Ancient physician Hippocrates prescribed extra virgin olive oil for around 60 health conditions, famously calling it “the great healer”.
Modern research suggests he may have been onto something.
Extra virgin olive oil, often referred to as EVOO, is one of the key health-promoting components of the Mediterranean diet. Its unique combination of healthy fats and bioactive compounds has earned it a reputation as a true nutritional powerhouse and one worthy of its own deep dive.
Extra Virgin Olive Oil and the Mediterranean Diet
The Mediterranean diet is centred around:
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Fruits and vegetables
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Nuts and seeds
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Wholegrains and legumes
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Fish and lean proteins
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Small amounts of red meat, dairy and red wine
Populations following this dietary pattern experience lower rates of chronic disease including cardiovascular disease, arthritis, certain cancers and neurodegenerative conditions, along with increased life expectancy.
Extra virgin olive oil plays a central role in this pattern, contributing both flavour and a wide range of health benefits.
What Makes Extra Virgin Olive Oil So Special?
Extra virgin olive oil is rich in healthy fats and bioactive compounds that influence inflammation, antioxidant activity and immune function.
A growing body of research shows that EVOO:
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Supports heart health
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Reduces markers of inflammation
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Provides antioxidant protection
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Exhibits antimicrobial properties
These effects are largely driven by its fatty acid profile and phenolic compounds.
What’s in Extra Virgin Olive Oil?
Healthy fats
Extra virgin olive oil is made up of more than 80 percent oleic acid, a monounsaturated fat.
Monounsaturated fats are associated with reduced inflammation and lower risk of heart disease, particularly when they replace saturated fats in the diet.
Phenolic compounds
EVOO contains over 30 phenolic compounds. The most well-studied include:
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Oleuropein
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Hydroxytyrosol
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Tyrosol
These compounds act as powerful antioxidants and have anti-inflammatory properties. Antioxidants help protect the body from oxidative stress, which occurs naturally as part of everyday metabolism.
Health Benefits of Extra Virgin Olive Oil
Much of EVOO’s health impact is attributed to its phenolic compounds.
These polyphenols:
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Reduce reactive oxygen species
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Protect cells from oxidative damage
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Influence immune cell activity
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Reduce inflammatory signalling
Together, these actions may lower the risk of chronic inflammatory diseases.
Oleocanthal – A Natural Anti-Inflammatory
One phenolic compound in EVOO, oleocanthal, has gained particular attention.
Oleocanthal has a similar mechanism of action to the non-steroidal anti-inflammatory drug ibuprofen and is now recognised as a naturally occurring NSAID. Research, primarily from animal and laboratory studies, suggests it may play a role in reducing inflammation associated with joint disease, neurodegenerative conditions and some cancers.
Extra Virgin Olive Oil and Satiety
EVOO may also help with appetite regulation.
Fats slow gastric emptying and contribute to feelings of fullness after meals. EVOO also helps the body absorb fat-soluble vitamins, such as vitamin K found in leafy greens.
And importantly, it makes food taste better, which supports long-term dietary consistency.
Why Extra Virgin Matters
The quality of olive oil matters.
Extra virgin olive oil is cold pressed without heat or chemicals, allowing antioxidants, plant sterols and phenolic compounds to remain intact. Refined olive oils are processed using heat, pressure or chemicals, which significantly reduces their polyphenol content.
For health benefits, extra virgin is always the preferred choice.
Extra Virgin Olive Oil and Athletes
In ancient Greece, athletes were said to rub olive oil on their bodies before competition. While that is optional, including EVOO in the diet is strongly encouraged.
Current evidence suggests consuming around 2 to 3 tablespoons per day may help reduce inflammation, which can be particularly beneficial during periods of high training load or injury recovery.
Research on direct performance outcomes is still emerging. A 2019 study found that supplementing with 25 ml of EVOO improved cardiorespiratory coordination, although it did not significantly change performance measures. These effects were attributed to the antioxidant properties of EVOO’s phenolic compounds.
Can You Cook With Extra Virgin Olive Oil?
Yes, absolutely.
Extra virgin olive oil has a smoke point between 200 and 215°C, which is suitable for most home cooking. Its fatty acid profile and antioxidant content make it a stable cooking oil, even at higher temperatures.
While cooking may reduce some antioxidant content, evidence shows beneficial compounds remain present in the cooked food.
Easy Ways to Use More EVOO
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Drizzle over salads
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Toss through vegetables before roasting
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Spread on wholegrain toast instead of butter
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Use in marinades with herbs and spices
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Make pesto with EVOO, pine nuts and parmesan
Key Takeaways on Extra Virgin Olive Oil
Extra virgin olive oil is far more than just a cooking fat.
Its combination of healthy fats and bioactive compounds supports heart health, reduces inflammation and enhances nutrient absorption. When used regularly and generously as part of a balanced diet, EVOO truly earns its title as liquid gold.
Using extra virgin olive oil regularly does not need to be complicated. Keeping a few go-to meals on hand makes it much easier to include EVOO consistently, especially during busy weeks. Exploring easy recipes that already use olive oil as a base can help you build flavourful, nourishing meals without overthinking it.
References:
• Esquius, L et al. 2019, Physiological- and performance-related effects of acute olive oil supplementation at moderate exercise intensity, Journal of the International Society of Sports Nutrition, 16:12.
• Gorzynik-Debicka, M et al. 2018, Potential health benefits of olive oil and plant polyphenols, International Journal of Molecular Sciences, 19:3.
• Oleocanthanthal, a Phenolic Derived from Virgin Olive Oil: A review of the beneficial effects on inflammatory disease 2014, International Journal of Molecular Sciences 15:7.
• Guasch-Ferre, M et al. 2014, Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study, BMC Medicine, 12:78