Extra virgin olive oil has a number of health benefits, from lowering high blood pressure to reducing the risk of cancer. So what is extra virgin olive oil? It is olive oil that has not been heated during the production process, and has more phenols and antioxidants that help fight inflammation and disease. Some people drink the oil alone because of the reported health benefits, but the health benefits of this practice have not been studied. It is important to be aware of the calories in extra virgin olive oil and not consume too much oil.
Read on to learn more about the health benefits of extra virgin olive oil, including answers to common questions like, “Is extra virgin olive oil good for you?” and “What is extra virgin olive oil?”
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What is extra virgin olive oil and how is it made?
Olive oil and extra virgin olive oil are both made by crushing olives and separating the oil from the pulp, water, and other parts of the fruit. Both olive oil and extra virgin olive oil are important sources of healthy fats called monounsaturated fats.
A word from Verywell
Adding extra virgin olive oil to your diet is easy. Add a little olive oil to soups and stews. Drizzle a little on finished pasta dishes. You can also use olive oil in place of other oils or butter in baked goods. Remember, different brands of extra virgin olive oil have different flavors. Some are mild, while others are more bitter or spicy. If you don’t like it, try something else. The benefits of finding one you like are worth it.
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Extra Virgin Olive Oil vs. Olive Oil
The difference between extra virgin olive oil and regular olive oil lies in their processing. Extra virgin olive oil is processed without heat or chemicals. This creates some differences. The most important one is that extra virgin olive oil contains compounds called phenols (sometimes called polyphenols) that act as antioxidants in the body for health benefits. The phenols found in extra virgin olive oil have many health benefits, but regular olive oil still contains many healthy fats.
There are also some functional differences. Extra virgin olive oil has a lower smoke point (i.e., burning temperature) than traditional olive oil. This can make it difficult to cook with. Extra virgin olive oil is traditionally used for salad dressings and dipping, while traditional olive oil is used for cooking.
Extra Virgin Olive Oil Nutrition
Extra virgin olive oil contains almost all the fat. One tablespoon of olive oil contains 120 calories and 14 grams of fat. Most of these fats are monounsaturated (healthy) fats, but extra virgin olive oil also contains some saturated fat. About 2 grams per tablespoon.
It's important not to consume too much olive oil, as one tablespoon of extra virgin olive oil contains 21 percent of the recommended daily fat intake and 10 percent of the recommended daily saturated fat intake.
What makes extra virgin olive oil so healthy?
Monounsaturated fats, such as those found in olive oil and extra virgin olive oil, have health benefits, including lowering bad cholesterol and keeping cells healthy. However, you can get all the benefits of these healthy fats from either extra virgin or regular olive oil.
Additionally, extra virgin olive oil is beneficial to your health because it contains antioxidant phenols, which are effective in suppressing inflammation in the body.
Benefits of Extra Virgin Olive Oil
Olive oil in general has many health benefits, but extra virgin olive oil in particular has even more health benefits due to its antioxidant properties.
Keep in mind that studies on olive oil consumption typically focus only on when olive oil is consumed as part of an overall diet, not when olive oil is consumed alone or as part of a supplement.
Heart Health
Consuming extra virgin olive oil may lower your risk of heart disease. The Food and Drug Administration (FDA) reports that replacing unhealthy fats (such as butter) with healthy fats like olive oil may reduce your risk of cardiovascular disease.
Additionally, one study found that people who ate four tablespoons of olive oil daily had a 30 percent lower risk of developing heart disease than those who followed a low-fat diet.
Extra virgin olive oil may especially help lower blood pressure, a major risk factor for heart disease.
Bone Health
Consuming olive oil may help with bone density. A small study found that women who consumed more than 20 milliliters (a little over a tablespoon) of olive oil daily had higher bone density levels than those who consumed less.
Skin Health
Extra virgin olive oil has many benefits for your skin, including moisturizing, cleansing, and fighting signs of aging. This oil has anti-inflammatory properties that may be helpful for your skin, but it should not be used to treat conditions like eczema or acne without consulting a healthcare provider.
Brain Health
Extra virgin olive oil may help prevent dementia. A large study of more than 90,000 Americans found that those who consumed more than half a tablespoon of olive oil daily were 28 percent less likely to die from dementia than those who consumed little or no olive oil.Researchers theorize that olive oil's antioxidant and anti-inflammatory properties may benefit brain health.
Cancer Prevention
Extra virgin olive oil has been shown to reduce the risk of many cancers, including colon and breast cancer. However, olive oil cannot cure cancer.
Diabetes prevention
Regular consumption of extra virgin olive oil can help you lose weight. Losing weight can lower your risk of type 2 diabetes. Studies have shown that consuming olive oil may reduce the risk of type 2 diabetes.
Is it okay to drink extra virgin olive oil?
Most studies looking at the effects of extra virgin olive oil evaluate the oil as part of an overall diet, not when consumed alone or as a supplement. If you drink extra virgin olive oil, keep in mind that even small amounts of oil contain calories and fat. There is no proven reason to drink olive oil, as incorporating it into your diet (for cooking or in dressings and marinades) may provide benefits.
Can I cook with extra virgin olive oil?
Extra virgin olive oil has a lower smoke point than regular olive oil, but can be used for cooking at lower temperatures.
Potential Risks of Extra Virgin Olive Oil
Extra virgin olive oil has very little risk. As with anything you consume, it is important to be aware of any allergies. Also, be mindful of the high calorie and fat content of extra virgin olive oil, so do not consume too much.
Who Should Avoid Extra Virgin Olive Oil?
Extra virgin olive oil is generally considered safe, but it’s always a good idea to talk to your healthcare provider before making any changes to your diet, especially if you have a chronic health condition like heart disease or diabetes.
Extra Virgin Olive Oil vs. Other Oils
Other types of oils contain healthy fats, including regular olive oil, sunflower oil, and canola oil. These may provide similar benefits to extra virgin olive oil, including helping prevent cardiovascular disease.
summary
Extra virgin olive oil has many health benefits, from reducing the risk of cardiovascular disease to reducing the risk of cancer and diabetes. It can even be used for skin care. To reap the benefits of extra virgin olive oil, incorporate it into a healthy diet by sautéing vegetables, dipping bread, or dressing salads. You don’t have to drink extra virgin olive oil, because even small amounts can make a big difference in your health.