Hailed as “liquid gold,” extra virgin olive oil is one of the healthiest foods you can add to your diet. This incredible superfood contains a wealth of antioxidants, anti-inflammatories, and other beneficial plant compounds that can enhance your overall wellbeing in numerous ways. Keep reading to learn all about the advantages of olive oil and how to incorporate more of it into your meals and recipes.
Why Extra Virgin Olive Oil is So Nutritious
Extra virgin olive oil gets its health halo from its high concentration of antioxidants and anti-inflammatory polyphenols. These phytochemicals provide a myriad of benefits throughout the body including:
- Heart health – The antioxidants in olive oil can increase HDL (good) cholesterol while lowering LDL (bad) cholesterol. Olive oil has also been shown to decrease blood pressure. Together, these effects promote better cardiovascular function and heart health.
- Immunity – The polyphenols exhibit anti-microbial properties that may bolster immune system function. Animal studies have found that olive oil enhances the body’s ability to fight off infections.
- Brain health – Studies indicate that the bioactive compounds in olive oil may help prevent cognitive decline. Oleocanthal, a key phenolic compound, is thought to function similarly to ibuprofen in reducing inflammation in the brain that leads to Alzheimer’s and dementia.
- Cancer prevention – Test tube studies reveal that olive oil polyphenols demonstrate anti-cancer activities by slowing the growth and spread of cancerous tumors. The exact mechanisms are still being researched.
- Anti-aging – Inflammation is at the root of many chronic diseases. The antioxidants in olive oil combat inflammation, potentially slowing down aging processes.
This is just a sampling of the many proven and potential health benefits offered by the components of extra virgin olive oil. It’s easy to see why it’s considered a nutritional powerhouse!
Choosing the Best Quality Olive Oil
With olive oil, quality matters. Not all extra virgin olive oils are equal when it comes to nutritional value and freshness. Here are some tips for selecting the healthiest option:
- Harvest date – Look for this on the label and choose a bottle with a recent date, ideally from the latest harvest season. Fresher oils retain the most antioxidants.
- Dark bottles – Light degrades olive oil, so opt for dark glass or even tin containers to block light exposure.
- Acidity – Lower acidity indicates higher quality fruit was used. Premium oils will list a low acidity percentage.
- Early harvest – Olives picked earlier in the season are greener and richer in polyphenols. “Early harvest” on the label is a good sign.
- Single estate – This means the oil comes from one farm. You can better verify quality and processing methods.
- High turnover stores – Purchase olive oil from busy stores to avoid old product sitting on shelves. Specialty markets are ideal.
- Seals and certification – Look for seals from reputable olive oil associations guaranteeing quality. Some also provide lab testing results.
Getting More Olive Oil Into Your Diet
Once you’ve selected a premium extra virgin olive oil, it’s easy to incorporate it into your diet. Here are some delicious ways to consume more on a daily basis:
- Drizzle it over salads, roasted veggies, grilled meats, seafood, eggs, avocado toast, etc. This enhances flavor and boosts the absorption of antioxidants from other foods.
- Use it for cooking methods like sautéing, stir frying, roasting, grilling, and more. Olive oil has a high smoke point and remains stable under heat.
- Make homemade salad dressings and marinades with olive oil as the base. Add balsamic, lemon juice, herbs and spices.
- Dip crusty whole grain bread into extra virgin olive oil mixed with balsamic vinegar for an antioxidant-rich appetizer.
- Add it to smoothies, yogurt, oatmeal, and other recipes for a flavor and nutrition boost.
- Substitute olive oil for other oils in baked goods like cakes, muffins, and breads. The subtle fruity taste pairs perfectly with sweets.
- Keep a bottle on the table to drizzle over finished plates. This makes it easy to increase your daily olive oil consumption.
With its stellar nutrition profile and amazing versatility, extra virgin olive oil deserves a permanent place in your kitchen and on your table. Make this antioxidant powerhouse a dietary staple and enjoy the many health benefits it has to offer!
Meta description: Discover the many science-backed health benefits of extra virgin olive oil – from heart and brain health to immunity and anti-aging. Learn how to select the freshest, highest quality oil and creatively add more olive oil into your daily diet.
