top 10 health benefits of extra virgin olive oil (evoo)
Extra virgin olive oil is a type of olive oil extracted from the first cold pressing of olives. It's considered to be the purest form of olive oil. EVOO is a healthy and versatile oil that has been used for centuries. It can be used for cooking, as a salad dressing, with slices of bread, and in many other ways.
While extra virgin olive oil (EVOO) is a staple in salad dressings and pesto, this nutrient-packed healthy fat can and should be used in many other ways. Not only does EVOO uplift any dish with its delightful fresh taste and exquisite aroma, but it’s also a versatile ingredient that can be used in anything from cakes to marinades to pasta. It’s also an item that you likely always have on hand, making it an easy addition to everyday meals.
Differing from other oils on the market, EVOO has a wide array of health benefits. But before we dive into all of its amazing health benefits, let’s take a look at the nutritional breakdown of EVOO.
Nutrition Breakdown (serving 1 tsp)
40 calories
4.5 g fat (3.3 g MUFA)
0 g carbohydrates
0 g protein
0 g cholesterol
0 g sodium
0 g fiber
0 g sugar
Calorically speaking, extra virgin olive oil (EVOO) is comparable to the rest. Whether it’s butter, canola oil, vegetable oil, or any other type of fat, it falls within the typical range of 34-31 calories per 1 tsp. Calories aside, EVOO has numerous health benefits that surpass other oils on the market.
Here are the top 10 health benefits of extra virgin olive oil (EVOO)
It’s an antioxidant powerhouse.
Antioxidants have one main purpose, they fight what’s known as free radicals. These free radicals cause oxidative stress in the body, which results in harmful cell damage. Extra virgin olive oil (EVOO) contains polyphenols that are full of powerful antioxidants. These polyphenols “quench” free radicals by neutralizing them. They also protect healthy cells throughout this process. EVOOs main phenolic compounds are hydroxytyrosol and oleuropein. They’ve been shown to have powerful antioxidant activity both in vivo and in vitro (9).
— Hydroxytyrosol: “Due to its molecular structure, its regular consumption has several beneficial effects such as antioxidant, anti-inflammatory, anticancer, and as a protector of skin and eyes” (15).
— Oleuropein: “Shows hepatoprotective role against liver damage induced by hazardous stimuli. Has anticancer activity as well as antiviral activity” (14).
It protects your heart.
EVOO has been shown to reduce blood pressure and prevent coronary artery disease (CAD) with its omega-3 content. EVOO consumption decreases total cholesterol, LDL cholesterol (lousy), and triglycerides. It also increases HDL cholesterol (healthy) more than other oils (2).
It helps manage and prevent the onset of type 2 diabetes.
Type 2 diabetes has become more prevalent in recent years, with about 10.5% of the population diagnosed with type 2 diabetes and 34.5% of the population classified as pre-diabetic (12). It’s a condition caused by insulin resistance of the pancreatic cells. In some cases, the body also stops making insulin, which results in chronically high blood sugar levels. Extra virgin olive oil (EVOO) lowers blood sugar levels and increases blood insulin levels potentially controlling and lowering the risk of developing type 2 diabetes (1).
It fights inflammation.
Inflammation is an immune response to protect the body. It causes swelling and redness at the site of infection. When inflammation becomes chronic, it can lead to various health conditions like arthritis and heart disease. A randomized control trial performed by a research team demonstrated that olive oil has beneficial effects on reducing biomarkers of inflammation (3). Another study discovered that fish oil supplements in combination with olive oil reduced joint pain intensity, improved right and left handgrip strength, shortened the duration of morning stiffness, and reduced the onset of fatigue (16).
It helps you absorb fat-soluble vitamins.
Extra virgin olive oil (EVOO) acts as a vehicle for the absorption of fat-soluble vitamins (A, D, E, K). These vitamins play a variety of roles in the body, including immune health, eye health, bone health, and skin health. They rely heavily on fat globules to transport them into cells so they can be used.
It’s good for brain health.
— Extra virgin olive oil is rich in antioxidants and polyphenols that have been shown to improve brain health by reducing the risk of dementia and Alzheimer’s disease.
— These properties make extra virgin olive oil a great option for people who want to improve their brain function or prevent cognitive decline associated with aging.
— High intakes of monounsaturated fatty acids (MUFA) appear to be protective against age-related cognitive decline (17).
— Consumption of extra virgin olive oil (EVOO) protects memory, improves learning ability, and reduces brain inflammation (18).
— The Mediterranean diet reduces cognitive impairment and neurological diseases like dementia (4).
It promotes longevity.
Life flies by faster than most of us want it to. In terms of living longer, one way to reduce multiple comorbidities is to follow the Mediterranean diet and consume plenty of extra virgin olive oil (EVOO). A recent study found that this diet improved physical functioning, general health, and vitality (8).
It’s a high-energy food that promotes satiety.
It’s a known fact that fat is higher in calories and takes longer for our bodies to break it down. For this reason, it causes the body to feel fuller for a longer period of time because the body can’t convert it quickly into energy. The Mediterranean diet helps with long-term weight maintenance as satiety is met (6).
It reduces the risk of metabolic syndrome.
Metabolic syndrome is defined as, “High blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. The syndrome increases a person's risk for heart attack and stroke” (13). Results of observational studies in Mediterranean countries suggest that increasing adherence to high-fat, high MUFA dietary patterns is associated with decreasing rates of obesity (5), thus reducing the risk of metabolic syndrome.
It helps fight against cancer.
Extra virgin olive oil (EVOO) acts as an antioxidant reducing the risk of genetic mutations and carcinogenesis, which promote cancer formation. Both olives and olive oil contain substantial amounts of other compounds deemed to be anticancer agents (e.g. squalene and terpenoids) as well as the peroxidation-resistant lipid oleic acid (10). This previously unrecognized property of oleic acid offers a novel molecular mechanism by which individual fatty acids may regulate the malignant behavior of breast cancer cells and therefore be helpful in the design of future epidemiological studies and, eventually, dietary counseling (10). Additionally, research has shown that a diet rich in extra virgin olive oil (EVOO) decreased DNA damage compared with a diet high in corn oil (11).
Extra virgin olive oils (EVOO) great taste, nutrient composition, versatility, and endless health benefits make it a great addition to any diet. Now that you are in the loop about all the amazing health benefits of extra virgin olive oil (EVOO), are you ready to make the switch?
Here are 3 easy ways to add extra virgin olive oil to your meals.
Drizzle it over plain, high-protein, whole milk yogurt, then top it with pistachios and a sprinkle of sea salt.
Coat asparagus and garlic cloves in extra virgin olive oil (EVOO) and roast them until soft. Toss the garlic and asparagus into the blender with cream, salt, and pepper. Drizzle extra virgin olive oil (EVOO) on top of the finished product for extra richness.
Cut ripe tomatoes and combine with fresh mozzarella and basil. Toss salad in olive oil; season with salt and pepper to taste.
Written by Chloe Morrill, RD
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.