Since ancient times, extra virgin olive oil (EVOO) has been the treasure of the Mediterranean diet, not only for its delicious taste, but also for its multiple health benefits. Extracted directly from olives and without the use of chemicals, this ‘liquid gold’ is kept in its purest form and retains a high concentration of antioxidants and essential nutrients. Below, we will discuss why EVOO is so highly valued and how it can improve your health and well-being in a number of ways.
1. Cardiovascular health: protect your heart and arteries
Regular consumption of extra virgin olive oil can help reduce the risk of cardiovascular disease by up to 30%. This benefit is due to its richness in monounsaturated fatty acids, especially oleic acid, which help to increase ‘good’ cholesterol (HDL) and reduce ‘bad’ cholesterol (LDL), protecting our arteries from arteriosclerosis and reducing hypertension.
At the same time, EVOO slows down the absorption of glucose, helping the body to maintain stable sugar levels, which is key to preventing diabetes and keeping the heart strong.
2. Brain protection: benefits for memory and cognitive functions
Extra virgin olive oil is rich in antioxidants, which fight cellular ageing and protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
Several studies have shown that the components of extra virgin olive oil, in particular polyphenols, have neuroprotective effects that help protect neurons and improve brain connectivity, favouring better memory and mental agility (Qosa et al., 2015; Valls-Pedret et al., 2015). Regular consumption of EVOO may contribute to long-term brain health and reduce the risk of neurodegenerative diseases.
3. Digestive system and intestinal health
EVOO is an excellent ally for the digestive system. The oil, being natural and without additives, is ideal for reducing gastric acidity, preventing problems such as reflux and stomach ulcers.
It also improves intestinal transit and facilitates the digestive process, helping the pancreas to function optimally and reducing the risk of gallstones. Incorporating EVOO into the daily diet is an excellent way to improve digestion and promote the health of the gastrointestinal tract.
4. Strong bones: support for the skeletal system
Extra virgin olive oil facilitates the absorption of calcium, a mineral that is essential for bone health. This benefit is especially relevant for the elderly, as it helps to prevent bone diseases such as osteoporosis.
In addition, its natural antioxidants protect against cell damage, helping to maintain good bone density and strengthen bones over time.
5. Strengthens the immune system and has natural anti-inflammatory power.
EVOO is a powerful immune system booster. The polyphenols and other antioxidant compounds present in this oil help protect the body against infections caused by viruses, bacteria and fungi. EVOO also has a powerful anti-inflammatory effect. Just 50 grams of EVOO is equivalent to one tenth of a dose of ibuprofen, helping to relieve minor aches and pains naturally.
Consuming EVOO regularly can help reduce inflammation in the body, which is especially beneficial for those suffering from chronic inflammatory diseases such as arthritis.
6. Tumour prevention: a natural defence
EVOO contains a compound called oleocanthal, known for its anti-cancer properties. Studies have shown that oleocanthal induces cell death in cancer cells without harming healthy cells, which may help reduce the incidence of tumours (LeGendre et al., 2015).
In addition, this compound has been found to limit the proliferation of cancer cells, making them less invasive and aggressive (Pérez-Bonilla et al., 2014). Although EVOO does not replace medical treatment, its consumption is a valuable complement to a balanced diet, helping to strengthen the body’s natural defences.
7. Radiant and healthy skin
In addition to its internal health benefits, extra virgin olive oil is also an excellent ally for skin care. Thanks to its moisturising properties, EVOO helps to restore the skin’s moisture levels, toning it and maintaining its elasticity.
The oil penetrates into the deepest layers of the dermis, helping to prevent the appearance of wrinkles and keep skin smooth and luminous. Incorporating EVOO into your beauty routine, either in its pure form or in cosmetics, can make a huge difference to the health and appearance of your skin.
As we have seen in this post, incorporating extra virgin olive oil (EVOO) into your daily life will not only improve your cardiovascular, brain, digestive and bone health, but will also strengthen your immune system and provide benefits for your skin. This ‘liquid gold’ is a jewel of the Mediterranean diet that offers wellness from the inside out.
If you want to know much more about this liquid gold, we invite you to visit Mare Oleum, our Olive Grove and Olive Oil Mill Interpretation Centre. Immerse yourself in the fascinating world of extra virgin olive oil, explore its history, learn about its benefits and discover everything that makes this millenary food unique. Come and enjoy a complete experience and fall in love with EVOO!
References
Qosa H, Mohamed LA, Batarseh YS, Alqahtani S, Ibrahim BA, Kaddoumi A. (2015). “Extra-virgin olive oil attenuates amyloid-β and tau pathologies in the brains of TgSwDI mice.” ACS Chemical Neuroscience, 6(9), 1393-1399. DOI: 10.1016/j.jnutbio.2015.07.022.
Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. (2015). “Mediterranean diet and age-related cognitive decline: A randomized clinical trial.” JAMA Internal Medicine, 175(7), 1094-1103. DOI: 10.1001/jamainternmed.2015.1668.
LeGendre O, Breslin PA, Foster DA. (2015). “Oleocanthal rapidly and selectively induces cancer cell death via lysosomal membrane permeabilization.” Molecular & Cellular Oncology, 2(4), e1006077. DOI: 10.1080/23723556.2015.1006077.
Pérez-Bonilla M, Salido GM, González A, et al. (2014). “Extra-virgin olive oil induces oxidative stress on human promyelocytic HL60 cells.” Food Chemistry, 129(3), 1382-1388. DOI: 10.1093/jn/136.3.614.
