Extra virgin olive oil is unique because extensive research has been conducted on its purported health benefits. People across the globe have been eating extra virgin olive oil since long before it was coined a 'superfood.' The Mediterranean diet has been highly lauded, and for a good reason. People in the Mediterranean live longer and are happier. This has been credited partly to their diets' significant portions of fruits and vegetables, fish, and healthy fats like nuts and olive oil.
Olive oil's rich flavor and versatility are enough to incorporate into your daily diet. But, if you need a little more convincing, considerable research has been done to uncover the extensive health benefits of extra virgin olive oil, primarily when used to replace other fats like butter, margarine, and refined oils. Here's what the studies tell us are the main benefits:
1. Antioxidants
High-quality extra virgin olive oil has high levels of phenolic compounds, an antioxidant that destroys free radicals, kills cancer cells and can reduce the risk of heart disease and increase longevity.
2. Oleocanthal
This specific phenolic compound found in extra virgin olive oil is said to be responsible for the burning or tingling sensation that is experienced when tasting a high-quality extra virgin olive oil. It has anti-inflammatory properties and, as such, can have similar effects to painkillers and fever reducers. The oleocanthal can also help clear beta-amyloid plaque from the brain.
3. Monounsaturated Fatty Acids (MUFAs)
Monounsaturated fats are the type of fatty acid commonly found in nuts and high-fatty fruits like olives and avocados. These types of fats are central to the Mediterranean lifestyle, and studies have shown that they can increase the fluidity and elasticity of the cell membranes. At about 75% MUFA content, extra virgin olive oil is a great source. The MUFAs in 1-2 tablespoons of olive oil per day can reduce the risk of heart disease, diabetes, atherosclerosis, and colon cancer.
4. Vitamin E
Each tablespoon of extra virgin olive oil contains about 1.9 mg of Vitamin E. This fat-soluble antioxidant can protect the body against eye and skin problems and make hair and skin much healthier. It has also been shown to protect the body from diabetes and neurological diseases such as Alzheimer's and lung cancer.
5. Vitamin K
Vitamin K is another fat-soluble vitamin that affects the blood the most. It is necessary for healthy coagulation and calcium levels in the blood. One tablespoon of olive oil daily will fill 10% of the recommended intake of Vitamin K and can help protect against insulin resistance and several types of cancer.