We all now know that olive oil is an important nutritional choice, which benefits to our body and health. That is why some people do not hesitate to call it “the elixir of life”! With high antioxidant properties and great nutritional value, olive oil should always accompany our daily diet. Its exquisite taste is an additional motivation for its consumption, especially when consumed in raw form.

In this article, we will learn about some less known facts about olive oil. As a result, we will appreciate it even more and understand the way it is made, as well as its different production methods.

Extra virgin olive oil is theoretically the best choice for our table. Its acidity cannot exceed 0.8%, giving it a wonderful taste and a fruity aroma. This olive oil variety also has the greatest anti-inflammatory properties because of its perfection. Therefore, this olive oil is ideal for fighting diseases and for shielding our immune system. To enjoy the extra virgin olive oil, the first pressure/extraction of olive is enough.

There is also the extra cold pressed virgin olive oil, which you will find to be an even better dietary choice for each of us. In a temperature-controlled environment, olive oil is produced naturally and without any deterioration. Otherwise, the high temperatures we encounter in mills for specific olive oil production methods would alter the taste and nutrition of our olive oil.

So, if you want to take your nutrition to the next level, try cold pressed olive oil. You will be amazed not only by its density, but also by its full flavor and characteristic aroma. Without the addition of chemicals and other harmful substances, it keeps its ingredients intact and provides us with 100% of the value of olive oil in every meal.

Where Can I Use Olive Oil?

Practically, olive oil is the ideal fatty substance for any of our meals. You can add it while cooking, enrich your salads with it, eat it raw with some bread and olives or even use it in pastry. However, it is recommended to consume olive oil in raw form or as less processed as possible. This avoids the production of free radicals and as we all know, these radicals are extremely harmful to our health.

Since olive oil is more resistant to high temperatures, experts advise using only olive oil in frying (in moderation, of course). One tip you can follow in cooking is to add olive oil at the end of cooking. As a result, all of its flavor will diffuse into the food naturally and you won’t have to worry about raising the temperature while cooking.

So, don’t overlook the extraordinary gift of the goddess Athena to the world, olive oil! Learn to use it daily instead of other plant based or animal fats and you will find it to be the most appropriate option. It adds flavor to any food, while simultaneously shielding our body and strengthening our immune system!

Best of Health,

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“Is olive oil good for you?” That’s probably not a question that crosses your mind when you grab that bottle of olive oil to cook with.

Olive oil is ubiquitous, after all. It’s the go-to oil for almost any recipe, whether you’re cooking something savory or baking up something sweet (lemon olive oil cake, anyone?).

But is olive oil good for you?

Let’s review the basics to find out what makes olive oil so healthy and why moderation is the key when adding it to your diet.

What Is Olive Oil?

Extra-virgin olive oil (also lovingly referred to as “EVOO”) is extracted by pressing ripe olives without using chemical solvents or high heat.

The process protects beneficial phenols in the oil, which are also the same substance that give EVOO its fruity and pungent flavor.

“The difference between olive oil and EVOO is how they are processed, with EVOO being the least processed,” says Brittany Crump, M.P.H, R.D. at Savor Nutrition.

“Regular olive may be heated or chemically treated to prolong its shelf life. It may also be blended with other oils for a milder flavor. Because EVOO is less processed, it is higher in antioxidants and more flavorful. Either option is OK, but I recommend EVOO due to its higher concentration of antioxidants,” she explains.

If you’re buying olive oil for its health benefits, go with EVOO.

Most studied health benefits are linked to this particular type of olive oil. For the rest of this post, when we say “olive oil,” we’re actually referring to EVOO.

Olive Oil Nutrition

So, is olive oil good for you? Yes, but with a caveat: Olive oil is a healthy swap for other fats you currently eat. But it’s not necessarily a good idea to add more fat into your routine, especially if your goal is to lose weight.

Keep in mind that olive oil isn’t the only source of healthy fats.

If you’d rather try a different cooking oil, read The Ultimate Guide to Cooking Oils to help you figure out the best option for your diet and lifestyle.

All oils are calorie-dense, even olive oil. Here’s the olive oil nutrition for a 1 tablespoon serving:

The Benefits of Olive Oil

1. Olive oil is a staple in the Mediterranean diet

This diet is the food culture of people who live along the Mediterranean sea (think: Greece and Italy). U.S. News ranks the Mediterranean diet as the no. 1 Best Overall Diet for 4 years straight.

Since olive oil is 20% of the calorie breakdown in this diet, it’s no surprise the oil deserves some of the shine!

2. Olive oil contains healthy fats

In olive oil, much of the fat is oleic acid, a monounsaturated fat. Crump explains that studies show that consuming olive oil regularly can support heart health.

3. Olive oil contains antioxidants

Olive oil contains vitamin E, an antioxidant that can help reduce the harmful effects of free radicals. Other antioxidants unique to olive oil are phenols—oleuropein and tyrosol.

4. Olive oil might provide other benefits

An early animal study shows olive oil may help improve cognitive health. In the study, mice eating an EVOO-rich chow showed better memory and learning.

Add to this a randomized control trial of 522 human participants; the study found improved cognition in the group assigned to eat a Mediterranean diet rich in EVOO.

We can’t jump to conclusions based on just two studies, but there seems to be an emerging relationship between olive oil and brain health.

How Much Olive Oil Per Day Is Healthy?

Olive oil is a healthy fat, and it’s certainly OK to use it daily. Experts recommend that fats make up 20-35% of your total calories per day.

All these benefits shouldn’t drive you to gorge on olive oil, though — oils are still the most calorie-dense foods you can eat.

Why Olive Oil May Be Bad for You

It might be best to leave the olive oil on the shelf and choose another oil for deep-frying.

This high-heat cooking method can cause the polyunsaturated fats in oil to oxidize, destroying nutrients and creating carcinogens.

Any oil heated above its smoke point (temperature it starts to release smoke) can degrade.

EVOO has a smoke point of 350 degrees Fahrenheit, meaning it’s good for salad dressings, marinades, and maybe baking or a light saute.

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