil (EVOO) is a superfood because it has many health benefits. Drinking it regularly may benefit your heart, bones, and digestive health. It also helps stabilize your blood sugar levels and can be good for weight loss.
How much should I drink?
The general advice on the web is to have a tablespoon or two a day. Drinking EVOO every day has several health benefits, including:
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Heart health: EVOO is high in oleic acid (monounsaturated fatty acids), which can lower LDL ("bad") cholesterol and reduce the risk of cardiovascular disease and stroke.
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Anti-inflammatory: EVOO contains antioxidants and anti-inflammatory compounds that can help reduce inflammation and pain.
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Digestive health: EVOO can help your stomach and the digestive system absorb nutrients from food. Some say drinking EVOO can create a protective layer in the stomach and reduce stomach acidity.
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Gut health: EVOO has antibacterial properties, which can stimulate the growth of beneficial gut bacteria and reduce harmful bacteria.
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Intestinal health: EVOO can have a slight laxative effect and help stabilize digestion.
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Cancer: EVOO may play a role in the death of cancer cells.
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Dementia: Observational studies have shown a link between lower risks of dementia in people who consume higher amounts of olive oil.
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Blood sugar: Drinking EVOO regularly may help stabilize blood sugar levels.
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Bone health: EVOO antioxidants may help increase bone density.
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Skin health: EVOO can help improve skin health.
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Weight management: EVOO can help prevent obesity and weight gain.
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Anti-aging: EVOO's polyphenols and antioxidants have anti-aging properties.
Scroll down to the "Tips" slides to find out "What else EVOO is good for?" Hint: Hair treatment + Moisturizer + Cuticle conditioner!
As you may know, EVOO is a key component of the Mediterranean diet, which is considered one of the healthiest diets in the world. Nutritionists have promoted EVOO as a swap for saturated cooking fat for years.
According to historical records, EVOO production is believed to have started around 4,000 BC. The earliest surviving olive oil amphorae date back to 3,500 BC, indicating that EVOO has existed for at least 6,500 years.
Here are some key points about EVOO's history.
Early cultivation:
Olive trees were widely cultivated in Crete by 3,000 BC, making them a highly prized commodity in the region.
Mediterranean origins:
Olive cultivation and olive oil production are deeply rooted in the Mediterranean region.
Ancient civilizations:
People have heavily utilized olive oil for food, medicine, cosmetics, and fuel.
Of course, beyond all the potential health benefits of ingesting olive oil, it has been a useful food staple for thousands of years, thanks to its excellent taste and texture. In fact, we have been enjoying it for quite some time!
This information is not a replacement for a doctor's or professional dietitian's advice.
How to tell if your "Extra Virgin" Olive Oil is Real or Fake
Since we know olive oil fraud is widespread across the world, you’re probably wondering how you can actually tell if the olive oil bottles on supermarket shelves are actually “extra virgin.” Many manufacturers mislabel their bottles as “extra virgin,” but in reality, the oil has either been tampered with or diluted with sunflower, soybean, or other nut oils, or they’re low-grade oils that have been disguised with chemicals like chlorophyll and beta-carotene to trick consumers.
The fact is—especially for American consumers—we’re so used to fake extra virgin olive oils that we’d have a hard time tasting the difference. But if you keep buying the fake stuff, you won’t be able to reap the health benefits of extra virgin olive oil, like protecting against heart disease, inflammation, and high blood pressure. You’d just be consuming fat instead of healthy fat.
So, how can you tell if the olive oil is 100 percent authentic? Take a look at these simple ways below:
1. Smell and Taste It
True olive oil should smell fresh, like grass or something fruity. Avoid something that smells musty or rancid, or even odorless. In addition to smell, when you’re tasting olive oils, you should recognize hints of grass, fruit, and almond. Plus, it’s a good sign if the oil tastes a bit bitter (but not too much) and also has a peppery taste as well (you might be able to feel it in the back of your throat). Don’t worry so much about color—it can be everything from a greenish or straw hue.
2. Look at the Batch Date
This is not the same as an expiration date. Look at the bottle’s label for a “batch date,” "bottled date," or “harvested date” that’s within 18 months. If it only has an expiration date and nothing else, you might want to consider not purchasing it because you could be purchasing olive oil that has been produced or bottled years before.
3. Pay Attention to How It’s Bottled
Olive oil should be stored in a dark, cool place, so if the bottle is clear, you’ll want to stay away from that brand. A darker bottle will help preserve the olive oil. Additionally, the olive oil should be packaged in a glass bottle—a plastic bottle is too porous to protect if from heat, light, or moisture. Since you want to consume the olive oil pretty quickly after opening the bottle, don’t feel pressured to buy a big bottle in order to save money.
4. Read Labels Carefully
Just because the olive oil says it was “packed” or “bottled” in a certain location, doesn’t mean the olives were grown there, or even that the oil was produced there. Olive oil could be made in a different country and then sent to Italy or Greece for bottling. Look at the label to find out exactly where the olive oil was produced. In addition, the label should say “extra virgin,” and avoid any terms like “pure,” “light,” or “olive pomace oil”—that means it’s been chemically refined.
5. Price
“Early harvest” olive oil (which has the highest level of healthy polyphenols) is oil squeezed from the olive before the olive is ripe. An unripe olive yields much less olive oil but much higher quality oil. Since the manufacturer yields much less oil it makes the “juice” more expensive. If you’re buying at the grocery store, pay attention to the label and avoid bargain prices. Unfortunately, if it’s cheap, it might not be genuine olive oil—so think of it as an investment in your health!
Tuscany EVOO labels tell you when it is harvested, where the trees are grown, and where it was milled to become EVOO. Please look at our 2024 Harvest page to see all the fun!