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Extra Virgin Olive Oil Nutrition 101

Extra Virgin Olive Oil Nutrition 101 – The Health Benefits of Adding This Power Ingredient to Your Meals is far reaching.

Olive oil is a staple ingredient in Mediterranean cuisine and has been used for centuries for its unique flavor, aroma, and health benefits. It is an essential nutritional mainstay for the world’s longest-living cultures.

Extra Virgin Olive Oil is the best.

Which type of olive oil do you want to add to your diet?

Research shows that extra virgin olive oil benefits are more abundant than the other varieties.

Extra Virgin Olive Oil is also the most popular variety, which is made by pressing fresh olives without the use of heat or chemicals. This method of production helps preserve the natural antioxidants and polyphenols found in olives, which are essential for human health.

Why do you want to add extra virgin olive oil to your diet? 

If you are already enjoying it, should you add more? By and large most of us can and should add a little bit more extra virgin olive oil to our diet.

Olive oil is made up of mostly monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. Studies have also shown that it can reduce inflammation, which can be beneficial for people with arthritis and other inflammatory conditions.

In addition to its many health benefits, olive oil is also an excellent source of vitamins and minerals, including vitamin E, potassium, calcium, iron, and magnesium. It’s even a good source of omega-3 fatty acids for those who don’t eat fish or other seafood regularly.

You should try to add extra virgin olive oil wherever you can. Remember pouring a tablespoon on your salad, does not mean that you digest that entire tablespoon. Some of it gets left behind. It is recommended to consume 4-5 tablespoons a day. Pour some over your salad, veggies, protein source. It is great for you and can enhance the flavor of most foods.


  1. Great source of healthy fat
  2. Works as an anti-inflammatory
  3. Protects against insulin resistance
  4. Reduces heart problems & diabetes
  5. Reduces high blood pressure
  6. Improves blood cholesterol levels
  7. Boost metabolism
  8. Improves digestion
  9. Strengthen healthy cell walls
  10. Helps in the aging process. 


Olive oil can be used in a variety of ways in the kitchen, from cooking to baking to dressing salads.

For maximum health benefits, it’s best to use extra-virgin olive oil whenever possible.  According to PREDIMED (a Spanish trial on the health benefits of Mediterranean diet on cardiovascular disease), the recommended daily intake of extra virgin olive oil is about four or five tablespoons daily. **link to study at bottom of this post

I pour it on almost everything. Vegetables, Fruits, Cheeses, Meats, and Fish. 

Extra Virgin Olive Oil brands that I use: COLAVITA, and ATLAS

NOTE: It’s important to remember that most refined olive oils have a lower smoke point than extra-virgin varieties, so they should not be used for sautéing or frying foods. 

Overall, olive oil is a nutritious and delicious addition to any meal. By using it in place of other fats and oils, you can increase the nutritional value of your food while also adding flavor. 

Its many health benefits make it an excellent choice for those looking to improve their overall health and well-being. Try adding some extra-virgin olive oil to your next meal for a healthier alternative. Enjoy!

Not all extra-virgin olive oils are created equal!

You need to know how to buy the best olive oil! Learn more about how to buy the best olive oil here.

**Link to Predimed Study

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