Extra Virgin Olive Oil: The Mediterranean Elixir

Here’s why you should be using Olive Oil more than any other oil in your diet. 


This past summer I spent 5 weeks in Spain intensely studying the major components of the Mediterranean Diet and why it is one of the most researched diets for its proven health benefits. In this blog post I will share why and what makes Olive oil so good for you as well as share ways to incorporate it into your diet.

Shopper’s tip: Spain is the leading producer of olive oil in the world and most of the Italian bottled olive oil actually came from Spain! The best olive oil, however, doesn’t come from Spain or Italy but is locally made. The closer your food is to you, the more fresh and nutritious it will be.

1. Olive oil has a very low saturated fat content and high in good, healthy monounsaturated fats. Please take a look at the chart at the bottom to see how the other oils and fats rank against the amount of healthy fats found in olive oil. 

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  • Because Olive oil is a non-animal fat there is no cholesterol at all which protects against blood clots and lowers blood pressure.

  • Olive oil lowers the levels of total blood cholesterol and does not affect the levels of the bad cholesterol.

2. The nutritional components of Olive oil is rich in vitamins E and K and has a strong antioxidant effect.

  • Olive oil has anti-inflammatory and anti-bacterial properties.

  • Also protects against formation of cancer with its antioxidant content

  • Enhances digestion and absorption of nutrients

3. Extra Virgin Olive Oil is the only oil to be obtained from a fruit, making it the most minimally processed oil and most natural oil.

  • After visiting an olive oil mill, I learned that a lot of the other vegetable oils we normally see and use (Canola, Palm, Grapeseed, Sunflower, etc.) have to undergo a lot of chemical processes and treatments in order to be safely consumed. Extra Virgin Olive Oil however can be enjoyed exactly right after being extracted from the olive without going under any chemical treatments.

How to incorporate Olive Oil into meals: Healthy fats like olive oil are so important to the diet in order to access fat-soluble vitamins in foods like Vitamin A or D!

  • These fat-soluble vitamins will not be lost when the foods that contain them are cooked. Proceed to sauté, drizzle on top of or roast your food in olive oil for the most benefits.

  • Servings per day should be 2-3 tablespoons.