What biological properties make EVOO an essential pillar for your health?

Olive oil is a cornerstone of the Mediterranean diet. It not only adds flavor to dishes but also provides numerous health benefits. Using it daily can help protect the heart, brain, and immune system, while also improving overall well-being. And while it might be a bit of an exaggeration to call extra virgin olive oil the ultimate superfood, it's certainly a very valuable food.

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EVOO the superfood: a treasure trove of nutrients

Extra virgin olive oil ( EVOO) , obtained from the first cold pressing, is full of important nutrients.

• Healthy fatsIt contains oleic acid, which helps to lower bad cholesterol and raise good cholesterol.
• AntioxidantsIt provides polyphenols and vitamin E, which protect cells from damage and aging.
• Anti-inflammatory propertiesIts natural compounds help reduce inflammation in the body.

chronic inflammation

Chronic inflammation is a silent and persistent process that, unlike acute inflammation (necessary for wound healing), damages healthy tissue in the long term. According to nutrition experts, this constant inflammatory state is directly linked to the development of autoimmune diseases such as eczema , as well as cognitive decline and memory loss.

Modern lifestyles—characterized by stress, lack of sleep, and excessive consumption of processed foods—act as a catalyst. When the body remains in a state of high alert indefinitely, it triggers oxidative stress that weakens the skin barrier and accelerates brain aging.

To combat this phenomenon, a diet rich in antioxidants and phytonutrients is recommended . The six key foods suggested are:

• Fatty fish: Rich in Omega-3 to reduce inflammatory markers.
• Dried fruits (nuts): They provide healthy fats for neuronal health.
• Berries (blueberries): They contain flavonoids that protect against cell damage.
• Green leafy vegetables: Like spinach, which fights oxidation.
• Turmeric: Thanks to curcumin, a powerful natural anti-inflammatory.
• Green Tea: Its catechins help to mitigate systemic inflammation.

Prioritizing these foods is essential to slow the progression of chronic diseases and preserve mental agility.

take care of the heart

Olive oil is very good for cardiovascular health.

• It reduces the risk of heart disease: It protects against heart attacks and strokes.
• Helps control blood pressure: It relaxes blood vessels and improves circulation.
• Improves cholesterol: It lowers bad cholesterol (LDL) and raises good cholesterol (HDL).

A recent study reinforces that following a Mediterranean diet can significantly reduce the risk of suffering a stroke , a condition that often shares critical risk factors with myocardial infarction.

The research highlights that regularly consuming plant-based foods, such as fruits, vegetables, legumes, and whole grains, along with healthy fats, provides comprehensive vascular health protection. Prioritizing olive oil and nuts over saturated fats improves blood pressure and reduces cholesterol, key factors in preventing both stroke and heart attack.

Scientists emphasize that this dietary pattern is not only a preventative measure against strokes, but also acts as a shield for the entire cardiovascular system. Adopting these simple and straightforward habits strengthens the arteries and heart, reducing the likelihood of serious events.

Brain benefits

It also supports mental health and memory.

• Protects neurons: Its antioxidants prevent brain damage and cognitive decline.
• Improves memory: Promotes concentration and learning.
• Improves mood: It can help reduce the risk of depression.

Supports weight management

Although it contains calories, olive oil can help maintain a healthy weight if used in moderation.

• It provides satiety: Its healthy fats help control appetite.
• Increases metabolism: It can help the body burn more energy.
• Promote good habits: It is key in the Mediterranean diet, which is associated with less obesity.

Benefits for the skin

Olive oil is also excellent for external care.

• Moisturizes and nourishes: It leaves the skin soft and supple.
• Prevents aging: It protects against damage caused by the sun and pollution.
• Soothes the skin: It reduces irritation and helps with conditions such as eczema or psoriasis.

Extra virgin olive oil, the superfood: how to use it in your diet

• Choose extra virgin: It is the most natural and nutritious.
• Use it in moderation: Although healthy, it is high in calories.
• Prefer it raw: Ideal for salads, vegetables and pasta.
• Cook over medium heat: Avoid high temperatures to preserve its benefits.

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Why always consume extra virgin olive oil raw?

Cardiologist Aurelio Rojas warns that nearly 90% of people consume olive oil incorrectly. Although it is a staple of the Mediterranean diet, with numerous properties that strengthen the immune system, regulate cholesterol, and prevent diseases like diabetes, its greatest benefits lie in its quality and how it is consumed.

The expert emphasizes the importance of selecting extra virgin olive oil (EVOO) and, above all, consuming it raw, with a daily dose of approximately 15 milliliters (one tablespoon). This practice preserves its polyphenols and antioxidants intact , compounds with anti-inflammatory effects that protect the arteries, reduce the risk of heart attack by 30%, and decrease mortality from dementia or cognitive decline by 28%.

Is extra virgin olive oil really the ultimate superfood? Olive oil is much more than a condiment; it improves the heart, brain, and skin . By choosing a good extra virgin olive oil and using it correctly, you can enjoy all its benefits and lead a healthier life.