is extra light olive oil good for you

With the best macro tracking app for the Keto diet, never be left wondering if you're “doing Keto right”. Keeping a food diary has never been easier. Scan. Surprise, light olive oil doesn't have fewer calories than extra virgin. Some people think unfiltered olive oils taste better, so you may want to give. Olive oil owes much of its popularity to its reputation as a healthy oil Extra virgin olive oil (EVOO) is probably what you would find most of the time.

: Is extra light olive oil good for you

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Is extra light olive oil good for you

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Is extra virgin olive oil better than olive oil?

Olive oil and extra virgin olive oil are both made from olives, but the method of extracting the oil is different. As a result, they have different colors, tastes, and health properties.

Many types of oil are available on the market, including vegetable, canola, avocado, walnut, and coconut oil. It can be difficult to know which oil is the best. Do they actually taste different? Is one more healthful than the others?

This article takes a look at the differences between extra virgin olive oil and olive oil, including their tastes, health benefits, and cooking and smoke points.

Is olive oil healthful?

The uses of different oils vary. Olive oil has a great flavor that makes it suitable for adding uncooked to salad or bread, and it is relatively heat-stable for cooking. However, there has been some controversy over whether olive oil is actually healthful, and there is no consensus about which type is best.

The main types of fat in olive oil, which mainly consists of oleic acid, are monosaturated fatty acids (MUFAs), which health experts agree are a healthful fat.

In contrast, saturated fats and trans fats are unhealthful fats. Research has linked eating unhealthful fats to a range of health conditions, including heart disease, stroke, and obesity.

Replacing saturated and trans fats with MUFAs can help lower a person’s risk of heart disease. These fats raise high-density lipoprotein (HDL), or “good,” cholesterol and reduce low-density lipoprotein (LDL), or “bad,” cholesterol in the bloodstream.

Olive oil is one component of the Mediterranean diet, which has shown to have many benefits for health, including that of the heart, eyes, and brain.

Read more about the different types of fat here.

Olive oil vs. extra virgin olive oil

Most of the modifiers that go before olive oil, such as “virgin” or “extra virgin,” refer to the process that manufacturers use to produce the oil. Extra virgin olive oils have undergone the least processing.

When the manufacturer processes the oil, they clean it with chemicals and then heat it. These processes prolong the shelf life, which is great for the food industry, but they may strip away a lot of the oil’s flavor and some of its benefits.

According toextra virgin olive oil has more polyphenols than regular olive oil. Polyphenols are a type of antioxidant, and they have many health benefits. Refining is extra light olive oil good for you oil strips it of its vitamins, polyphenols, and other natural ingredients.

Many people find that extra virgin olive oil has a more pleasant taste than olive oils that have undergone more processing. Fresh, unprocessed happy state bank locations amarillo virgin olive oil should taste:

  • a bit fruity
  • a is extra light olive oil good for you bitter, similar to biting into an olive
  • slightly peppery

If the oil tastes metallic, flavorless, or musty, this may be due to overprocessing, or the oil might have gone bad.

Many people opt for cold pressed, unfiltered, or stone pressed products when choosing which extra virgin olive oil to purchase. With these options, the oil has not undergone heating or filtering, which usually adds chemicals to the oil.

Pros of extra virgin olive oil

People may prefer to use extra virgin olive oil in place of regular olive oil because:

  • it has undergone less processing
  • they find it to have a more pleasant taste
  • it contains fewer chemicals
  • it is higher in antioxidants, vitamins, and other natural ingredients

What about “pure” and “light” olive oil?

Pure olive oil is a blend of extra virgin olive oil and processed oils. People can check the label to find out exactly what is in the oil before buying it. Some light virgin oils are a blend, too.

The term “light” refers to the flavor of the oil, rather than the calorie is extra light olive oil good for you. Light oils are often processed and refined, which strips down the color as well as the flavor.

Processing makes the oil last longer, and it also makes it possible to heat the oil to a higher temperature, which is good for cooking. However, it adds chemicals and takes out nutrients.

Olive oil storage

The best place to store olive oil is somewhere cool, dry, and dark. It is best to place it somewhere where it will not get radiant heat, either from appliances or the sun. Doing this will keep the oil fresh for longer.

Olive oil in cooking and smoke point

When using oil for cooking, it is important to keep the heat level in mind. The smoke point is the temperature at which the oil begins to break down, become carcinogenic, and release smoke into the air. In other words, it is when the oil starts to burn.

If oil starts to burn or catch fire, a person should throw it away and start again.

The say that the following oils are relatively healthful for cooking and preparing food:

  • olive
  • safflower
  • sunflower
  • soybean
  • canola
  • corn
  • peanut

They recommend using these fats instead of solid fats, such as butter, shortening, or lard, and tropical oils, such as palm and coconut oil, as these types can have a lot of saturated fat.

Read more about the best oils for frying here.


Extra virgin olive oil is the least processed form of olive oil. Due to this, it retains its natural antioxidants and vitamins, which are often lost during processing. This makes it a more healthful oil than regular olive oil but also makes it a little more expensive.

In general, oils that contain MUFAs, which include olive oil, are a healthful addition to the diet, especially when people use them to replace sources of saturated and trans fats.

However, it is best to eat high fat foods in moderation. Even healthful fats are low in nutrients and high in calories.


We are always delighted to come across articles that confirm our own extensive researches into the health benefits of extra virgin olive oil and it’s nutritional information. We know extra virgin olive oil is the healthiest fat in the world. Here is a wonderful summary from:

Health Nutritional Info Of Olive Oil

Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force. That said, most people agree that extra virgin olive oil is incredibly healthy. Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world’s healthiest populations.

Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits. This article reviews why extra virgin olive oil is the healthiest fat on earth.

What is olive oil and how is it made?

Olive oil is oil that has been pressed from olives, the fruits of the olive tree. The production process is incredibly simple — olives are pressed to extract their oil. However, lower quality versions can be extracted using chemicals, or even diluted with other, cheaper oils. Therefore, buying the right type of olive oil is crucial.

The best type is extra virgin olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell. Olive oil that is truly extra virgin has a distinct taste and is high in phenolic antioxidants, the main reason why it’s so beneficial.

Also, there are refined or “light” olive oils, which have often been extracted with solvents, treated with heat, or even diluted with cheaper oils like soybean or canola oil. For this reason, it’s essential to inspect the label carefully and buy from a reputable seller. Even oil that is labeled extra virgin may have been adulterated with cheaper oils.

True extra virgin olive oil is 100% natural and very high in antioxidants. Many of the lower quality olive oils have been processed and adulterated with cheaper oils.

Extra Virgin Olive Oil Nutritional Info

Extra virgin olive oil is nutritious. It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.

Some more olive oil nutritional info – One tablespoon (13.5 grams) of olive oil contains the following:

  • Saturated fat: 14%
  • Monounsaturated fat: 73% (mostly oleic acid)
  • Vitamin E:  13% of the Daily Value (DV)
  • Vitamin K:  7% of the DV

Notably, extra virgin olive oil shines in its antioxidant content. Antioxidants are biologically active, and some of them can help fight serious diseases. The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.

Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.

Extra virgin olive oil contains anti-inflammatory substances

Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. Some speculate that olive oil’s ability to fight inflammation is behind its many health benefits.

Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein. However, the oil’s main anti-inflammatory effects seem to be due to its antioxidants, primarily oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug. Researchers estimate that the amount of oleocanthal is extra light olive oil good for you 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10% of the adult ibuprofen dosage for pain relief. Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.

Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage. Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease. Olive oil contains oleic acid and oleocanthal, two nutrients that can fight inflammation. This may be the main reason for olive oil’s health benefits.

Extra virgin olive oil and cardiovascular disease

Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world. Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Is extra light olive oil good for you. This observation originally spurred interest in the Mediterranean diet, which is supposed to mimic the way the people in those countries eat. Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30%.

Extra virgin olive oil protects against heart disease via numerous mechanisms:

  • Reducing inflammation: Olive oil protects against inflammation, a key driver of heart disease
  • Reduces oxidation of LDL (bad) cholesterol: The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease
  • Improves blood vessel health: Olive oil improves the function of the endothelium, which is the lining of the blood vessels
  • Helps manage blood clotting: Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes
  • Lowers blood pressure: One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48%

Given the biological effects of extra virgin olive oil, it’s not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.

Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart. In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.

Olive oil may be one of the healthiest foods you can eat for heart health. It reduces blood pressure and inflammation, protects LDL particles from oxidation, and may help prevent unwanted blood clotting.

Other health benefits of extra virgin olive oil

Although olive oil has mostly been studied for its effects on heart health, its consumption has also been associated with a number of other health benefits.

Olive oil and cancer

Cancer is a common cause of death and characterized by the uncontrolled growth of cells.

Studies have shown that people living in the Mediterranean countries have a fairly low risk of cancer, and some have speculated that olive oil has something to do with it. One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage., 29Trusted Source).

The oleic acid in olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer (30Trusted Source, 31Trusted Source).

Many test-tube studies have observed that compounds in olive oil can help fight cancer at the molecular level (32, 33, 34Trusted Source). That said, controlled trials in humans have yet to study whether olive oil helps prevent cancer.

Olive oil and Alzheimer’s disease

Alzheimer’s disease is the world’s most common neurodegenerative disease and a leading cause of dementia.

One feature of Alzheimer’s is a buildup of protein tangles called beta-amyloid plaques in certain neurons in the brain.

A study in mice observed that a substance in olive oil can help clear these plaques (35).

Additionally, a controlled study in humans showed that a Mediterranean diet enriched with olive oil improved brain function and reduced the risk of cognitive impairment (36Trusted Source). Preliminary evidence suggests that olive oil can help fight cancer and Alzheimer’s disease, although human studies need to confirm this.

Can you cook with it?

During cooking, fatty acids can oxidize, meaning they react with oxygen and become damaged. The double bonds in fatty acid molecules are mostly responsible for this. For this reason, saturated fats (no double bonds) are resistant to high heat, while polyunsaturated fats (many double bonds) are sensitive and become damaged.

The nutritional info of olive oil, which contains mostly monounsaturated fatty acids (only one double bond), is fairly resistant to high heat. In one study, researchers heated extra virgin olive oil to 356°F (180°C) for 36 hours. The oil was highly resistant to damage (37Trusted Source). Another study used olive oil for deep-frying, and it took 24–27 hours for it to reach damage levels that were deemed harmful (38Trusted Source). Overall, olive oil seems to be very safe even for cooking at a fairly high heat. In essence good for the bodies nutritional needs.

The bottom line

Olive oil is super healthy and very nutritious. For those who have heart disease or are at a high risk of developing it, olive oil is most definitely a superfood. However, be sure to purchase extra virgin olive oil that hasn’t been diluted with cheaper oils. The benefits of this wonderful fat are among the few things that most people in nutrition agree upon.

About Morocco Gold Extra Virgin Olive Oil

For health conscious, discerning food lovers across all cultures and culinary backgrounds, Morocco Gold is a natural, unfiltered, ultra premium, polyphenol rich extra virgin olive oil, whose exquisite taste and health enhancing qualities are guaranteed by our rigorous testing, provenance and authenticity, and strict adherence to single estate sourcing, with no blending or mixing.

Healthy Extra Virgin Olive Oil for Bread

What is extra virgin olive oil good for : how is using Morocco Gold going to boost my nutrition?

Incredibly versatile, Morocco Gold is one of the best and most nutritious extra virgin olive oils for cooking and salad dressing. Here is some nutritional info: It is high in polyphenols and cold pressed within 24 hours of harvesting.

Morocco Gold shows why extra virgin olive oil is the healthiest fat on earth. It can also be used as an extra virgin olive oil for hair and as an extra virgin olive oil for skin.

Our gold award winning extra virgin olive oil represents the very best extra virgin olive oil.

The oil is produced from olives grown in the foothills of the Atlas Mountains, where the unique micro-climate and geology provides ideal conditions for olive growing. Morocco Gold combines centuries of local cultivation and harvesting knowledge, with our rigorous traceability and quality assurance procedures to bring what is locally considered a ‘noble food’ to international markets.

The olive oil is produced from the Picholine Marocaine olive. Our olives are hand-picked early in the harvesting season when the fruit is young and first cold pressed within 24 hours of picking. Some more olive oil nutritional info: There is no mixing or blending with other oils to ensure genuine extra virgin quality.

As a result this gives Morocco Gold it’s distinctive green fruitiness, hints of sweet almonds, fresh turf and a hint of herbs. It has the distinctive ‘pepperiness’ (not too aggressive) of a fine extra virgin olive oil which as a consequence gives Morocco Gold a clean, well balanced finish.


Bertolli® Olive Oil Extra Light Taste

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For the benefits of olive oil without the taste, Bertolli® Olive Oil Extra Light Taste is a perfect substitute of butter, shortening and other vegetable oils. It’s ideal for high-heat cooking like baking, frying and sautéing.

Smoke Point: 410° F / 210°C

Where to Buy

Smoke point is the temperature at which a particular olive oil begins to break down and burn.

Heart Healthy

Monounsaturated fats in olive oil may reduce heart disease.*

Quality and Transparency Commitment

Certified Non-GMO

Olives are not produced using modern biotechnology.

Nutritional Information

Serving Size 1 Tbsp. (15 ml) Servings Per Container 50

Calories From Fat 120

% Daily Value*

Not a significant source of sugars, protein, vitamin A, vitamin C, calcium and iron. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Refined Olive Oil, Virgin Olive Oil

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Touted as the world's healthiest ingredient, olive oil may prevent brain tumours

Olive oil, the "holy oil" has been used to bless babies, consecrate kings and anoint athletes. Used as moisturiser, perfume, food and medicine, it has also been called the "healthiest ingredient in the world".

A new study has found that a compound in olive oil may also help to prevent the growth of brain is extra light olive oil good for you acid, the main ingredient of olive oil, is the most abundant and widely distributed fatty acid in nature, explained the researchers from the University of Edinburgh's school of biological sciences.

Extra virgin olive oil is the healthiest type of olive oil.

It is also believed to stimulate the production of a molecule that can is extra light olive oil good for you the growth of cancer-causing proteins. 

* The heavenly benefits of olive oil
* Q&A: Is it OK to cook with olive oil?
* We're about to suffer a worldwide olive oil shortage


"While we cannot yet say that olive oil in the diet helps prevent brain cancer, our findings do suggest that oleic acid can support the production of tumour-suppressing molecules in cells grown in the lab," said researcher Gracjan Michlewski of their findings published in the Journal of Molecular Biology. "Further studies could help determine the role that olive oil might have in brain health."

It's safe to saute your food with olive oil, but not to fry.

It is not just its potential role in brain health that has researchers in a lather. Mary Flynn says her interest in olive oil began in the '80s, at is extra light olive oil good for you height of the anti-fat cashpay card sign in "I read that diets high in fat from olive oil were related to much lower rates of [heart disease] compared to diets high in fat in the US, which was likely fat from red meat and/ or vegetable seed oils," Flynn, an associate professor of medicine recalls. 

"I was just starting in research and the US was just beginning to recommend low-fat diets. I thought this did not make sense based on the health benefits seen with diets high in olive oil fat. This made me start to think it was the nutrient 'fat' [or] it was the food source so I started to become interested in discussing food versus nutrients."

For the past 30 years she has researched and reviewed literature on the role of olive oil in reducing the risk of everything from heart disease to type 2 diabetes to lipid disorders, cancer, osteoporosis and Alzheimer's disease ("as well as other cognitive function issues").

Flynn has called it the world's healthiest ingredient. A big call?

"Definitely the healthiest food known," Flynn responded when I asked. "There is no other food with such a vast and varied literature for benefits. And for most studies, the more you use, the better!
And no study has ever shown a negative effect. I am confident in saying there is no other food as healthy as extra virgin olive oil."

Dietitian Melanie McGrice agrees – sort of.

"I'd agree that extra virgin olive oil is one of the healthiest foods available, but personally, I wouldn't go so far to call it the healthiest," McGrice said. 

"And, I'd have to disagree that people can consume as much as they like.  I recently had a client in my weight management clinic who consumed 40 litres per year – and he has a significant weight problem."

Quantity is important, but so is quality. Not all is extra light olive oil good for you oils are made equal and that impacts everything from its nutrients and health-giving properties to the ability to cook with it.

"There is a misconception that you can not cook with olive oil," Flynn said.  "Phenols are what make extra virgin olive oil healthy and they are harmed by light, heat, and oxygen, with oxygen seeming to cause the greatest loss. So do not leave olive oil exposed in a pan; add the food as soon as you add the olive oil. 

She added: "A study from Spain published last year showed that cooking vegetables in olive oil made the vegetables healthier as the olive oil phenols were absorbed. Deep fat frying had more phenols versus just sautéing. Cooking vegetables in water meant that the phenols in the vegetables went into the water."

The key term that Flynn refers to is extra virgin olive oil (EVOO). Virgin olive oil (VOO) is made with less fresh olives (EVOO uses the freshest olives), so the acidity in the fruit is higher and therefore there is less stability when heated. "Light" olive oil or plain olive oil are chemically refined versions that do not contain the health benefits or the stability during cooking.

So enjoy EVOO, aka the "holy" oil, aka maybe the "world's healthiest ingredient", lather yourself in it and pour it on your veg for a health and taste boost. Just maybe, stop shy of consuming 40 litres of the stuff.


Experts from Australia's Cobram Estate, which last week was awarded the world's 'healthiest' EVOO in Malaga and which won gold at the 2017 New York International Olive Oil Competition for its Light and Premiere ranges, explain the difference between various olive oils on the market: 

Extra virgin olive oil is the natural juice, cold pressed (or squeezed) from fresh olives. It is 100 per cent natural and the highest grade of olive oil you can buy. Freshness is a key component of EVOO, the fresher the oil the higher the health benefits. EVOO has the highest range of therapeutic properties which are beneficial for weight control, anti-aging, inflammation and cardiovascular health.

Refined olive oils are oils of inferior quality due to the chemical processes they are subjected to, including gum extraction, neutralisation, decolourisation, and heat treatments. Therefore, olive oil has been stripped of the nutrients and antioxidants found in extra virgin olive oil, such as squalene, vitamin E and other antioxidants

Olive oils alone, are blends of mostly refined oil with a splash of extra virgin olive oil. Refined oils are those that have been subject to chemical processing (see above). Refined olive oils are often labelled "Pure", "Extra Light" or "Light" which are simply marketing terms and not related to the quality or content of the oil.

Lampante oil is quite simply lamp oil, and not fit for human consumption. Don't touch this stuff unless you want to light it up!


Pantry Essentials: The TMP Guide to Cooking Oils

Sesame Oil

If you’re ever, at any time, planning to cook Asian food, you are going to need sesame oil. Extracted from sesame seeds—either toasted or not—sesame oil is a pillar of most Asian cuisines. Nutty and rich, it adds flavorful depth to so many of our favorite marinades, stir-fries, and dipping sauces.

Sesame Oil: Toasted vs. Untoasted.

Labels that mean exactly what they say? Could it be true? In the case of sesame oil—yes! Toasted sesame oil is oil that is extracted from toasted sesame seeds, so it is more strongly flavored than its untoasted counterpart. Untoasted sesame oil, however, has a high smoke point, so it’s your best bet if you want to use it as a cooking oil in a high-heat situation, like a stir-fry. Both toasted and untoasted are great, and have their place, but there’s no need to stock both. We usually keep toasted sesame oil stocked in our pantries, but it’s really up to you which one you want to keep around. Typically we’ll cook a dish—like a stir-fry—using canola oil for the initial fry, and we’ll finish it (after taking it off the heat) with a drizzle of toasted sesame oil for flavor. If you prefer a milder sesame flavor, though, go for the untoasted! We’re fans of this brand.

What Can Sesame Oil Be Used For?

Stir up a simple Asian-inspired salad dressing, or drizzle some on a big bowl of noodles—sesame oil brings a big dose of fragrance and deliciousness to so many things. Here are a few of our favorite uses for it:

  • Mix up a simple Asian-inspired vinaigrette by combining rice vinegar, sesame oil (we like toasted sesame oil here), and soy sauce. Just toss with your favorite lettuce and gobble.
  • Salmon and sesame oil are a killer combo, and we’re especially fond of them in this 30-Minute Garlic-and-Ginger Salmon Dinner.
  • This satisfying, veggie-packed Broccoli Beef Soba Bowl is a great example of how essential the flavor of sesame oil is to Asian cuisine.

Top 5 health benefits of olive oil

Discover our full range of health benefit guides and find out more about the health credentials of other oils.

Nutritional profile of olive oil

One 1 level tbsp (11ml) serving provides:

  • 99 kcals / 407 kJ
  • 11g fat
  • 6g saturates
  • 0g monounsaturates
  • 9g polyunsaturates
  • 56mg vitamin E

What are the 5 main health benefits of olive oil?

1. May improve heart health

Olive oil is a key component of the Mediterranean diet, and there has been plenty of research conducted that demonstrates its benefits (especially that of EVOO) for heart health. This includes its ability to reduce blood pressure and improve cholesterol levels, both of which contribute to a reduced risk of heart disease.

A large review of these studies demonstrated how olive oil was the only source of monounsaturated fat associated with a reduced risk of both stroke and heart disease.

2. May reduce inflammation

Inflammation is thought to be one of the key drivers behind some of our most chronic health problems, including Alzheimer’s and type-2 diabetes. Research looking at the role of antioxidants and their anti-inflammatory effect, including oleic acid found in olive oil, has discovered that these play a role in reducing inflammation and the marker for inflammation, known as C-Reactive Protein (CRP).

EVOO is rich in polyphenols, one of which is called oleocanthal. This compound appears to share the same pharmalogical activity as ibuprofen, and acts as a natural anti-inflammatory. Interestingly, this useful property has been associated with positive changes in those with rheumatoid arthritis.

3. May improve mood

As part of a healthy diet that includes a high intake of fruit, vegetables, wholegrains and oily fish, olive oil has been found to play a role in reducing the risk of depression.

4. May improve brain function

A 2015 study found that in older populations, a Mediterranean diet supplemented with olive oil or nuts was associated with improved cognitive function, and may reduce the risk of Alzheimer’s.

5. May protect against chronic disease

Other early research has suggested capitalone com login page olive oil and its high polyphenol content may have a protective effect against type-2 diabetes and some forms of cancer. However, more research is needed before definitive conclusions can be drawn.

Is olive oil safe for everyone?

A dietary staple for many of the world’s healthiest populations, olive oil is considered a good choice for the majority of people. That said, rare reports of allergy have been recorded, although these are typically to the pollen of the olive tree rather than the oil of the fruit.

Being calorie-dense, olive oil’s use should be moderated, with it being chosen as a replacement for other fats used in the diet.

Recipes that use olive oil

Garlic, basil & olive oil mash
Spinach & green bean salad
Homemade hummus
Spaghetti with leeks, peas & pesto
Chicken breast with avocado salad
Quinoa, lentil & feta salad
Simple mashed black beans

This article was reviewed on 10 February 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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