Olive oil-extra virgin
Also known as: Extra virgin olive oil, EVOO, virgin olive oil, olive oil, Olea europaea L.
Overview
Extra virgin olive oil (EVOO) is the highest quality olive oil, obtained by cold pressing the fruit of *Olea europaea* L. without chemical refining. This process preserves its rich content of monounsaturated fatty acids, particularly oleic acid, and a high concentration of phenolic compounds like hydroxytyrosol and oleuropein, which are potent antioxidants. EVOO is widely recognized as a functional food and dietary fat supplement, primarily used for its benefits in cardiovascular health, cancer prevention, metabolic regulation, and inflammation modulation. It is characterized by its low saturated fat content and high levels of beneficial bioactive constituents. Research on EVOO is extensive, with numerous high-quality studies, including meta-analyses and systematic reviews, consistently supporting its health benefits.
Benefits
EVOO offers significant, evidence-based health benefits. Meta-analyses indicate that higher EVOO intake is associated with a 4% reduction in cardiovascular disease (CVD) risk for every 5 g/day increase, with optimal benefits observed around 20 g/day, and also correlates with reduced all-cause mortality. For cancer prevention, a systematic review and meta-analysis of 45 studies found that the highest olive oil consumption was linked to a 31% lower risk of developing any type of cancer (RR = 0.69). Furthermore, EVOO consumption has been shown to improve body fat distribution, potentially reducing adipose tissue accumulation, as evidenced by a systematic review and meta-analysis of RCTs. It also contributes to better metabolic health by improving biomarkers related to diabetes and inflammation. Secondary benefits include improved lipid profiles (increased HDL cholesterol), anti-inflammatory effects mediated by its phenolic compounds, and potential improvements in blood pressure and endothelial function. These benefits are observed in adults aged 18 and above, including healthy individuals and those with chronic disease risk factors, with clinically meaningful effect sizes.
How it works
Extra virgin olive oil exerts its health benefits through several key biological pathways. Its rich content of polyphenols, such as hydroxytyrosol and oleuropein, provides potent antioxidant activity, reducing oxidative stress throughout the body. These compounds also mediate anti-inflammatory effects by modulating cytokines and inflammatory pathways, including the inhibition of nuclear factor-kappa B (NF-κB). EVOO improves lipid metabolism by increasing high-density lipoprotein (HDL) cholesterol and reducing the oxidation of low-density lipoprotein (LDL). It also plays a role in modulating endothelial function and regulating blood pressure, partly through its interaction with endothelial nitric oxide synthase (eNOS). The monounsaturated fatty acids and polyphenols in EVOO are bioavailable, with absorption enhanced when consumed with meals, allowing them to exert systemic effects on the cardiovascular, immune, and metabolic systems.
Side effects
Extra virgin olive oil is generally recognized as safe (GRAS) and has a long history of dietary use with an excellent safety profile. At typical dietary doses, no common side effects (>5% frequency) have been reported in clinical trials. Uncommon side effects (1-5% frequency) are rare, though allergic reactions to olives are possible but highly infrequent. No rare side effects (<1% frequency) have been documented. There are no significant drug interactions reported with EVOO; however, as with any high-fat food, it may theoretically affect the absorption of some fat-soluble medications. Contraindications are limited to individuals with a known allergy to olives. EVOO is considered safe for consumption by adults. While data are limited for children and pregnant women specifically, it is generally regarded as safe for these populations as a food item within a balanced diet.
Dosage
For cardiovascular benefits, research suggests that consuming approximately 20 grams per day (about 1.5 tablespoons) of extra virgin olive oil provides maximal benefits, with a minimum effective dose observed at around 5 grams per day (about 1 teaspoon). Higher intakes beyond 20 g/day have not shown additional mortality benefits. There is no established upper safe limit for EVOO; typical consumption in Mediterranean diets can range up to 50 grams per day without reported adverse effects. EVOO can be consumed at any time of day, preferably with meals, as this enhances the absorption of its fat-soluble components and beneficial compounds. Extra virgin olive oil is the preferred form due to its higher concentration of polyphenols compared to refined olive oils. No specific cofactors are required for its absorption or efficacy, as it is best integrated as part of a balanced dietary pattern.
FAQs
Is extra virgin olive oil safe for daily use?
Yes, EVOO is safe and highly beneficial for daily consumption within typical dietary amounts, contributing to overall health.
Does cooking affect EVOO benefits?
Moderate cooking generally preserves EVOO's benefits. However, high-heat frying may degrade some of its delicate phenolic compounds.
How soon can benefits be expected?
Improvements in biomarkers can be observed within weeks, but long-term disease risk reduction requires sustained, consistent intake over months to years.
Is EVOO better than other oils?
Due to its unique phenolic content, EVOO offers superior antioxidant and anti-inflammatory properties compared to many other common cooking oils.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1041203/full – This meta-analysis of longitudinal cohorts found that a 5 g/day increase in EVOO intake was associated with a 4% reduction in CVD risk. It also noted that while EVOO consumption reduced all-cause mortality, there was no additional mortality benefit beyond 20 g/day, suggesting an optimal intake range for cardiovascular health.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0261649 – This systematic review and meta-analysis of 45 studies, including over 12,000 cancer cases, concluded that the highest olive oil consumption was associated with a 31% lower risk of developing any type of cancer (RR = 0.69). The study highlights olive oil's significant role in cancer prevention across various cancer types.
- https://pubmed.ncbi.nlm.nih.gov/37278997/ – This systematic review and meta-analysis of randomized controlled trials (RCTs) indicated that EVOO consumption can improve body fat distribution and potentially reduce adipose tissue accumulation. The findings suggest a role for EVOO in managing body composition and preventing obesity-related issues.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11353474/ – This umbrella review synthesized findings from 31 meta-analyses, confirming the broad health benefits of EVOO. It highlighted its positive impact on cardiovascular disease, cancer, diabetes, and inflammation, underscoring EVOO's role as a functional food with diverse health-promoting properties.