We talked specifically about its benefits when taken during breastfeeding and its ability to fight cholesterol thanks to its properties and high polyphenol content.
Now let's see what general health benefits of extra virgin olive oil are highlighted by science.
Consuming extra virgin olive oil daily in a diet, such as the Mediterranean diet, leads to:
- prevention of general mortality
- prevention of CVD, coronary heart disease, and myocardial infarction
- prevention of diabetes or improvement of glycemic control in existing type 2 diabetes mellitus
- reduction in overall cancer incidence
- prevention of neurodegenerative diseases
- prevention of mood disorders
- reversal of fatty liver disease
- prevention of overweight and obesity
Furthermore, extra virgin olive oil has the following benefits:
- Protects the heart and cardiovascular disease : thanks to its high content of monounsaturated fatty acids, which help reduce bad cholesterol (LDL) and maintain good cholesterol (HDL) at healthy levels. Furthermore, extra virgin olive oil is rich in antioxidants that protect the heart from free radical damage.
- Fights inflammation : Contains anti-inflammatory compounds, such as oleocanthal, which can help reduce pain and inflammation throughout the body.
- Improves digestion : Compared to other oils, extra virgin olive oil can help relieve symptoms of acid reflux and irritable bowel syndrome. It can also improve nutrient absorption and promote gut health.
- Protects the brain : Rich in oleic acid, it may help protect the brain from aging and diseases such as Alzheimer's and Parkinson's disease.
- promotes weight loss : its intake in a daily diet can help control appetite and reduce the feeling of hunger
- protects the skin : the high amount of vitamins and antioxidants it contains can protect the skin from free radical damage and the signs of aging.
Olives and extra virgin olive oil as the main source of healthy fats , with additional powerful bioactive compounds, are central to the Mediterranean diet .
There is growing evidence describing the unique and powerful role of extra virgin olive oil at the heart of the many regional variations of the Mediterranean diet.
Extra virgin olive oil is a key enabler of a plant-rich diet, making a predominantly plant-based diet enjoyable and sustainable.
The Mediterranean-style diet, a UNESCO heritage site , is now recommended by governments, scientists, and health professionals as a nutritional gold standard with a considerable body of evidence supporting highly significant beneficial effects on health and well-being.
The Mediterranean Diet is a nutritional recommendation based on the traditional eating patterns of Southern Europe, such as countries such as Italy, Greece, and Spain.
This diet is characterized by:
- high consumption of extra virgin olive oil
- legumes
- unrefined grains
- fruit and vegetables
- moderate to high consumption of fish and dairy products
- low consumption of meat other than fish
In 2013, UNESCO included the Mediterranean diet among the intangible cultural heritage of humanity.
Research shows that consuming between 25 and 50 ml of extra virgin olive oil per day is associated with health benefits, particularly for heart health (e.g., cholesterol and blood pressure).
Evidence shows that people who consume a Mediterranean-style diet enjoy various health benefits.
Why should we consume extra virgin olive oil?
There are many advantages and reasons to use extra virgin olive oil every day:
- It has a delicious, distinctive flavor that can enhance the taste of any dish. Just think of the classic slice of toasted bread with a little garlic and a drizzle of quality extra virgin olive oil (the famous fettunta, as it's called in Tuscany): one of our favorite ways to enjoy it.
- It has all the health benefits we listed above
- It's an extremely versatile product that can be used in countless recipes and preparations: as a condiment on side dishes, hot or cold salads, pasta dishes, or soups, or as a main ingredient in frying, sauces, or desserts. For example, in traditional Apulian cartellate or Carnival chiacchiere, the use of extra virgin olive oil adds a unique touch to the final result!
- It has a nutritional value above that of other edible oils on the market: it is in fact rich in important nutrients, including vitamins E and K, monounsaturated fatty acids and antioxidant polyphenols;
- Quality extra virgin olive oil is a unique product, the fruit of craftsmanship and knowledge passed down over the centuries. For this reason, we always recommend paying attention to the cost and choosing certified products, meaning those made without the use of chemicals or solvents, extracted from olives only through mechanical processes.
- It is a typical product of our country, cultivated for years in many Italian regions, especially Puglia. It is an important source of income for many farmers, mills, and olive oil plants. Finally, let's not forget that olive cultivation and the production of extra virgin olive oil can be sustainable and environmentally friendly, an aspect that can no longer be overlooked.
