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What Is Extra Virgin Olive Oil, and Why Is It Healthy?

Essay Medically reviewed by Imashi Fernando, MS, RDN — By Rachael Ajmera, MS, RD 
source: www.healthline.com/

 

 

Known for its rich flavor, versatility, and health benefits, extra virgin olive oil is an excellent ingredient to keep in your kitchen cupboard.

Not only is it easy to use for roasting, frying, baking, or sautéing, but it’s also jam-packed with antioxidants and heart-healthy fats.

Plus, it’s been studied extensively for its many health benefits, with some research suggesting that it could protect against heart disease, combat cancer, and alleviate inflammation.

This article takes a closer look at the potential benefits, downsides, and uses of extra virgin olive oil, along with how it stacks up against other common cooking oils.

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SUMMARY

Modern olive oil is made by crushing olives and separating the oil from the pulp in a centrifuge. Extra virgin olive oil is the least processed variety and is rich in antioxidants.

 

Nutrient composition of extra virgin olive oil

 

 

Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K.

A tablespoon (about 14 grams) of olive oil contains the following nutrients :

• Calories: 119
• Saturated fat: 14% of total calories
• Monounsaturated fat: 73% of total calories (mostly oleic acid)
• Polyunsaturated fat (PUFA): 11% of total calories
• Vitamin E: 13% of the Daily Value (DV)
• Vitamin K: 7% of the DV

Extra virgin olive oil is a great source of antioxidants, which are compounds that help fight inflammation and chronic disease (6Trusted Source, 7Trusted Source).

The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation .

Some people have criticized olive oil for having a high omega-6 to omega-3 ratio. However, its total amount of polyunsaturated fats is still relatively low, so you probably don’t need to worry.

 

What makes it so healthy?

In addition to its impressive antioxidant content, extra virgin olive oil is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits.

In particular, research suggests that monounsaturated fatty acids could benefit heart health and may even help protect against heart disease.

Extra virgin olive oil also contains a good amount of vitamins E and K in each serving. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more..

 

Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits.