Is Extra Virgin Olive Oil EXTRA Healthy?

Extra virgin olive oil is often hailed as a healthiest superfood, but what makes it EXTRA healthy compared to other olive oils? Is it really as healthy as everyone says? Let’s delve into the unique qualities and health benefits that set extra virgin olive oil apart.

Extra virgin olive oil is rich in monounsaturated fats and polyphenols, making it “extra” (incredibly) healthy.

It is an unrefined oil, cold-extracted below 27°C without chemical solvents. Rich in oleic acid (over 70%) — a type of monounsaturated fat — it supports heart health by lowering bad cholesterol (LDL) and potentially increasing good cholesterol (HDL).

Additionally, the oil retains over 30 phenolic compounds and antioxidants, such as Vitamins E and K, which provide “extra” (additional) health benefits by protecting against free radicals, reducing cell damage, and helping to prevent chronic diseases.

In contrast, refined olive oils, such as pure olive oil and extra-light olive oil, are processed using high heat and chemical treatments. This refining process removes many beneficial nutrients, including antioxidants and phenolic compounds, which significantly diminishes their health benefits compared to extra virgin olive oil.

Similarly, olive pomace oil is produced through the extraction of residual oil from the olive pulp using an even higher temperature and chemical solvents like hexane, resulting in an even greater loss of nutritional value compared to refined olive oils. Furthermore, this process can also create harmful byproducts, such as trans fats and oxidation compounds, which may negatively impact health when consumed in excess.

The high content of polyphenols, along with Vitamins E and K, in high-quality extra virgin olive oil — far surpassing that of regular olive oils — is a key contributor to its “extra” (exceptional) health benefits.

These powerful compounds protect our cells by neutralising free radicals — unstable molecules that can cause damage. If left unchecked, free radicals can lead to inflammation, accelerate ageing, and contribute to chronic diseases such as heart disease and cancer.

Extra virgin olive oil also contains oleocanthal, a phenolic compound with anti-inflammatory effects similar to ibuprofen (a commonly used nonsteroidal anti-inflammatory drug), making it “extra” (especially) effective in reducing inflammation, which is a contributing factor to chronic diseases like heart disease, cancer, and Alzheimer’s.

Numerous studies have shown that consuming extra virgin olive oil as part of a balanced diet can “extra” (significantly) lower the risk of heart disease.

The antioxidants in extra virgin olive oil help protect blood vessels by preventing oxidative damage, reducing inflammation, and lowering cholesterol, which collectively support heart health and prevent atherosclerosis (hardening of the arteries).

Recent research indicates that extra virgin olive oil may play an “extra” (significant) role in promoting brain health. Its rich antioxidants and healthy fats are believed to help protect against cognitive decline and neurodegenerative diseases in older adults.

A study published in Nutrition Reviews emphasised the positive effects of extra virgin olive oil on gut microbiota and its potential to support cognitive health through the gut-brain axis. Similarly, research in Frontiers in Aging Neuroscience underscored the oil’s potential in safeguarding brain health, attributing this to its high antioxidant content.

Extra virgin olive oil’s “extra” health benefits extend to overall longevity. A Harvard study found that people who consumed the most olive oil had a 19% lower risk of death from any cause over a 28-year period. This suggests that incorporating extra virgin olive oil into our diet can contribute to a longer, healthier life.

Extra virgin olive oil has shown its “extra” (potential) benefits for both non-alcoholic fatty liver and gallbladder health.

Both tyrosol and oleocanthal, key compounds in extra virgin olive oil, have been shown to support liver health, including reducing fatty liver. Research highlights their antioxidant, anti-inflammatory, and lipid-regulating properties, which can help mitigate liver fat accumulation and improve overall liver function. These compounds help regulate how the body processes fats and fights damage caused by stress at the cellular level, which is essential for improving fatty liver.

Extra virgin olive oil may support gallbladder function by stimulating bile secretion, which aids in fat digestion. This regular stimulation can help maintain gallbladder health and potentially reduce the risk of gallstone formation.

However, while extra virgin olive oil may help prevent gallstones, its effectiveness in treating existing gallstones is not well-supported.

Extra virgin olive oil has been linked to “extra” benefits for managing and preventing Type 2 Diabetes.

Extra virgin olive oil may help improve insulin sensitivity, which can help protect against type 2 diabetes or to manage pre-existing diabetes.

It helps maintain stable blood sugar levels by reducing the glycemic response when consumed with high-carbohydrate meals. The monounsaturated fats and polyphenols in extra virgin olive oil can enhance insulin sensitivity, making it easier for the body to regulate blood sugar. Extra virgin olive oil’s anti-inflammatory properties may help reduce chronic inflammation, which is a contributing factor to insulin resistance and Type 2 Diabetes.

Extra virgin olive oil is also “extra” beneficial for the skin and hair. Its rich antioxidant content helps protect the skin from oxidative damage caused by free radicals, which can lead to premature ageing.

Applying extra virgin olive oil to the skin and hair provides deep moisturisation, enhances skin elasticity, and promotes smoothness, thanks to its rich content of antioxidants and healthy fats.

Despite the common belief that all fats cause weight gain, both monounsaturated fats and polyphenols contribute to the weight management properties of extra virgin olive oil, with polyphenols potentially offering “extra” (additional) benefits beyond those of the fats alone.

Among these, monounsaturated fats play a role for their ability to keep us feeling full, helping to curb hunger cravings and naturally reduce overall calorie intake.

One important thing to note is that fat itself does not make us fat. Eating or drinking more calories than we burn — whether those calories come from fats, proteins, or carbohydrates, can lead to weight gain. For example, sugary soft drinks, though fat-free, are strongly associated with the obesity challenge.

With a high smoke point of 190–210°C, extra virgin olive oil remains “extra” (exceptionally) heat-stable even during prolonged cooking within this temperature range.

Its antioxidants resist heat degradation, and some polyphenols are absorbed into food, enhancing its nutritional value. These qualities make it a particularly nutritious and “extra” healthy choice for sautéing, frying, and other culinary techniques.

In cooking, an oil’s reaction to high temperatures depends on oxidative stability and monounsaturated fat content. Extra virgin olive oil excels in both, making it a superior option for cooking.

Extra virgin olive oil enriches all kinds of preparations, from stews to pastries and cooking. Its sensory profile varies depending on the variety of olive and the production process.

Extra virgin olive oil stands out for its rich, fruity flavour and complex taste. It adds depth to dishes, elevates the taste of the food, and encourages healthier eating habits. It is truly an “extra” healthy and “extra” delicious choice.

Its bitterness, fruitiness, and peppery finish come from its high polyphenol content and minimal processing.

In contrast, pure and extra-light olive oils have a very mild, neutral flavour due to refining processes that strip away their natural flavours. These oils are typically blends of refined olive oil with a small amount of extra virgin olive oil, lacking the richness and intensity of extra virgin olive oil.

Extra virgin olive oil is more than a culinary delight — it shines as an “extra” (notably) healthy choice, surpassing other olive oils in its benefits.

While high-quality extra virgin olive oil may cost more, even a modest 3 tablespoons (40 grams) can provide “extra” (remarkable) health benefits.

It is more than a purchase — it is a thoughtful choice to incorporate extra virgin olive oil into our diet as part of a balanced lifestyle, and a wise investment in our family’s health, especially our children’s well-being — Good for their heartier and healthier future!

But there is one more thing: extra virgin olive oil is not a medicine.

Let’s not misunderstand its purpose — it is fundamentally a kitchen essential and a key component of a balanced diet, though one that boasts significant health benefits with regular and long term consumption.

However, good nutrition alone is not enough for a healthy body — exercise plays a crucial role in how dietary fats are utilised. Healthy fats, like those in extra virgin olive oil, fuel prolonged activity, aid metabolism, and support brain function. Simple, regular exercise helps the body efficiently process fats for energy, promoting weight management, endurance, and heart health while also enhancing cognitive performance. Together, exercise and beneficial fats contribute to improved memory, mental clarity, and long-term brain health.

PHOTO CREDIT: MergaOliva orgaic extra virgin olive oil.