Why is Olive Oil so Good for You?

Studies show that the consumption of just 2 tablespoons extra virgin olive oil a day is enough to dramatically impact your health. Sounds pretty incredible, doesn't it? Especially when you consider that it tastes amazing and as much of a treat as many of your favourite foods. So, what's the story?

The Ideal Ratio of Essential Fatty Acids

We often hear about the importance of omega-3 and omega-6 fatty acids for our health. Here’s why they matter:

Omega-3 fatty acids are essential for::

• Supporting cardiovascular health

• Lowering LDL (bad) cholesterol

• Preventing strokes 

• Enhancing brain function - with ongoing research showing benefits for dementia prevention

• Promoting healthy blood and circulation

• Avoiding inflammation in the body which, as you probably know, is considered to be the root cause of many diseases such as arthritis and even some cancers. It also affects how we age

Omega-6 fatty acids play their role in:

• Stimulating skin and hair growth

• Maintaining bone health

• Regulating metabolism

• Supporting reproductive health

But that's not all you need to know. The big takeaway is this - while omega-3 and 6 are both essential, it's crucial that we consume them in the right ratio because while omega 3 is great for managing inflammation in the body, too much omega-6 can cause inflammation. Most experts agree that the ideal ratio is about 1 part omega-3 to 10 parts omega-6 which is exactly the ratio found in high-quality extra virgin olive oil. In contrast, Many foods in the Western diet offer ratios between 20 and 50 parts omega 6  to 1 part Omega 3. In sunflower oil it's 40 to 1!

The Antioxidant Power of Olive Oil

Extra virgin olive oil is packed with antioxidants that help mitigate the harmful effects of free radicals, which contribute to inflammation and disease. Free radicals are found everywhere - our bodies produce them when we convert food to energy, they are in the air we breathe, the pesticides added to so many things we consume are packed with them and then some are generated by the sunlight’s action on the skin and eyes. So, long story short, we are exposed to A LOT of free radicals

Early harvest olive oils - an extra boost in the fight against free radicals

Early harvest extra virgin olive have higher levels of polyphenols than other olive oils, even extra virgin olive oils. Polyphenols are a group of over 500 phytochemicals, which are naturally occurring micronutrients in plants. As with other antioxidants, polyphenols help prevent cellular damage from free-radicals. Harvesting early means that the olives are greener and so give the oil an even bigger antioxidant boost and this is what lowers our risk of many chronic diseases. Plus, they provide lots of green, peppery notes that make them perfect for drizzling over salads and vegetables.

Will olive oil make me fat?

The short answer is no. Studies have shown that regular consumption of premium extra virgin olive oil does not lead to weight gain or obesity. In fact, its nutrient-dense profile helps keep you feeling full, reducing the craving for unhealthy snacks

Using Olive Oil: Raw or Cooked?

It’s a common myth that you shouldn’t cook with extra virgin olive oil. You can and should cook with extra virgin olive oil because all those polyphenols not only protect the olive oil from oxidising they also protect the food you cook from oxidising. For cooking we offer excellent everyday options that will cover you for all those baking, roasting, and sautéing situations. Save the premium olive oils for dressings, dipping, salads and that final drizzle over your favourite dishes just before they hit the table for an extra flavour boost.

I hope this article serves to make clear just why good quality extra virgin olive oil needs to be part of any healthy diet. They're not all the same and it really is worth investing in a good one (or two). As I always say, they cost about the same as a decent bottle of wine, last for months rather than hours and really do make everything taste amazing. It's a win-win really.