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Benefits
Benefits
The science behind
Why
EXTRA VIRGIN
OLIVE OIL?
Olive oil has been a fundamental pillar of the Mediterranean diet for thousands of years. Poets and philosophers of ancient Greece praised it as an invaluable treasure: Homer called it “liquid gold” and Hippocrates referred to it as “the great healer”, recommending its use to treat various medical conditions.
Although its exact origin remains uncertain, it is believed that domesticated olive trees appeared around 6,000 years ago in the Mediterranean basin, making this tree one of the oldest cultivated fruit species in the world. In Minoan civilization, olive oil symbolized wealth, and ancient Syrian documents indicate that its value was five times higher than that of wine. Interestingly, its use was not always culinary.
Today, the benefits of extra virgin olive oil go far beyond being just a gourmet ingredient. In gastronomy, its exceptional flavor makes it a favorite, but it also has numerous applications outside the kitchen. This precious product is used in cosmetics, contributing to the creation of soaps, creams, moisturizing shampoos, and hair treatments.
The popularity of this “liquid gold” continues to grow and remains the subject of ongoing research due to its multiple health benefits.
Haven’t you included it in your diet yet?
Here are the most important reasons to enjoy its properties — always in moderation.
Properties of Extra Virgin Olive Oil
Extra virgin olive oil gets its name because, during its processing, no additional products or chemicals are used. This guarantees its purity, keeping its flavor, properties, and natural benefits intact — without any colorants or preservatives.
Although it is composed almost entirely of fats, these are monounsaturated and unsaturated fats, which makes it a healthy food since it does not contribute to the increase of bad cholesterol (LDL). In fact, studies have shown that people living in the Mediterranean region, who regularly consume extra virgin olive oil, tend to live longer and have a lower incidence of cardiovascular diseases compared to populations in northern Europe or the Americas.
Moreover, extra virgin olive oil contains Omega-3 fatty acids, which our body does not produce naturally, along with polyphenols, vitamin E, and oleocanthal, a compound unique to this type of oil. These substances have been linked to overall health improvement, including a reduced risk of developing coronary and cardiovascular diseases.
Let’s now take a closer look at the many benefits of consuming extra virgin olive oil.
Helps with weight loss
Extra virgin olive oil is a healthy food that can be part of a weight loss-oriented diet, thanks to its content of beneficial fats. However, it is important to consume it in moderation, as it may have a slight laxative effect.
To improve our diet and achieve healthy weight loss, it is essential to consult an endocrinologist or nutritionist, who can recommend the most appropriate guidelines according to our individual needs.
According to a 2018 study, following a diet enriched with extra virgin olive oil for at least three months can help reduce body weight, waist circumference, and body mass index (BMI) in people with no history of cardiovascular events.
Relieves mild inflammation
Extra virgin olive oil, thanks to its oleocanthal content, has anti-inflammatory properties that can help reduce discomfort related to joints and muscles.
In addition, according to popular wisdom, it is believed that a massage with this oil can help relieve pain and swelling in localized areas of the body. However, to truly benefit from its properties, it is essential to include it in a balanced and healthy diet, complemented by an active lifestyle.
Anticancer properties
Although recent research indicates that more evidence is needed in human studies, there is a hypothesis that the consumption of this food could help reduce the risk of certain types of cancer.
This potential benefit is attributed to its high content of oleic acid, the predominant fatty acid in extra virgin olive oil, known for its health-promoting and protective properties.
Healthy mind
Thanks to its high content of healthy monounsaturated fats, extra virgin olive oil, together with the Mediterranean diet, is associated with a possible delay in cognitive decline related to diseases such as Alzheimer’s.
Although studies are not yet conclusive, this food is part of a dietary pattern widely recognized for its multiple health benefits, especially in the neurological field.
An ally against diabetes
A study published in the scientific journal Diabetes Care revealed that incorporating extra virgin olive oil into a Mediterranean diet can reduce cases of type II diabetes by up to 50%.
This remarkable effect is attributed to the healthy fats present in extra virgin olive oil, which may help regulate blood sugar levels and optimize insulin production, thereby promoting better metabolic control.
Healthy gut
Extra virgin olive oil stands out for its powerful antibacterial properties, especially against the Helicobacter pylori bacterium, known as one of the main causes of stomach ulcers.
Research suggests that the polyphenols present in extra virgin olive oil, in addition to promoting heart health, can inhibit the growth of foodborne pathogens such as H. pylori in the digestive system. Furthermore, these compounds act as prebiotics, fostering the growth of beneficial bacteria and significantly improving intestinal health.
Regulates cholesterol
Extra virgin olive oil is recognized as an ally in diets designed to reduce LDL cholesterol levels (known as “bad” cholesterol) and help regulate total cholesterol concentration in the body.
Thanks to its high content of monounsaturated fats, this oil not only helps lower “bad” cholesterol but also promotes an increase in HDL cholesterol (the so-called “good” cholesterol), thus contributing to a healthier lipid profile.
It helps control blood pressure
Thanks to its content of antioxidants and healthy fats, the regular consumption of extra virgin olive oil not only enhances cardiovascular health but also helps maintain balanced blood pressure levels, both diastolic and systolic.
A food that perfectly combines flavor and heart health benefits.
Hair health care
The healthy fats and nutrients in extra virgin olive oil not only benefit internal health but have also been widely used to improve and maintain hair health. This valuable ingredient is part of a variety of products such as shampoos, styling creams, and hair treatments, proving to be highly effective.
In addition to including it in a balanced diet, many people choose to apply homemade hair masks made with this oil, taking advantage of its ability to nourish, soften, and revitalize the hair, restoring its natural shine and strength.
Moisturizes the skin naturally
Extra virgin olive oil is widely recognized as one of the best natural moisturizers for the skin. Those who have used it highlight its ability to deeply nourish and soften the skin without increasing sebum production or promoting the buildup of impurities.
It is generally applied for a limited time and then carefully rinsed off, avoiding leaving it on the skin all day. However, it is important to remember that every skin type is different. Therefore, although it can be highly beneficial in many cases, it is best to consult a dermatologist beforehand to ensure its use is appropriate.
Use and Storage of Extra Virgin Olive Oil
Extra virgin olive oil is widely recognized as one of the best natural moisturizers for the skin. Those who have used it highlight its ability to deeply nourish and soften the skin without increasing sebum production or promoting the buildup of impurities.
It is generally applied for a limited time and then carefully rinsed off, avoiding leaving it on the skin all day. However, it is important to remember that every skin type is different. Therefore, although it can be highly beneficial in many cases, it is best to consult a dermatologist beforehand to ensure its use is appropriate.
Moderate consumption
Extra virgin olive oil is a versatile and valuable food, recognized for its many benefits. If you haven’t yet incorporated it into your diet, consider doing so to make the most of its properties.
However, as with any food, it is essential to consume it in moderation. The recommended amount is at least 20 grams per day, avoiding excesses that could counteract its positive effects. To adapt its consumption to your specific needs, it is best to consult a nutritionist, who can provide personalized guidance.
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