Sun-soaked hills, centuries-old groves and a tradition dating back to the Roman era – Spain’s extra virgin olive oil (EVOO) is more than just a kitchen staple; it’s a symbol of heritage.
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Often referred to as ‘liquid gold’, this rich, fragrant oil isn’t just a flavourful addition to meals, it’s a powerhouse of nutrients with incredible benefits for your body and mind.
From heart health to glowing skin, below are 10 reasons why this golden elixir has earned its reputation as one of the world’s healthiest fats.
1. Heart health
- Rich in monounsaturated fats (mostly oleic acid), which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
- Lowers blood pressure, especially when used regularly in place of saturated fats.
- Reduces risk of heart disease and stroke by improving blood vessel function and reducing inflammation.
2. Brain health
- EVOO contains polyphenols, which protect brain cells from oxidative stress.
- Associated with a lower risk of cognitive decline and Alzheimer’s, especially in Mediterranean-style diets.
- May improve memory and learning through neuroprotective effects.
3. Anti-Inflammatory Properties
- Contains oleocanthal, a natural anti-inflammatory compound (acts similarly to ibuprofen).
- Reduces markers of chronic inflammation, a key driver of many diseases like heart disease, diabetes, and arthritis.
4. Powerful Antioxidants
- Packed with polyphenols and vitamin E, which combat oxidative stress and protect cells from damage.
- Helps reduce the risk of chronic diseases, including cancer and aging-related conditions.
5. Blood Sugar and Diabetes Control
- Improves insulin sensitivity and helps regulate blood sugar levels.
- Including EVOO in meals can reduce post-meal blood glucose spikes.
6. Weight Management
- Though calorie-dense, EVOO can promote satiety and reduce overall calorie intake.
- May support healthy weight maintenance or even weight loss when replacing unhealthy fats.
7. Skin and Hair Health
- Its antioxidant and anti-inflammatory compounds nourish the skin and help reduce signs of aging.
- Can also be applied topically to moisturize and soothe dry or irritated skin.
- Supports stronger, shinier hair and a healthier scalp.
8. Bone Health
- May help improve calcium absorption and bone mineralization.
- Some studies link EVOO intake to higher bone density and a lower risk of osteoporosis.
9. Cancer Prevention
- Polyphenols and antioxidants may protect against cancer by reducing oxidative DNA damage and inhibiting tumor growth.
- Especially noted for potential protective effects against breast and colorectal cancers.
10. Heat stability
- Unlike many oils, EVOO is relatively stable at medium cooking temperatures due to its antioxidant content, making it a safe choice for cooking.
- However, debate still rages about whether it should be used for cooking at high heat, due to it having a lower smoke point.
- Some doctors advise using regular olive oil for frying and saving the extra virgin oil for salads and seasoning.
