Why does medical science consider EVOO the ultimate superfood?

Which 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 it also provides many health benefits. Using it every day can help care for your heart, protect your brain, strengthen your immune system, and improve overall well-being. And while it might be a bit exaggerated to consider whether EVOO is the ultimate superfood or not, it is clear that it is 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 packed with important nutrients.

• Healthy fats: It contains oleic acid, which helps lower bad cholesterol and raise good cholesterol.
• Antioxidants: It provides polyphenols and vitamin E, which protect cells from damage and aging.
• Anti-inflammatory properties: Its natural compounds help reduce inflammation in the body.

Chronic inflammation

Chronic inflammation is a silent and persistent process that, unlike acute inflammation (which is necessary to heal wounds), damages healthy tissues over 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.

The modern lifestyle—characterized by stress, lack of sleep, and excessive consumption of processed foods—acts as a catalyst. When the body remains on high alert indefinitely, oxidative stress is triggered, weakening the skin barrier and accelerating brain aging.

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

• Fatty fish: Rich in Omega-3 to reduce inflammatory markers.
• Nuts (walnuts): Provide healthy fats for neuronal health.
• Berries (blueberries): Contain flavonoids that protect against cellular damage.
• Green leafy vegetables: Such as spinach, which fights oxidation.
• Turmeric: Thanks to curcumin, a potent natural anti-inflammatory.
• Green tea: Its catechins help mitigate systemic inflammation.

Prioritizing these foods is fundamental to slowing down the progression of chronic conditions and preserving mental agility.

Protects your heart

Olive oil is very good for cardiovascular health.

• Lowers the risk of heart disease: Protects against heart attacks and strokes.
• Helps control blood pressure: Relaxes blood vessels and improves circulation.
• Improves cholesterol levels: 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 a myocardial infarction.

The research highlights that the regular consumption of plant-based foods, such as fruits, vegetables, legumes, and whole grains, along with the use of healthy fats, comprehensively protects vascular health. By prioritizing olive oil and nuts over saturated fats, blood pressure is improved and cholesterol is reduced—key elements in preventing both a brain blockage and a heart infarction.

Scientists emphasize that this eating pattern is not only a preventive measure against brain attacks but also acts as a shield for the entire cardiovascular system. Adopting these simple and direct habits makes it possible to strengthen the arteries and the heart, lowering the likelihood of severe events.

Benefits for the brain

It also supports mental health and memory.

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

Supports weight management

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

• Provides satiety: Its healthy fats help control appetite.
• Boosts metabolism: Can help the body burn more energy.
• Encourages good habits: It is key to the Mediterranean diet, which is associated with lower rates of obesity.

Benefits for the skin

Olive oil is also excellent for external care.

• Hydrates and nourishes: Leaves skin soft and supple.
• Prevents aging: Protects against damage caused by the sun and pollution.
• Soothes the skin: Reduces irritation and helps with conditions like eczema or psoriasis.

EVOO the ultimate superfood: how to use it in your diet

• Choose extra virgin: It is the most natural and nutritious option.
• Use it in moderation: Although healthy, it is calorie-dense.
• 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 should you always consume EVOO raw?

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

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

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