Extra Virgin Olive Oil, often called liquid gold, has been part of human life for thousands of years. From ancient Greek athletes rubbing it on their skin to modern kitchens using it for salads and cooking, this oil has always held a special place in wellness, food, and beauty.
Today, Extra Virgin Olive Oil (EVOO) is not just another ingredient but a nutrition powerhouse that supports heart health, reduces inflammation, improves digestion, and even benefits your skin and hair. But like everything else, it comes with its own precautions, recommended dosage, and safe usage guidelines. This guide will walk you through everything you need to know about Extra Virgin Olive Oil — what it is, how it’s made, its science-backed health benefits, its side effects, and the right way to consume it.
What is Extra Virgin Olive Oil?
Extra Virgin Olive Oil (EVOO) is the highest-quality and purest form of olive oil. It is extracted from fresh olives using only mechanical methods, with no heat, chemicals, or refining processes. This helps the oil maintain its natural taste, aroma, antioxidants, polyphenols, and healthy fats.
To be labelled “extra virgin,” the oil must meet strict standards:
- Cold-pressed without heat
- Acidity level below 0.8 percent
- No chemical refinement
- Rich aroma and fresh taste
- Free from defects
This makes EVOO extremely nutritious and beneficial for health compared to regular or refined olive oils.
Nutrition Facts of Extra Virgin Olive Oil
The following values are approximate per 1 tablespoon (14 g) serving:
| Nutrient | Amount |
|---|---|
| Calories | 119 kcal |
| Total Fat | 13.5 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 10 g |
| Polyunsaturated Fat | 1.5 g |
| Vitamin E | 1.9 mg |
| Vitamin K | 8.1 mcg |
| Polyphenols | 150–350 mg (varies by brand) |
| Omega-3 Fatty Acids | 0.1 g |
| Omega-6 Fatty Acids | 1.3 g |
Extra Virgin Olive Oil is particularly valued for its monounsaturated fats and antioxidants, which are associated with heart health and longevity.
20 Proven Benefits of Extra Virgin Olive Oil
1. Supports Heart Health: EVOO is rich in monounsaturated fats, which help reduce bad cholesterol levels. Studies show that consistent consumption lowers the risk of heart disease and improves blood vessel function.
2. Reduces Inflammation: The polyphenols in EVOO, especially oleocanthal, work similarly to anti-inflammatory drugs. This can benefit people with arthritis or chronic inflammatory conditions.
3. Helps Control Blood Pressure: Regular intake may improve blood vessel dilation and reduce both systolic and diastolic blood pressure levels.
4. Boosts Brain Health: EVOO is linked to better memory, cognitive function, and a reduced risk of Alzheimer’s disease due to its antioxidant properties.
5. Improves Digestion: It stimulates digestive enzymes, prevents constipation, and supports overall gut health by reducing inflammation in the intestines.
6. Aids Healthy Weight Management: Although high in calories, EVOO helps keep you full for longer, reduces cravings, and supports metabolism due to healthy fats.
7. Supports Healthy Blood Sugar Levels: Consuming EVOO with meals may improve insulin sensitivity and lower blood sugar spikes.
8. Protects Against Oxidative Stress: Its antioxidants fight free radicals, slowing down aging and protecting cells from damage.
9. Boosts Immunity: The polyphenols in EVOO help the body fight infections and improve immune system function.
10. Improves Skin Health: EVOO hydrates the skin, strengthens the skin barrier, and reduces inflammation. It can be used internally and externally for glowing skin.
11. Strengthens Hair: Massaging warm EVOO into the scalp promotes shine, reduces dandruff, and nourishes the hair roots.
12. Supports Bone Health: It helps improve calcium absorption and supports bone density.
13. Improves Liver Function: EVOO supports detoxification and protects the liver from fat accumulation.
14. Reduces the Risk of Stroke: Studies show that people who consume EVOO daily have a significantly lower risk of developing strokes.
15. Helps Fight Cancer Cells: Its antioxidants such as oleuropein have anti-cancer effects by reducing inflammation and oxidative damage.
16. Supports Healthy Hormones: Healthy fats from EVOO regulate hormone production, especially in women.
17. Enhances Nutrient Absorption: Fat-soluble vitamins (A, D, E, K) are absorbed better when consumed with EVOO.
18. Good for Kidney Health: It may prevent kidney damage by reducing oxidative stress and inflammation.
19. Improves Mood: Healthy fats are linked to better mental well-being and reduced depression risks.
20. Supports Anti-Aging: Regular intake helps reduce wrinkles, dryness, and age-related skin concerns while protecting organs at a cellular level.
10 Side Effects of Extra Virgin Olive Oil
1. High-Calorie Content: Consuming too much EVOO can lead to weight gain due to its high calorie density.
2. May Cause Digestive Discomfort: Large amounts can lead to diarrhea, stomach cramps, or nausea.
3. Can Interfere With Blood Pressure Medications: Because EVOO can lower blood pressure, combining it with medication may cause excessive drops.
4. Can Lower Blood Sugar Too Much: People on diabetes medication should use it cautiously.
5. Allergic Reactions (Rare): Some individuals may experience skin rashes or itching.
6. May Cause Acne When Overused on Skin: For some skin types, heavy application can clog pores.
7. Potential to Trigger Acid Reflux: High-fat intake may worsen acid reflux in some individuals.
8. Quality Issues: Not all EVOO on the market is authentic; adulterated oils lack benefits.
9. Can Affect People with Gallbladder Issues: Too much fat intake can worsen gallbladder pain.
10. May Interact With Blood Thinners: EVOO’s anti-inflammatory effects can enhance the effect of certain medications.
How to Use Extra Virgin Olive Oil?
You can use EVOO in multiple ways:
- Drizzle over salads
- Mix into soups or pasta
- Use as a dip for bread
- Add to smoothies
- Cook light dishes on low to medium heat
- Apply on skin as a moisturizer
- Massage into hair
- Use for oil pulling
Avoid very high heat to preserve nutrients.
Other Uses of Extra Virgin Olive Oil
- Makeup remover
- Lip conditioner
- Natural shaving lubricant
- Ear wax softener
- Cuticle oil
- Carrier oil for essential oils
- Conditioner for leather products
Tips for Consuming Extra Virgin Olive Oil
- Choose cold-pressed, high-quality brands.
- Look for dark glass bottles to protect from oxidation.
- Use EVOO quickly once opened.
- Store in a cool, dark place.
- Avoid using it for deep frying.
- Combine with salads to maximize nutrient absorption.
How to Take Extra Virgin Olive Oil?
There are several ways to take EVOO:
- One tablespoon on an empty stomach for digestion and metabolism benefits
- Mixed into food as a dressing
- Along with vegetables to improve nutrient absorption
- As part of Mediterranean-style meals
- Before meals for appetite control
How to Make Extra Virgin Olive Oil at Home?
Making authentic EVOO at home is challenging but possible in small batches.
Steps:
- Collect fresh, ripe olives.
- Wash thoroughly.
- Crush them using a stone press or blender.
- Knead the paste to allow oil droplets to combine.
- Press the paste using a manual olive press.
- Allow the extracted mixture to settle—oil will rise to the top.
- Separate the oil carefully using a ladle.
- Store in a sealed, dark container.
Professionally, EVOO is extracted using cold-press machines for efficiency and purity.
How Much Extra Virgin Olive Oil Can You Use Per Day?
Most experts recommend:
1 to 2 tablespoons (15–30 ml) per day
This amount provides maximum benefit without unnecessary calories.
Extra Virgin Olive Oil Dosage
Recommended dosage varies:
- General health: 1 tbsp daily
- Heart health: 2 tbsp daily
- Skin and hair: 1–2 tsp applied externally
- Digestion: 1 tbsp on an empty stomach
Best Time to Use Extra Virgin Olive Oil
You can use EVOO anytime, but the most beneficial times are:
- Morning on an empty stomach
- Before meals to improve digestion
- With meals for nutrient absorption
For skin and hair, the best time is nighttime.
Who Should Use Extra Virgin Olive Oil?
EVOO is suitable for:
- Adults looking to improve heart health
- Individuals wanting better digestion
- People with dry skin or hair
- Those who want anti-inflammatory support
- Anyone following a Mediterranean diet
Who Should Not Use Extra Virgin Olive Oil?
Avoid or limit EVOO if you have:
- Very low blood pressure
- Severe gallbladder issues
- Allergies to olives
- Diabetes with fluctuating blood sugar
- Those on blood thinners
Always consult a doctor if you are on medications affecting blood health.
How to Store Extra Virgin Olive Oil?
Correct storage preserves its freshness:
- Keep in a cool, dark place
- Avoid sunlight exposure
- Store in dark glass or steel containers
- Keep tightly sealed
- Use within 3–6 months after opening
Precautions and Interactions
- Do not heat EVOO to smoking point.
- Start with small amounts if you have digestive issues.
- Check for authenticity when buying.
- Consult a doctor if using medication for blood pressure, diabetes, or clotting.
- Do not use extremely old or rancid oil.
- Patch test on skin before applying liberally.
FAQ’s
Is Extra Virgin Olive Oil safe for cooking?
It is safe for light to medium-heat cooking. However, avoid high-heat frying as it can destroy its nutrients and flavor.
Can Extra Virgin Olive Oil help with weight loss?
Yes, when used in moderation. EVOO keeps you full longer, supports metabolism, and helps reduce unhealthy cravings.
Can I use Extra Virgin Olive Oil on my skin?
Yes, it can moisturize dry skin, improve elasticity, and reduce inflammation. However, people with acne-prone or oily skin should use it sparingly.
Is Extra Virgin Olive Oil good for hair?
Absolutely. It nourishes the scalp, reduces dandruff, prevents dryness, and promotes shine when used as a warm oil massage.
What is Extra Virgin Olive Oil used for?
Extra Virgin Olive Oil is used for cooking, salad dressings, drizzling over foods, skincare, hair care, massage, and even natural home remedies. It is popular for both culinary and medicinal purposes because of its rich antioxidant and healthy fat content.
Is Extra Virgin Olive Oil safe during pregnancy?
Yes, it is generally safe during pregnancy when consumed in moderate amounts. It provides healthy fats that support fetal brain development. However, pregnant women should avoid excessive consumption and consult their doctor if they have digestive or gallbladder issues.
Can I use Extra Virgin Olive Oil every day?
Yes, you can safely use 1–2 tablespoons daily. Regular use supports heart health, digestion, skin hydration, and nutrient absorption. Just avoid overconsumption due to its high calorie content.
Is Extra Virgin Olive Oil safe for children?
Yes, children can safely consume small amounts of Extra Virgin Olive Oil. It supports brain development and digestion. Introduce it in moderate quantities and avoid giving it in large doses to prevent stomach discomfort.
What is Extra Virgin Olive Oil good for?
It is good for heart health, reducing inflammation, improving digestion, boosting skin and hair health, managing weight, regulating cholesterol, and supporting overall wellness. Its monounsaturated fats and polyphenols make it one of the healthiest oils in the world.
What does Extra Virgin Olive Oil smell like?
High-quality EVOO has a fresh, fruity aroma with hints of grass, herbs, or green olives. It should never smell stale, greasy, or like chemicals.
What does Extra Virgin Olive Oil taste like?
It usually tastes fruity, slightly peppery, and sometimes mildly bitter. The peppery sensation at the back of the throat indicates high antioxidant content, which is a sign of good-quality EVOO.
What is the difference between olive oil and extra virgin olive oil?
Extra Virgin Olive Oil is the purest, cold-pressed form with no chemicals or heat used during extraction, making it richer in antioxidants and natural flavor. Regular olive oil is refined, processed, and often mixed with other oils, resulting in fewer nutrients and a milder taste.
What is Extra Virgin Olive Oil good for?
It is good for supporting heart health, lowering cholesterol, improving digestion, reducing inflammation, nourishing the skin, strengthening hair, and protecting cells from damage due to antioxidants.
Is Extra Virgin Olive Oil okay for high cholesterol?
Yes. EVOO is excellent for people with high cholesterol. It helps reduce LDL (bad cholesterol) and increase HDL (good cholesterol), supporting overall heart health when used regularly and in moderation.
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