Not only is extra virgin olive oil (EVOO) a staple in Mediterranean cuisine, but it also serves as a powerful source of healthy fats, offering numerous health benefits. Produced by cold-pressing olives, EVOO retains the natural antioxidants and nutrients found in the fruit, offering a wide range of positive effects on overall health. From heart health to anti-inflammatory properties, here’s a closer look at the many reasons why EVOO should be a part of your daily diet.
1. Rich Source of Healthy Monounsaturated Fats
EVOO is mainly composed of monounsaturated fats, particularly oleic acid, which constitutes 55–83% of its total fat content. Monounsaturated fats have been proven to have many health benefits, especially for cardiovascular health. These fats reduce the levels of bad LDL cholesterol while increasing good HDL cholesterol. Maintaining a healthy cholesterol balance can significantly reduce the risk of heart disease and stroke.
Furthermore, research has indicated that monounsaturated fats enhance blood flow and reduce inflammation. This makes EVOO food a great addition to any heart-healthy diet, such as the Mediterranean diet, which focuses on EVOO as the primary fat source.
2. High in Antioxidants
EVOO is rich in strong antioxidants such as polyphenols, vitamin E, and carotenoids, which play a significant role in the body by fighting off oxidative stress and cellular damage. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, and this is linked to various chronic diseases, including cancer and cardiovascular disease.
Polyphenols, in particular, are plant compounds that have anti-inflammatory, antioxidant, and antimicrobial properties. One polyphenol in EVOO, oleocanthal, has been shown to have anti-inflammatory effects similar to ibuprofen. These antioxidants help neutralize free radicals, reducing the risk of chronic diseases and slowing down the aging process.
3. Anti-Inflammatory Properties
Chronic inflammation is often the root cause of many diseases, such as arthritis, diabetes, and heart disease. EVOO has natural anti-inflammatory properties that can reduce inflammation in the body. The high concentration of oleocanthal, a polyphenol in EVOO, has been found to block the production of inflammatory enzymes, much like nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
According to studies, people who consume EVOO on a regular basis exhibit lower levels of C-reactive protein (CRP), an indicator of blood inflammation. It is therefore safe to say that EVOO can be considered a dietary option for the reduction of inflammation as well as diseases resulting from it.
4. Supports Heart Health
People already know that EVOO is beneficial for heart health. Due to its richness in monounsaturated fats, this oil lowers LDL cholesterol levels (“bad” cholesterol) and could even elevate the levels of HDL cholesterol, or “good” cholesterol, thus preventing atherosclerosis. This could mean a heart attack or stroke may be avoided because of this plaque buildup in arteries.
Omega-3 fatty acids, which are vital for heart health, are also found in EVOO. Omega-3s prevent blood clotting and lower triglycerides, thus lowering the risk of cardiovascular disease. EVOO can significantly reduce the risk of heart disease when taken regularly, especially with a diet that is full of fruits, vegetables, and whole grains.
5. Brain Health and Cognitive Function
The benefits of EVOO are not limited to the body. It also extends to brain health. Studies indicate that the antioxidants in EVOO, such as oleocanthal, can protect the brain from oxidative stress and inflammation, which are related to neurodegenerative diseases like Alzheimer’s and Parkinson’s.
EVOO has been demonstrated to enhance memory and cognitive performance. The monounsaturated fats found in EVOO maintain the integrity and function of brain cell membranes, thereby facilitating proper neural communication. Furthermore, EVOO may lower the risk of stroke, which in turn could potentially preserve cognitive ability.
A study published in Current Alzheimer Research revealed that the consumption of extra virgin olive oil improved cognitive function in older adults and even reduced the accumulation of beta-amyloid plaques, a hallmark of Alzheimer’s disease. These findings underscore EVOO’s potential role in maintaining brain health as we age.
6. Promotes Weight Loss and Healthy Metabolism
Despite its calorie content, EVOO may have an opposite effect on weight loss. Monounsaturated fats are present in the EVOO and promote the feeling of being full for longer, thereby lowering the intake of calories overall. The improvement of insulin sensitivity also reduces the risk of developing type 2 diabetes because it maintains better control over the blood sugar level.
More so, research has demonstrated that a Mediterranean diet that is highly rich in EVOO aids in weight management. Including EVOO in food has been linked to reduction of abdominal fat and improved metabolic health; hence, it is associated with weight management and prevention of obesity.
7. Aids in Digestion and Gut Health
EVOO may also contribute to digestive health. The monounsaturated fats that EVOO contains will be useful in the lubrication of the digestive tract so that food may easily pass through the intestines and not be constipated. It has been found that EVOO enhances the production of bile, which breaks down fats, hence aiding in digestion.
Moreover, EVOO has prebiotic effects, meaning that it helps support the growth of beneficial gut bacteria. A healthy gut microbiome is crucial to overall health since it affects immunity, digestion, and even mental health.
8. Skin Health
The antioxidants and healthy fats in EVOO also benefit your skin. EVOO has been used for thousands of years as a natural moisturizer, and studies have proven that it improves hydration and elasticity in the skin. Vitamin E and polyphenols in EVOO protect the skin from oxidative damage due to sun exposure and environmental pollutants.
Furthermore, the anti-inflammatory properties of EVOO can help reduce the appearance of wrinkles and prevent premature aging. Some research also suggests that EVOO can help manage skin conditions like psoriasis and eczema by reducing inflammation and improving skin barrier function.
9. May Reduce the Risk of Certain Cancers
The antioxidants and anti-inflammatory properties of EVOO also may reduce the risk of various cancers. In particular, kills cancer cells in laboratory studies. More research is needed to determine whether these results are applicable in humans, but preliminary evidence does suggest that EVOO might help protect against breast, colon, and other cancers.
The polyphenols that exist in EVOO would help reduce oxidative damage that potentially leads to mutations of the DNA, leading to cancer, as precursors. EVOO may well protect against certain types of cancers through its capacity to reduce inflammation and support immunity.
Conclusion
Extra virgin olive oil can be much more than just another flavorful addition in salads and a few Mediterranean dishes. It offers nutritional power by delivering a high number of different health benefits. From a healthy heart and brain, weight management through shedding some pounds, to the prevention of skin damage through antioxidants, EVOO boasts numerous benefits, making it essential in any healthy diet. Whether for cooking, drizzling over vegetables, or added to dressings, EVOO is the easy way to enhance your health and well-being.