There are many extra-virgin olive oil benefits, ranging from reducing high blood pressure (hypertension) to reducing cancer risk. So, what is extra-virgin olive oil? It’s olive oil that hasn’t been heated during production, which means that it has more phenols, antioxidant compounds that can help fight inflammation and disease. Some people even drink the oil alone because of reported health benefits, although the health benefits of this practice haven’t been researched. It’s important to be aware of the calories in extra-virgin olive oil and not consume too much of the oil.
Continue reading 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?”
FreshSplash / Getty Images
What Is Extra-Virgin Olive Oil and How Is It Made?
Both olive oil and extra-virgin olive oil are made by crushing olives and separating the oil from the pulp, water, and other parts of the fruit. Olive oil and extra-virgin olive oil are both important sources of healthy fats, called monounsaturated fats.
A Word From Verywell
Adding extra virgin olive oil to your diet can be easy. Add a splash of olive oil to soups and stews. Drizzle a small amount over finished pasta dishes. You can even use olive oil in place of other oils or butter in your baked goods. Remember, different brands of extra-virgin olive oils taste differently. Some are mild; some more bitter or peppery. If you don’t like one, try another. The benefits of finding one you like are worth it.
:max_bytes(150000):strip_icc()/ElizabethBarnesRDN-2e7137c58e3b452895fefecdc4c550cd.jpg)
Extra-Virgin Olive Oil vs. Olive Oil
The difference between extra-virgin olive oil and regular olive oil comes down to processing. Extra-virgin olive oil is processed without heat or chemicals. This results in a few differences: most importantly, for health, extra-virgin olive oil has compounds called phenols (sometimes called polyphenols) that act as antioxidants in the body. Phenols found in extra-virgin olive oil have many health benefits, but regular olive oil still contains many healthy fats.
There are some functional differences too. Extra-virgin olive oil has a lower smoking point (i.e., temperature at which it will burn) than traditional olive oil. That can make it difficult to cook with. Extra-virgin olive oil is traditionally used for salad dressing and dipping, while traditional olive oil is used for cooking.
Extra-Virgin Olive Oil Nutrition
Extra-virgin olive oil contains almost all fat. One tablespoon of olive oil contains 120 calories and 14 grams of fat. Although these fats are mostly monounsaturated (healthy) fats, extra-virgin olive oil does contain some saturated fats too: about 2 grams per tablespoon.
Each tablespoon of extra-virgin olive oil contains 21% of your recommended daily fat intake, and 10% of your recommended daily saturated fat intake, so it’s important not to have too much olive oil.
What Makes Extra-Virgin Olive Oil So Healthy?
Monounsaturated fats, like those found in olive oil and extra-virgin olive oil, have health benefits, including lowering bad cholesterol and keeping your cells healthy. However, the benefits of these healthy fats can be gained from both extra-virgin or regular olive oil.
In addition, extra-virgin olive oil has health benefits because of the antioxidant compounds phenols, which can fight inflammation in the body.
Extra-Virgin Olive Oil Benefits
Olive oil in general has many healthy benefits, while extra-virgin olive oil in particular has even more due to its antioxidant properties.
Keep in mind that studies on olive oil consumption generally focus on olive oil when it’s part of an overall diet, not olive oil consumed on its own or as part of a supplement.
Heart Health
Consuming extra-virgin olive oil could lower your risk of heart disease. The Food and Drug Administration (FDA) reports that replacing unhealthy fats (like butter) with healthier fats like olive oil can reduce the risk for cardiovascular disease.
In addition, one study found that people who ate 4 tablespoons of olive oil each day were 30% less likely to develop heart disease than people who followed a low-fat diet.
Extra-virgin olive oil specifically can help lower blood pressure, a major risk factor for heart disease.
Bone Health
Consuming olive oil might contribute to bone density. A small study found that women who consumed more than 20 milliliters of olive oil daily (just over 1 tablespoon) had higher bone density levels than women who consumed less.
Skin Health
Extra-virgin olive oil has many skin benefits, including moisturizing, cleansing, and fighting signs of aging. The oil has anti-inflammatory properties that may benefit your skin, although you should not use it to treat conditions like eczema or acne without talking to your healthcare provider.
Brain Health
Extra-virgin olive oil may help prevent dementia. A large study of more than 90,000 Americans found that people who ate more than one-half tablespoon of olive oil each day were 28% less likely to die from dementia compared with people who rarely or never ate olive oil.Researchers theorize that the antioxidant and anti-inflammatory properties in olive oil support brain health.
Cancer Prevention
Extra-virgin olive oil has been shown to reduce the risk of many cancers, including colorectal cancer and breast cancer. However, olive oil cannot treat cancer.
Diabetes Prevention
Consuming extra-virgin olive oil regularly is associated with a reduction in body weight. Losing weight can lower the risk for type 2 diabetes. Research has also shown that eating olive oil can reduce the risk of type 2 diabetes.
Is It OK to Drink Extra-Virgin Olive Oil?
Most studies that look at the impact of extra-virgin olive oil evaluate the oil as part of an overall diet, not when consumed on its own or as a supplement. If you were to drink extra-virgin olive oil, you would want to be mindful of the amount of calories and fat in even a small amount of the oil. Since integrating the oil into your diet (cooking with it and using it in dressings and marinades) can give benefits, there’s really no proven reason to drink olive oil.
Can You Cook With Extra-Virgin Olive Oil?
Extra-virgin olive oil has a lower smoking point than regular olive oil, but it can still be used for cooking at lower heat.
Potential Risks of Extra-Virgin Olive Oil
There are few risks of extra-virgin olive oil. As with anything you consume, it’s important to be aware of any allergies you may have. In addition, be mindful of the high caloric and fat content in extra-virgin olive oil, and do not consume too much.
Who Should Avoid Extra-Virgin Olive Oil?
Extra-virgin olive oil is generally considered safe. However, it’s always a good idea to talk with your healthcare provider before changing your diet, especially if you’re dealing with chronic health conditions like heart disease or diabetes.
Extra-Virgin Olive Oil vs. Other Oils
Other types of oil have healthy fats, including regular olive oil, sunflower oil, and canola oil. These can give benefits similar to extra-virgin olive oil, including preventing cardiovascular disease.
Summary
Extra-virgin olive oil has lots of health properties, from reducing the risk of cardiovascular disease to lowering the risk for cancer and diabetes. It can even be used for skin care. To get the benefits of extra-virgin olive oil, incorporate it into a healthy diet by using it to sauté vegetables, dip bread, or dress salads. There’s no need to drink extra-virgin olive oil, since only a small amount can make a big difference for your health.
