What Is Extra Virgin Olive Oil, and Why Is It Healthy?

Known for its rich flavor, versatility, and health benefits, extra virgin olive oil is an excellent ingredient to keep in your kitchen cupboard.

Not only is it easy to use for roasting, frying, baking, or sautéing, but it’s also jam-packed with antioxidants and heart-healthy fats.

Plus, it’s been studied extensively for its many health benefits, with some research suggesting that it could protect against heart disease, combat cancer, and alleviate inflammation.

This article takes a closer look at the potential benefits, downsides, and uses of extra virgin olive oil, along with how it stacks up against other common cooking oils.

What is olive oil and how is it made?

Olive oil is a versatile and healthy oil made from the fruit of the olive tree, which is native to the Mediterranean region. Olive oil has been a dietary staple in Mediterranean cuisine for centuries, and it's known for its unique flavor, health benefits, and versatility in cooking.

To make olive oil, the first step is to harvest the olives, which are typically picked from the tree by hand or with the help of machinery. Once the olives have been collected, they are sorted and washed to remove any dirt or debris.

Next, the olives are crushed to extract their oil. This can be done using a traditional stone mill or a more modern mechanical press. During the crushing process, the olives are crushed into a paste, and the oil is separated from the solids and liquids using a centrifuge or a press.

After the oil has been extracted, it is usually filtered to remove any remaining solids or impurities. Some olive oils are also treated with heat or chemicals to improve their flavor or shelf life, but many high-quality olive oils are cold-pressed and unrefined, which means they retain more of their natural flavor and nutrients.

Finally, the olive oil is bottled or packaged for sale, and it can be used in a variety of ways, including cooking, salad dressings, marinades, and more. Olive oil is high in monounsaturated fats, which are considered healthy fats that can help lower cholesterol and reduce the risk of heart disease.

Summary

Modern olive oil is made by crushing olives and separating the oil from the pulp in a centrifuge. Extra virgin olive oil is the least processed variety and is rich in antioxidants.

 Nutrient composition of extra virgin olive oil

Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K.

A tablespoon (about 14 grams) of olive oil contains the following nutrients (5Trusted Sour)

• Calories: 119
• Saturated fat: 14% of total calories
• Monounsaturated fat: 73% of total calories (mostly oleic acid)
• Polyunsaturated fat (PUFA): 11% of total calories
• Vitamin E: 13% of the Daily Value (DV)
• Vitamin K: 7% of the DV

Extra virgin olive oil is a great source of antioxidants, which are compounds that help fight inflammation and chronic disease (6Trusted Source, 7Trusted Source).

The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation (8Trusted Source).

Some people have criticized olive oil for having a high omega-6 to omega-3 ratio. However, its total amount of polyunsaturated fats is still relatively low, so you probably don’t need to worry (5Trusted Source).

What makes it so healthy?

In addition to its impressive antioxidant content, extra virgin olive oil is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits.

In particular, research suggests that monounsaturated fatty acids could benefit heart health and may even help protect against heart disease (9Trusted Source, 10Trusted SourceTrusted Source, 11Trusted Source).

Extra virgin olive oil also contains a good amount of vitamins E and K in each serving. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more (12Trusted Source, 13Trusted Source).

Summary

Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits.

Extra virgin olive oil contains anti-inflammatory substances

Extra virgin olive oil is not just a delicious and healthy cooking oil, but it also contains several anti-inflammatory substances that can have a positive impact on our health. These anti-inflammatory substances are called polyphenols, which are natural plant compounds found in olives, and they are responsible for many of the health benefits associated with extra virgin olive oil.

Polyphenols are known for their anti-inflammatory properties, and they can help reduce inflammation in the body by neutralizing harmful free radicals and reducing oxidative stress. Chronic inflammation is linked to many health problems, including heart disease, cancer, and arthritis, so consuming foods and oils that contain anti-inflammatory substances like polyphenols can have a positive impact on our health.

In addition to polyphenols, extra virgin olive oil also contains oleocanthal, which is another anti-inflammatory compound found in olives. Oleocanthal has been shown to have similar anti-inflammatory effects to ibuprofen, a common over-the-counter pain reliever, and it may also help protect against Alzheimer's disease and other neurodegenerative disorders.

Overall, consuming extra virgin olive oil on a regular basis can be an excellent way to add anti-inflammatory substances to your diet and promote good health. It's important to note that not all olive oils are created equal, and extra virgin olive oil is the highest quality and most nutrient-dense form of olive oil available.

Summary

Olive oil contains oleic acid and antioxidants, which can help fight inflammation. This may be the main reason for olive oil’s health benefits.

 Extra virgin olive oil and heart disease

Extra virgin olive oil is a heart-healthy oil that can help lower the risk of heart disease. Here's how:

Lowering cholesterol: Extra virgin olive oil is high in monounsaturated fatty acids, which can help lower LDL or "bad" cholesterol levels in the blood. Studies have shown that consuming olive oil can lead to a significant reduction in LDL cholesterol and total cholesterol levels.

Reducing inflammation: Chronic inflammation is a major risk factor for heart disease. The polyphenols and other antioxidants found in extra virgin olive oil have been shown to reduce inflammation throughout the body, including in the arteries.

Lowering blood pressure: High blood pressure is another major risk factor for heart disease. Studies have shown that consuming extra virgin olive oil can help lower blood pressure and reduce the risk of hypertension.

Improving endothelial function: The endothelium is the lining of the blood vessels, and its health is crucial for proper blood flow and cardiovascular function. Studies have shown that consuming extra virgin olive oil can improve endothelial function and reduce the risk of heart disease.

Overall, incorporating extra virgin olive oil into your diet can be an effective way to promote heart health and reduce the risk of heart disease. It's important to choose high-quality oil and use it in moderation as part of a balanced diet.

Other health benefits of extra virgin olive oil

Extra virgin olive oil has numerous health benefits beyond those already mentioned. Here are some additional benefits:

• Diabetes management: Extra virgin olive oil may help improve blood sugar control and insulin sensitivity in people with type 2 diabetes. Studies have shown that consuming olive oil can lead to lower fasting blood sugar levels and HbA1c, a marker of long-term blood sugar control.

• Cancer prevention: The polyphenols and antioxidants found in extra virgin olive oil may help protect against certain types of cancer. Studies have linked the consumption of olive oil to a lower risk of breast, colon, and prostate cancer.

• Bone health: Extra virgin olive oil may help improve bone density and prevent osteoporosis. Studies have shown that the anti-inflammatory and antioxidant properties of olive oil can help reduce the risk of bone loss and fractures in postmenopausal women.

• Anti-aging: Extra virgin olive oil contains antioxidants that can help protect against cellular damage and oxidative stress, which are both linked to aging. Consuming olive oil may help promote longevity and healthy aging.

• Eye health: The antioxidants and anti-inflammatory properties of extra virgin olive oil may help protect against age-related macular degeneration (AMD), a common cause of blindness in older adults.

Overall, consuming extra virgin olive oil as part of a healthy diet can offer a wide range of health benefits. It's important to choose high-quality olive oil that is minimally processed and stored properly to preserve its nutrients and flavor.

Summary

Olive oil is fairly resistant to moderate heat and can be used safely for cooking.

Can you cook with it?

extra virgin olive oil is a versatile cooking oil that can be used for a variety of cooking methods. It has a high smoke point, which means it can be heated to high temperatures without breaking down or producing harmful compounds. This makes it a great choice for sautéing, frying, baking, and roasting.

However, it's important to note that extra virgin olive oil is not suitable for all cooking methods. For example, it may not be the best choice for deep-frying, as it has a lower smoke point than some other oils like peanut or canola oil. In addition, using too much olive oil for high-heat cooking methods can result in a bitter taste or burnt flavor.

When using extra virgin olive oil for cooking, it's important to choose a high-quality oil that is fresh and free from contaminants. Store your oil in a cool, dark place away from heat and light, and use it within a few months of opening to ensure maximum freshness and flavor.

Overall, extra virgin olive oil is a healthy and delicious cooking oil that can add flavor and nutrition to a wide range of dishes. With proper use and storage, it can be a great addition to your kitchen arsenal.

The bottom line

Not only is extra virgin olive oil loaded with heart-healthy fats, but it’s also a great source of antioxidant compounds, like vitamin E, oleacein, and oleocanthal.

It has been associated with a wide range of powerful health benefits and may help prevent heart disease, promote brain function, and protect against certain types of cancer.

Plus, it’s incredibly versatile and makes a great addition to a variety of recipes, ranging from baked goods to stir-fries, sautéed veggies, salad dressings, and more.

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Dec 28, 2021

Written By

Rifti smith