When it comes to healthy oil, very few types of oil can beat Olive Oil. It has a premium status for health benefits, taste, and hard production methods. It is not something that was invented in modern times. Olive oil has many thousands of years of history. It has been an integral part of human civilization.
It has always been valued highly, and different parts of the world economy depend on olive oil. From old age, we have used it for cooking, fuel, and health supplements. With the help of modern science, we have learned all the solid health benefits of it.
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In this article, we will describe every benefit, drawback, and function of extra virgin olive oil (EVOO) in our health. In the later part, we will also go through uses, taste, and its place in the wellness industry. But first, let’s discuss the basic facts and history of olive oil.
What is Extra Virgin Olive Oil?
Extra virgin olive oil or EVOO, is the purest and most beneficial form of olive oil. It is made in an organic process with no heat, chemical, or extra processing. Generally, it is made with cold-pressing techniques. Extra virgin olive oils are fresh and potentially contain more antioxidants and nutrients. But the best thing about EVOO is its flavor. It has a fresh, earthy, olive-like flavor which suits nicely with salads and dressing. On the other hand, regular olive oil is a bit flat in taste. However, the oleic acid, which is the main component of olive oil, does not get affected by heat. But for the extra taste, flavor, and some added benefits, extra virgin olive oils are almost always worth it for health-related uses. However, EVOO is more expensive than regular olive oil.
How EVOO is Made?
One of the main reason of olive oils high price is its strict production process. Only one liter of olive oil requires 8 kg of olives with a lot of processing. First, the olives are carefully collected from the tree by shaking. A large net is used to protect the olive from falling on the ground. Crashed olive reduces the quality of the oil. After collection, the olives are smashed with a stainless steel roller. Previously, manual rock wheel rollers were used, but steel automated rollers are more common today. During the smashing process, water is slowly added to the paste. After this process, the olive paste is centrifuged to separate the water and oil from the paste. After the oil is separated, it is bottled and stored for the market. As you can see there is no heat or chemical involved. This process keeps the rawness of EVOO intact.
Is Extra Virgin Olive Oil a Superfood?
If we analyze all the benefits and health impacts, EVOO easily fits into the term superfood. You may ask how we can say, and what are the basis? Well, you are right. There are no universal definition for superfoods. That’s why we made our criteria. Check out the fundamentals of Superfood: Benefits, Types, List & Uses.
In short, a superfood must have one of those 3 traits— contains a large variety of nutrients, contains a large amount of rare nutrients, and has special wellness boosting ability. The first two criteria are dependent on the nutrient profile, while the third one is focused more on specific components that have health benefits.
Olive oil has a special ability to improve our health in several ways. Plus, it is also one of the healthiest oils recommended by many health professionals. There are very few healthy oil options that you can use for cooking. However, one of the drawbacks of olive oil is cost ineffective for cooking. It can be 5-10 times more expensive than vegetable oils.
History of Olive Oil
Olive originated in ancient Persia and Mesopotamia. The cultivation was started in Asia Minor about 6000 years ago. It was used as food, medicine, fuel, and often for religious rituals. The tree of olive spread to Syria and Palestine. The tree is so significant for human culture that there are myths and stories around it. There is a Greek myth that there was a war between Athena and Poseidon. Athena provided the city with an olive tree, and Poseidon made a salt lake. The tree provided wood, food, and fuel. So the people chose Athena as their favorite god. The Olive tree is also known as a sign of peace. Why? Not sure about the exact reason, but found an idea that says the olive tree is a slow-growing tree. So there is no use in planting olive trees in the time of war. It is a tree of peaceful, stable time. The tree is also highly romanticized in literature and modern art. There are films like Beyond the Olive Trees. The term is also widely used as a metaphor for peace. Back to actual history, the first trace of olive oil was found around 3500 BC. Historians believe olive oil production began around 4000 BC. Throughout history, it has gone through several golden ages. It has always been an important trade item between different cultures. The olive plants reached America in the 16th century AD. In modern times, California has become a new large producer of olives and olive oil.
Nutritional facts: Extra Virgin Olive Oil
Here is the nutritional profile of extra virgin olive oil. One table spoon of EVOO contains :
Calories: 119
Saturated fat: 14%
Monounsaturated fat: 73% (oleic acid)
Polyunsaturated fat (PUFA): 11% of total calories
Vitamin K: 7% of the DV
Vitamin E: 13% of the Daily Value (DV)
Brief Explanation
Now let’s discuss each component individually.
Calorie: One tablespoon of olive oil contains 119 calories. As almost all parts of it are good fat, it provides a lot of energy. But to understand the quality of components that produce the energy, let’s break it down into the fat part.
Fat: EVOO contains about 98% fat, and we can further categorize it into saturated, polyunsaturated, and monounsaturated fat. Olive oil contains 14% saturated fat. This fat is responsible for heart disease and high blood pressure. However, EVOO contains a balanced amount of this fat. It also has 73% monounsaturated fat called oleic acid, which is the major contributor to olive oil’s good benefits (anti-inflammatory, heart-friendly, and improved insulin sensitivity). Lastly, it contains polysaccharides, which have amazing benefits for health.
Monounsaturated fat does not change in heat, so EVOO and regular olive oil generally contain similar amounts of this fat. But polyunsaturated fats, such as omega-3 and omega-6 fatty acids, easily break down in heat. So EVOO contains more omega acids, which contribute to heart health and inflammation. EVOO is a great source of vegan healthy fats. We cant talk much healthy fats here. please read Healthy Fats: Organic Source, Benefits, and Nutrition Guide.
Vitamin K: One tablespoon of olive oil provides 7% of the daily requirement of vitamin K. It is an essential vitamin that contributes to blood clotting and calcium binding in the bones.
Vitamin E: Olive oil contains 13% of the daily requirement of vitamin E. It is one of the most vital antioxidants that protect our body from oxidative stress and different chronic diseases.
Note that, there are many other plant nutrients in the olive oil. We covered the most significant components.
What are the proven benefits of Extra Virgin Olive Oil?
In the nutrition part, we had an introduction to the basic benefits of olive oil. In this part, we will discuss more about 13 proven health benefits of EVOO.
Antioxidant effect
Extra virgin olive oil contains vitamin E, monounsaturated fat, and other biologically active antioxidants that promote overall well-being. Antioxidants are the ultimate defenders of cells from harmful free radicals. Free radicals enter the body with food, and our body also produces it. It steals electrons from the healthy cells. When a cell lacks an electron, it obtains one from a nearby cell; this is how a chain reaction of oxidative stress takes place. Antioxidants donate electrons to the free radicals and disable them. Oxidative stress is responsible for aging, poor health, and even chronic disease. EVOO has such an abundance of antioxidants that the positive change in wellness is noticeable.
Anti-inflammatory effect
EVOO contains oleocanthal, which is a natural component that blocks cytokines and enzymes that cause inflammation. This can play a crucial role in preventing various diseases such as Alzheimer’s, type 2 diabetes, cancer, arthritis, etc. (more on those later)
Monounsaturated fat
Monounsaturated fats are one of the healthiest types of fat. Olive oil contains more than 70% monounsaturated fat. It contributes to heart health, reduces inflammation, and bad cholesterol in the blood. Unlike other fats, monounsaturated fats are more prone to burn for energy than contribute to fat gain. This type of fat does not break in at high heat, making it a good choice for healthy cooking.
Good for heart health
As global heart diseases are increasing, people are more conscious about it than ever. Researchers found that Mediterranean people have better heart health and less heart disease than people in other parts of the world. Olive oil may be linked to this. EVOO increases HDL (good cholesterol) and reduces LDL (bad cholesterol). Lowering inflammation also protects the heart from chronic disease.
Weight control
Olive oil may contain a lot of calories, but it is metabolically very efficient. The fat from EVOO is burned for energy and is less prone to be stored. It also reduces the appetite for eating and keeps one full for longer. As a part of a proper diet, EVOO can make your weight loss journey much easier.
Prevent stroke
EVOO increases HDL and reduces LDL, which is responsible for plaque formation. Plaque development is one of the prominent causes of stroke. So it prevent the stroke. There are several in-depth studies on the relation between stroke and olive oil. The results are positive. Take this as a part of your healthy diet.
Diabetes
EVOO has the potential to improve insulin sensitivity. When olive oil is consumed with a heavy meal, it limits the release of sugar in the blood. This can be beneficial for type 2 diabetes. One 2019 research found that people who consume olive oil regularly have a 55% lower chance of developing type 2 diabetes.
Alzheimer’s
Olive oil has the potential to build up beta-amyloid plaques in the brain’s blood vessels. This may help improve cognition, memory, and also protect from Alzheimer’s disease. A very contemporary research about Alzheimer’s disease found that olive oil has the potential to reduce the risk. This oil also improves brain health by reducing neuroinflammation and oxidative stress in the brain cells.
Anticancer
Due to the high antioxidants of EVOO, it can potentially protect the cell and DNA from oxidative damage. This reduces the chance of mutation of DNA that causes cancer. Research on Mediterranean people found that they are less likely to develop cancer. Olive oil is an integral part of the Mediterranean diet. This may be linked to the low cancer rate of those people. However, diseases like cancer are very unpredictable, and more research is required in this field.
Arthritis
Arthritis is an auto immune disease where the immune cells mistakenly attack bone cells, causing pain and inflammation. Olive oil can block the inflammation markers and help reduce the pain and inflammation. A 2023 research found similar results about olive oil. It reduces CRP levels and benefits severe arthritis patients. However, there is limited research in this field. We recommend take advise from your personal wellness professional for any type of diet change.
Antibacterial
EVOO contains some antibacterial compounds that can fight infection in your stomach or protect your skin and hair. One study found that EVOO can inhibit the growth of Helicobacter pylori in our stomach. Although there are better treatments for countering bacterial infection, this property of olive oil is worth mentioning.
Hair health
Olive oil is one of the best oils you can apply to healthy hair. It moisturizes deeply, prevents fizz, and elasticity, and greatly promotes scalp health. Compared to some other types of oil such as coconut oil, olive oil is lightweight and non-sticky. It can also improve hair growth rate and hair follicle functions.
Skin wellness
EVOO is widely used for skin care and cosmetics. It moisturizes the skin and protects the skin from infection & acne. Consuming and applying both have great benefits for the skin. The high antioxidants of olive oil can reduce oxidative stress, resulting in fewer signs of aging. It also helps clean the skin. Also Improve its function and complexion of the skin.
Disadvantages of Olive Oil
EVOO is expensive, and to replace it with your regular oil, you have to spend 5 to 10 times more. You may find some cheaper ones, but most times those are a mix of some other oil or have a lower quality. There are some other drawbacks of olive oil you need to keep in consideration. Excessive use of this oil increases the chance of acne and rash by clogging the hair follicles. Apply a thin layer of olive oil and wash after a few hours. Olive oil has the ability to reduce blood pressure. This can backfire if consumed with a blood pressure-reducing medicine, causing the pressure drop too low. This oil may also develop gallbladder issues. It also contains a high amount of energy. Consuming too much olive oil may contribute to weight gain. Lastly, it may cause diarrhea for people who have digestive issues. Already we shared a lot of dis advantage for the sake of integrity. Actually EVOO is safe for almost everyone with rare exceptions.
Uses of Extra Virgin Olive Oil
We already discussed a large portion of the uses of EVOO, including wellness benefits. Let’s discuss it more practically. This is a versatile oil. It has a stable monounsaturated acid that is resistant to high heat. This helps it to be suitable for high-heat cooking. You can cook almost any dish that requires oil. It is also great for salads and dressings. Roasting in olive oil improves the flavor and taste significantly. This oil can also be used for baking as an alternative to butter. Extra virgin olive oil can make your sauce and dips tastier.
Taste of EVOO
The taste of extra virgin olive oil is complex and subtle, and varies with many different factors. But in general, it comes with a fruity, olive-like, fresh, bitter taste. It depends on factors like the types of olive used, the ripeness of the olive, the region, the process, age, etc. You may experience more like freshly cut grass or slight spiciness in your throat. Slight bitterness is a sign of good olive oil. High antioxidants contribute to bitterness. It is better to use EVOO for raw and low-heat uses, while refined olive oil is for cooking. Try to get fresh and newly harvested EVOO for a better experience and benefits. Buy a small amount so you don’t have to store it for long. Store it in a dry place between 60-72 degrees F.
What is the role of Natural Olive Oil in the Wellness Industry?
Organic extra virgin olive oil has a very strong position in the wellness industry. It has very low competition in the niche of healthy oil. Heart disease, diabetes, and cancer are the diseases that cause most deaths in today’s world. Olive oil has science backed proven benefits for those chronic diseases. As people are becoming more health-conscious than ever, products like olive oil will be increasingly popular. The EVOO based supplements are also popular. This niche market is growing.
What is the future of Olive Oil in Human Civilization?
As olive trees are slow-growing, the supply can not be increased overnight. That may cause an increase in the price of olive oil. This effect already exists in the olive oil market. Therefore, most people may not be able to enjoy the benefits of this amazing super oil. In future ai based sustainable farming, process and supply may help improve the availability of EVOO. The supplements will diversify especially for heart health. EVOO will play an important role in global wellness.
FAQ: Detailed
Here are some of the frequently asked questions that we answer precisely about this super oil. .
Which oil is the best for frying?
The best oil for frying depends on what you want from it. Usually, frying oil requires a high smoke point and affordability, as a large amount is required. In that context, canola oil and corn oil are some of the good options. Olive oil is a healthier option, but it is pricey.
What is the difference between olive oil and extra virgin olive oil?
The difference between olive oil and extra virgin olive oil is EVOO is produced by cold pressing without extra processing & heat. On the other hand, regular olive oil is made in bulk and does not contain the raw flavor of olive oil.
Is extra virgin olive oil good for men?
Yes, extra virgin olive oil can be a healthy option for a balanced diet for men. It has benefits for both men and women, but nothing too specific for men’s health. One extra benefit for men can be the antioxidants of olive oil can positively affect prostate and sperm health.
Can you eat extra virgin olive oil every day?
Yes, you can eat EVOO every day, but a moderate amount is recommended to reduce the chances of adverse effects. One tablespoon of EVOO is optimum for wellness.
Can we take extra virgin olive oil directly?
Yes, you can straight eat a spoonful of olive oil. It deliver better benefits than cooked oil. Eating with bread or salad is a tastier way than taking it straight.
Is extra virgin olive oil better than Viagra?
There are some claims that olive oil can improve sexual performance better than Viagra. But this is not based on any scientific research, and most probably it’s not very effective that way.
Why is olive oil so expensive?
Olive oil is expensive because a lot of olives are required to make a small amount of oil. Plus, it is hard to increase olive production fast. Also, due to higher demand in the market, the price goes up.
Which olive oil is best for the skin?
Cold pressed unrefined organic extra virgin olive oil is best for the skin. EVOO has plant components and extra antioxidants that provides better skin health.
Who should not take olive oil?
Pregnant women should not eat excessive olive oil in their regular diet. This is because its effects on pregnancy are not well-researched. It can interact with the diabetic & blood pressure medicine. Few people may also have allergies to EVOO.
Does extra virgin olive oil cause gas?
Extra virgin olive oil can cause stomach discomfort if you have a sensitive stomach or over consume it.
Should I take olive oil at night or morning?
To get the most out of olive oil, eat it on an empty stomach in the morning or evening. You can also consume it between meals to reduce food cravings.
Is olive oil good for your kidneys?
Olive oil is not directly beneficial for the kidneys, but it can reduce oxidative stress and inflammation in the kidneys.
Conclusion
Extra virgin olive oil is a superfood. It has great benefits for health and wellness. It is great for plant based healthy fat. Less drawbacks in compared to regular oil we use every day. We love to call it super oil. We dive deep into the fascinating facts of EVOO & present it unbiased. We believe this helps your journey to ultimate wellness.
Want to know more about amazing foods for wellness ? Check out Superfoods for wellness : An Honest Guide for Beginners.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
