*What Makes Extra Virgin Olive Oil Healthy?
We're not doctors (just really passionate about olive oil), but we've done the homework — pulling from peer-reviewed medical papers so you don't have to.
Extra virgin olive oil retains the antioxidants and bioactive compounds naturally found in olives — without the sodium you'd get from brined table olives. Refined olive oil? Not so lucky. Most of those good-for-you nutrients get processed right out.
Heads up: we're passionate about olive oil, not medical degrees. The information in this article has been gathered from published medical and scientific sources for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your diet or health routine.
1. Monounsaturated fats: the good guys of the fat world
Olive oil is the natural oil pressed from olives — yes, technically a fruit! 🫒
Its star player is oleic acid, a monounsaturated fat that makes up about 71% of the oil. Studies suggest oleic acid may help reduce inflammation and oxidative stress, and could even have beneficial effects on genes linked to cancer. Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
2. It's basically a liquid antioxidant
Just one tablespoon of extra virgin olive oil delivers 13% of your Daily Value of vitamin E and 7% of the DV for vitamin K — not bad for something you're already drizzling on everything.
But the real magic is in its biologically active antioxidants. These may help reduce your risk of chronic diseases affecting your cardiovascular and central nervous system, fight inflammation, and protect blood cholesterol from oxidation. Heart health? Olive oil's got your back.
3. Nature's anti-inflammatory (no prescription needed)
Chronic inflammation is linked to some of the most serious diseases out there — such as:
- cancer
- heart disease
- type 2 diabetes
- Alzheimer's disease
- arthritis
Extra virgin olive oil may help dial that inflammation down, largely thanks to its antioxidants. The standout is oleocanthal, which has been shown to work similarly to ibuprofen, a nonsteroidal anti-inflammatory drug. So next time you're feeling a little inflamed, maybe reach for the olive oil first instead of the pills. 😄 (But, you know, still see your doctor.)
Oleic acid may also help reduce levels of certain inflammatory markers, such as C-reactive protein (CRP).
4. Your heart will thank you
Observational studies conducted a few decades ago noticed something interesting: heart disease is less common in Mediterranean countries. Cue the deep dive into the Mediterranean diet — and extra virgin olive oil is one of its cornerstones.
The Mediterranean diet has since been shown to significantly reduce heart disease risk. Olive oil has also been shown to lower blood pressure, one of the strongest risk factors for heart disease. Basically, it's doing a lot of heavy lifting for your ticker.
5. Brain food — literally
Alzheimer's disease is a neurodegenerative condition characterized by the buildup of beta-amyloid plaques in the brain, which can lead to cognitive decline and memory loss.
A 2024 review found that olive oil may help reduce the risk of developing Alzheimer's and cognitive impairment — potentially by reducing those plaques, neuroinflammation, and oxidative stress. More research is still needed, but the early signs are promising. Your brain might just love olive oil as much as your taste buds do.
Keep in mind more research is needed to fully determine the impact of olive oil on Alzheimer's disease.
6. Olive oil may reduce type 2 diabetes risk
Olive oil may help protect against type 2 diabetes. A 2019 study found that people with prediabetes who consumed oleanolic acid-enriched olive oil daily were 55% less likely to develop diabetes than the control group. A 2017 meta-analysis also found that olive oil supplementation helped reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes.
Not a substitute for medical care, but a pretty delicious addition to a healthy lifestyle.
7. Antioxidants with anticancer potential
People in Mediterranean countries have lower rates of certain cancers, and experts believe the Mediterranean diet — olive oil included — may play a role.
A large 2022 meta-analysis found that people who consumed the most olive oil were 31% less likely to develop cancer. This may be due to olive oil's antioxidants, which can help reduce oxidative damage from free radicals — a key driver of cancer development.
Despite the positive outlook, more research is needed to determine the exact role of olive oil on cancer.
Recently Harvard published this article: Olive oil may reduce breast cancer risk
8. Relief for achy joints
A 2023 study found that olive oil was associated with lower inflammatory markers and reduced disease severity in people with rheumatoid arthritis — particularly for those with more severe disease activity. It also appeared to help decrease CRP levels, which are tied to inflammation and disease progression.
However, limited research supports the effect of olive oil on rheumatoid arthritis.
9. A natural bacteria fighter
Olive oil contains compounds that may inhibit or kill certain harmful bacteria — including Helicobacter pylori (H. pylori), a stomach bacterium that may cause stomach ulcers and stomach cancer. A 2022 study found that extra virgin olive oil may help fight certain strains of this bacterium.
That said, more human research is needed, and there are better-studied treatments for H. pylori. Think of this as a bonus perk, not a replacement for medical treatment.
Is a spoonful of olive oil a day good for you?
Research suggests that as little as 1/2 tbsp of olive oil daily may help reduce your risk of cardiovascular disease. Easy enough to work into your routine!
What are the benefits of olive oil?
Healthy fats, antioxidants, and anti-inflammatory properties that may help protect against chronic disease. It's a lot of goodness in a small bottle.
How much olive oil should you have per day?
There's no official daily recommendation, but consuming at least 1/2 tbsp is associated with meaningful health benefits. More is often better — within reason, of course.
À votre santé!
