5 Proven Extra Virgin Olive Oil health benefits

extra virgin olive oil health benefits

Extra virgin olive oil (EVOO) has long been used in the Mediterranean diet and there are a few reasons why. Not only are the health benefits exceptional and backed by research, but it also has a variety of uses. Extra virgin olive oil is the go-to oil to use for those who want to eat healthily. So, what are these amazing benefits you ask?
Here are five extra virgin olive oil health benefits that will make you want to include it in every meal.

1 Contains Essential Antioxidants

Extra virgin olive oil is rich in polyunsaturated fats such as omega-6 and omega-3 fatty acids, which are essential for a balanced diet. Along with these, it also contains a fair amount of vitamins E and K, which are needed for many bodily functions. EVOO is also high in polyphenols, which are micronutrients found in plant-based foods that are packed with antioxidants. Olive oils made from the Coratina, San Felice, Moraiolo, and Frantoio olive variety are especially high in polyphenols. As was discovered in a 2018 study conducted by the International Journal of Molecular Sciences, the antioxidants found in extra virgin olive oil help reduce cholesterol, fight inflammation, and protect against cancers.

2 Anti-Inflammatory Properties

Drinking olive oil in the morning may not sound very appetising, but the health benefits from this practice are incredible. In a study conducted by Deakin University, Oleocanthal, which is a compound found in EVOO, was discovered to work similarly to ibuprofen, by reducing inflammation and decreasing pain. Reducing inflammation in the body has been proven to reduce the risk of developing diseases such as cardiovascular disease, cancer, degenerative joint diseases, and neurodegenerative diseases.

3 Anti-Bacterial Properties

The polyphenols found in EVOO have great anti-bacterial properties, especially when it is drunk in the morning on an empty stomach. A study conducted by NCBI found that consuming 1.5 tablespoons of EVOO each day inhibited the growth of a variety of harmful bacteria that lives in the stomach, which could cause stomach ulcers and cancer. These polyphenols were also found to promote the growth of beneficial probiotic bacteria in the gut.

4 Protects Against Heart Disease

In 2020, the World Health Organisation reported that heart disease is still the leading cause of death in the world. Consuming EVOO can significantly reduce your risk of heart disease. The monounsaturated fatty acids found in extra virgin olive oil lower cholesterol accumulation in the blood, improve the lining of blood vessels, and can help prevent blood clotting. Regular consumption of EVOO has also been found to lower blood pressure.

5 Reduces the Risk of Type 2 Diabetes

Type 2 diabetes is one of the most common illnesses affecting adults today. The monounsaturated and polyunsaturated fats in EVOO can help to reduce the risk of type 2 diabetes. Consuming EVOO daily has been shown to reduce blood sugar and improve insulin sensitivity, as seen in a study conducted by Diabetes Care. Along with this, adopting a Mediterranean diet that is rich in olive oil can reduce the risk of type 2 diabetes by 40%.


It’s easy to see why extra virgin olive oil has been a staple in the Mediterranean diet for centuries. 

Make sure you always opt for high quality extra virgin olive oil so you are sure that all the properties (anitoxidants, polyphenols, vitamins, etc…) are present in the product.Here at Bottega 1900, we import a range of high-quality olive oils. Our top picks are the Giacomo Grassi ‘L’Olinto’ Chianti Classico DOP Extra Virgin Olive Oil and the Oro di Giano ‘San Felice‘ Extra Virgin Olive Oil.

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