Properties of EVOO: health benefits and nutritional value

Nutritional Composition: What Makes EVOO So Special?

Cholesterol

Olive oil possesses many properties, especially Extra Virgin Olive Oil (EVOO), and its consumption provides numerous health benefits. In this regard, over the last 60 years, many of these have been discovered and scientifically proven.

The first properties were linked to its high percentage of oleic acid and its positive effect on the cardiovascular system. However, in recent years other properties have been identified attributable to other compounds. In particular, these other micro-components possess great antioxidant capacity, which reduces many oxidative processes associated with numerous pathologies.

 

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The consumption of saturated fats is linked to a high incidence of cardiovascular disease. Conversely, most olive oil consists of monounsaturated and polyunsaturated fats, the foundation of olive oil’s health properties.

High Oleic Acid Content and Its Impact on Cardiovascular Health

The result is that olive oil lowers bad cholesterol levels (LDL and VLDL) and increases good cholesterol levels (HDL). In fact, this cardioprotective property was the first to be discovered in the famous Seven Countries Study regarding olive oil as a healthy fat source in the diet.

Thus, with less plaque, there is greater “circulatory space” for blood flow, causing blood pressure to drop. Indeed, it has been shown that regular dietary consumption of olive oil exerts a lowering effect on both maximum (systolic) and minimum (diastolic) pressure.

These properties of olive oil can be attributed to the vasodilatory effects of the Mediterranean diet, and, regarding olive oil specifically, to the decrease in nitric oxide in the bloodstream caused by the presence of polyphenols in olive oil.

It has also been shown that diets rich in regular olive oil consumption, alongside the intake of vegetables, fruits, legumes, and cereals, improve blood glucose control and increase insulin sensitivity. These effects have been observed in both type I and type II diabetes.

Benefits of Daily EVOO Consumption

Cancer Prevention

The incidence of certain types of cancer is closely linked to nutrition. In fact, several scientific studies have demonstrated the properties of olive oil and its protective effect against cancers of the intestine and colon, pancreas, endometrium, prostate, and breast. The average reduction in incidence observed in people with high olive oil consumption in their diet ranges between 10% and 25%, depending on the type of cancer.

The protection provided by olive oil appears to come from the combined action of monounsaturated acid—which is more stable against oxidative processes—and the antioxidant substances present in virgin olive oils.

Protector of the Digestive System

The properties of olive oil also extend to the digestive system, reducing gastric motility and thereby slowing the passage of gastric contents from the stomach to the duodenum. This creates a feeling of fullness, which promotes both digestion and nutrient absorption in the intestines.

On the other hand, the presence of sitosterol in EVOO partially prevents the absorption of cholesterol and promotes the absorption of calcium, iron, and magnesium.

Olive oil’s properties as a laxative and in reducing halitosis are also well-known.

For all these reasons—satiating effect, partial absorption of cholesterol in the intestine, and its laxative action—and although virgin olive oil has the same calories as any other fat (9 kilocalories per gram), it is the most recommended fat for people looking to lose weight.

Fighting Arthritis

It was previously believed that olive oil could help relieve symptoms of rheumatoid arthritis, but subsequent studies failed to confirm this. However, recently published studies do indicate that the consumption of virgin olive oil can reduce the risk of developing rheumatoid arthritis.

The most widespread biological model for understanding the causes of aging is based on oxidation processes caused by free radicals. The body counteracts this oxidation through the natural production of antioxidants, but as we age, the production of these antioxidants decreases.

Virgin olive oils, with their natural antioxidant content, help supplement internal antioxidant production and reduce the effects of oxidation.

Liver, Gallbladder, and Pancreas

Olive oil acts on the gallbladder by ensuring its complete emptying. It stimulates the synthesis of bile salts in the liver and increases hepatic secretion of cholesterol. These effects help prevent the formation of gallstones.

Furthermore, it has been shown that the action of the vitamins and antioxidants in virgin olive oil benefits liver cells. This particularly affects patients with chronic alcoholism, reducing their oxidative stress.

Olive Oil in the Astronauts’ Diet

A selection of Italian extra virgin olive oils left Earth in the spring of 2022 bound for the International Space Station (ISS). This was announced by the Italian Space Agency on the occasion of World Olive Tree Day (November 26).

The four space-bound extra virgin olive oils selected were top-quality EVOOs from different regions and olive varieties. Specifically, they were designated for preparing “bonus food,” one of the meals astronauts can choose to complement their standard diet.

Based on their intensity and sensory profile, the EVOOs were made available to the crew to accompany specific types of food: meat, fish, vegetables, and one to enhance bolder flavors.

This project placed extra virgin olive oils into orbit to highlight the importance of Italian agri-food heritage and promote proper nutrition. In this regard, according to the Italian Space Agency, in the space environment, proper nutrition for astronauts is a crucial matter for their health aboard the ISS.

Properties of EVOO: Olive Oil for Maternal-Fetal Health

Its effect can cross the placental barrier to reach offspring. This was confirmed by a study conducted and published in the journal Food Chemistry. Diets enriched with EVOO can modify or even increase the content of these bioactive compounds in breast milk, with potential health benefits for the infant.

It is the best source of nutrition for infants, containing essential nutrients and bioactive factors (hormones, antibodies, microorganisms, stem cells, etc.). In addition, it provides many short- and long-term benefits for both mother and infant and, in the case of the newborn, reduces the incidence of infections and the risk of developing metabolic diseases in the future.

EVOO is the primary fat source of the Mediterranean Diet, but until now, it was unknown that the phenolic compounds in this product could become a component of breast milk and be available to infants, as specified by the academic center.

The study results showed that dietary phenolic compounds reach the systemic circulation of mothers. Furthermore, numerous phenolic compounds and their derivatives were detected in breast milk.

Thus, nutritional interventions during pregnancy and lactation can impact the quality of breast milk and, consequently, the health of offspring.

Numerous studies show how olive oil affects pregnancy. In particular, a recent study published in the journal Nutrition Research details its effects on maternal-fetal health, suggesting a protective effect.

Nutrition plays a vital role in the health of a pregnant woman and her pregnancy outcome. In fact, olive oil is an integral part of the Mediterranean diet (MD) and is a healthy source of monounsaturated fatty acids (MUFAs) and phytochemicals such as polyphenols. Furthermore, olive oil is linked to better outcomes regarding gestational diabetes mellitus (GDM), preeclampsia, and small-for-gestational-age (SGA) or large-for-gestational-age (LGA) infants.

There are various grades of olive oil based on production method, nutritional content, taste, and aroma. Among them are virgin olive oil (VOO) and extra virgin olive oil (EVOO), with the latter demonstrating greater cardioprotective benefits, which could be due to its antioxidant content and anti-inflammatory and anti-cancer properties.

The results of this study show that EVOO in particular, and olive oil in general, are associated with a reduced risk of adverse maternal and fetal outcomes, including preeclampsia, GDM, SGA, and LGA. However, to the best of our knowledge, no systematic review has summarized the evidence on olive oil consumption and maternal-fetal outcomes.

SGA is a marker for an increased risk of adverse fetal outcomes, whereas LGA increases the risk of delivery complications. Both were shown to decrease in association with EVOO intake, while an SGA study showed the same association with VOO intake.

 

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Similarly, GDM and prematurity are linked to adverse fetal outcomes, both acute and chronic. Both were found to be reduced in one or more of the intervention studies. The anti-diabetic effect could be due to the activity of EVOO polyphenols, as these compounds increase insulin sensitivity. However, more studies are required, as one researcher reported an association between olive oil consumption and reduced weight gain, which could increase the risk of preeclampsia and SGA.

Similarly, the reduced risk of preeclampsia in some studies could be due to the rich antioxidant and phenol content of EVOO.

Further studies are still needed focusing on the impact of olive oil consumption on lowering the likelihood of adverse maternal-fetal outcomes. Nevertheless, the findings suggest the value of olive oil consumption during pregnancy in reducing the risk of SGA, LGA, cardiovascular events, preeclampsia, and GDM.