Oleic acid, the most prominent fatty acid in olive oil, has been shown to reduce inflammatory markers like C-reactive protein (CRP) ( 14). Some speculate that olive oil’s ability to fight inflammation is behind many of its health benefits. Extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits.Įxtra virgin olive oil contains anti-inflammatory substancesĬhronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, type 2 diabetes, and arthritis. Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more ( 12, 13). In particular, research suggests that monounsaturated fatty acids could benefit heart health and may even help protect against heart disease ( 9, 10, 11).Įxtra virgin olive oil also contains a good amount of vitamins E and K in each serving. In addition to its impressive antioxidant content, extra virgin olive oil is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits. However, its total amount of polyunsaturated fats is still relatively low, so you probably don’t need to worry ( 5). Some people have criticized olive oil for having a high omega-6 to omega-3 ratio. ![]() The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation ( 8). Polyunsaturated fat (PUFA): 11% of total caloriesĮxtra virgin olive oil is a great source of antioxidants, which are compounds that help fight inflammation and chronic disease ( 6, 7).Monounsaturated fat: 73% of total calories (mostly oleic acid).Nutrient composition of extra virgin olive oilĮxtra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K.Ī tablespoon (about 14 grams) of olive oil contains the following nutrients ( 5): Extra virgin olive oil is the least processed variety and is rich in antioxidants. Modern olive oil is made by crushing olives and separating the oil from the pulp in a centrifuge. ![]() In addition to its unique flavor and aroma, extra virgin olive oil is rich in disease-fighting antioxidants and has been associated with a wide range of potential health benefits ( 4). It’s extracted using natural methods and standardized for purity and certain sensory qualities, such as taste and smell ( 3). The three main grades of olive oil include:Įxtra virgin olive oil is the least processed variety and is often considered to be the healthiest type of olive oil. There are several grades of olive oil, which vary in terms of their nutritional content and the amount of processing that they undergo. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil ( 2). Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them, and then separating the oil from the pulp in a centrifuge ( 1).Īfter centrifugation, small amounts of oil remain. Olive oil is a type of oil that has been extracted from olives, the fruits of the olive tree.
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