Extra virgin olive oil (EVOO) is a unique source of dietary fat, consisting mainly of monounsaturated fatty acids and bioactive compounds. While oleic acid, the main fatty acid in olive oil, is considered to offer a host of beneficial effects such as lowering the risk of cardiovascular disease, other bioactive compounds such as polyphenols enhance the health-promoting effects offered by olive oil.1 This specific profile of EVOO is what leads to the health benefits associated with it.
EVOO should be included as a food in your daily eating pattern and not as a medicine! It is important to keep in mind that the beneficial effects of the Mediterranean eating pattern are not attributed to a single food or nutrient. Rather, it is how all the key foods, and nutrients of these foods, work together to bring about the plethora of health benefits associated with this eating pattern.²
This is due to a synergistic effect between foods. For example, olive oil assists with absorbing fat-soluble vitamins found in colourful fruits and vegetables. EVOO also increases the palatability and appeal of vegetables and legumes (key elements of the Mediterranean Diet), encouraging their consumption.
“EVOO should be included as a food in your daily eating pattern and not as a medicine! It is important to keep in mind that the beneficial effects of the Mediterranean eating pattern are not attributed to a single food or nutrient.”
Evidence from a number of clinical trials indicates that we should aim to consume at least 25 ml (approximately 2 tablespoons) of EVOO per day, to obtain the health benefits associated with it, in healthy populations and those with risk factors such as mild dyslipidemia and mild hypertension.3
Based on the reduction in risk seen in these and other trials, it is recommended that a minimum of 3 – 4 tablespoons of EVOO should be consumed per day for pre-existing health conditions including Coronary Heart Disease, Type 2 Diabetes, and Fatty Liver Disease.7 Due to the substantial evidence supporting the health effects of the polyphenols found in EVOO, the European Food Safety Authority has approved the claim that polyphenols offer protection against peroxidation of LDL (low-density lipoprotein) cholesterol at a minimal dose of 5 mg/kg/day.8
Contrary to popular belief, olive oil can be used for cooking. That being said, to optimize the intake of beneficial phenolic compounds, you should mainly aim to include ‘raw’ (uncooked) EVOO in your eating pattern.
Here are some tips on how to include EVOO in your daily eating pattern:
The unique composition of extra virgin olive oil (EVOO), rich in monounsaturated fatty acids and bioactive compounds, makes it a valuable addition to daily eating patterns. The health benefits associated with EVOO are not merely due to a single nutrient but arise from the synergistic effects of the Mediterranean eating pattern. Incorporating at least 25 ml (approximately 2 tablespoons) of EVOO per day is recommended for obtaining its health benefits. Clinical trials, such as PREDIMED and AUSMED, suggest a daily intake of 60 ml (4 tablespoons) for therapeutic purposes. The polyphenols in EVOO have been acknowledged for their protective effects, with a minimum daily dose approved by the European Food Safety Authority. Utilizing raw EVOO in various culinary practices optimizes its intake of beneficial phenolic compounds. Practical tips for integrating EVOO into daily meals include dressing salads, making vinaigrettes, drizzling over dishes, and replacing other fats in cooking and baking.
In conclusion, extra virgin olive oil (EVOO) stands out as a versatile and health-promoting dietary component. Its unique composition, emphasizing monounsaturated fatty acids and bioactive compounds, contributes to a range of health benefits. The synergistic effects within the Mediterranean eating pattern highlight the importance of overall dietary choices. Evidence supports a daily intake of at least 25 ml, with therapeutic quantities recommended in specific health conditions. The inclusion of raw EVOO in various culinary practices enhances the absorption of beneficial phenolic compounds. As a cooking medium and flavor enhancer, EVOO offers a tasty and beneficial alternative in daily meals, showcasing its adaptability and positive impact on overall health.
Nestled in a beautiful valley on the slopes of the Stellenbosch Mountains lies our olive grove where we delicately handpick our organic olives in small batches. Each assemblage is carefully crafted with our unique cold extraction method and gently infused with just the right amount of the purest premium, organic CBD from the United States of America. At Liviana® we are committed to exceptional quality, guaranteeing only the finest organic extra virgin olive oil.
You can purchase Liviana® Extra Virgin Olive Oil here.