Deep Dive

Extra virgin olive oil’s unique profile of monounsaturated fats, vitamins and bioactive phenolics makes it a cornerstone of heart-healthy and anti-inflammatory dietary patterns with broad benefits for metabolic, neuro and skin health. A drizzle of extra virgin olive oil doesn’t just make your bowl taste richer - it helps your body unlock more antioxidants and fat-soluble vitamins from every bite. EVOO delivers heart-smart fats and unique plant compounds while boosting your absorption of fat-soluble nutrients from raw veg like tomatoes, peppers, kale and leafy greens. It’s a simple upgrade that supports your heart while making your fresh ingredients even more rewarding.

 Why You'll Love It 

• Extra virgin olive oil contains unique compounds like oleocanthal (responsible for that peppery bite) that acts like natural ibuprofen in the body, inhibiting inflammation.
• Olive oil is one of the only oils that is minimally processed and can be consumed “raw,” providing more polyphenols than refined oils.
• The monounsaturated fats (MUFAs like oleic acid) and polyphenols in olive oil protect against heart disease by reducing LDL oxidation and arterial inflammation.
• EVOO helps with hormone regulation - oleic acid is a precursor for endocannabinoid synthesis, supporting appetite, mood and sleep regulation.
• Polyphenol-rich oils offer added vascular protection.
• Olive oil promotes a healthy microbiome and may lower the risk of type 2 diabetes and cognitive decline when used as a primary dietary fat.
• Amplifies carotenoid and vitamin K uptake from raw vegetables.
  

 Health Benefits 

Better nutrient absorption from your bowl
Fat is essential to absorb carotenoids (like lycopene, lutein, zeaxanthin) and vitamin K found in raw veg. Studies show that salads eaten with oil lead to markedly higher blood levels of these carotenoids and vitamin E/K compared with fat-free dressings - so a splash of EVOO helps your body bank more of the benefits from tomatoes, peppers and leafy greens like kale.

Bone density
Extra virgin olive oil contains unique polyphenols that play a powerful role in supporting bone health. These compounds help stimulate the cells that build new bone (osteoblasts) while slowing down the activity of cells that break bone down (osteoclasts). Research in Mediterranean populations shows that regular consumption of EVOO is linked to higher bone mineral density, which means stronger, healthier bones. Studies also show that specific polyphenols like oleuropein encourage bone repair by increasing the production of important proteins and enzymes involved in bone formation and mineralization. EVOO’s antioxidant properties protect bone cells from damage caused by free radicals, reducing the risk of bone loss and diseases like osteoporosis.

Anti-inflammatory support
It contains a natural compound called oleocanthal, which works much like ibuprofen by blocking the enzymes that cause inflammation (the same enzymes targeted by ibuprofen). In fact, the amount of oleocanthal in just 100 grams of EVOO can provide about 10% of the anti-inflammatory effect of a typical adult dose of ibuprofen - without the stomach side effects. This makes EVOO a delicious way to help fight inflammation and ease pain naturally, supporting long-term health and wellness.

Cancer prevention
Extra virgin olive oil contains powerful polyphenols like oleocanthal that help fight cancer by triggering self-destruction in cancer cells, blocking the growth of new blood vessels tumours need, and influencing genes to slow disease progression. Studies show that people who consume about 30 to 50 grams (2 to 3 tablespoons) of EVOO daily have around a 20% lower risk of breast and colorectal cancers. EVOO’s compounds also protect DNA from damage, reduce inflammation and support gut health - all important factors in lowering cancer risk. Adding EVOO to meals is a delicious way to support your body’s natural defences against cancer over time.

Gut health
Extra virgin olive oil polyphenols act like prebiotics, feeding beneficial gut bacteria such as Lactobacillus and Bifidobacterium. This helps maintain a balanced microbiome, which is key for digestion, immune defence, and inflammation control. EVOO also helps reduce harmful bacteria like H. pylori, known to cause stomach issues. Its antioxidant compounds support the gut lining, promoting stronger barrier function and reducing inflammation. Together, these effects create a healthier digestive environment and may even influence brain health through the gut-brain connection.

Antioxidant shield and DNA protection
This oil is rich in powerful polyphenols like hydroxytyrosol, oleacein and related compounds that protect "bad" LDL cholesterol from damage - a key step in keeping arteries healthy. These natural antioxidants also boost your body’s own defences by increasing protective enzymes and enhancing nitric oxide, which helps blood vessels relax. Additionally, squalene in olive oil protects skin cells from UV damage, supporting overall skin health. This impressive combination makes EVOO a potent shield against oxidative stress and helps protect DNA from harm.

Skin and hair health
Consuming extra virgin olive oil regularly supplies the body with antioxidants like vitamin E and squalene, which help protect skin cells from oxidative damage and support healthy collagen production. These compounds work from the inside to keep skin hydrated, elastic, and more resilient against aging. Olive oil’s healthy fats also improve moisture retention and may reduce inflammation, leading to a glowing complexion and better overall skin health.

Heart and blood pressure support
Replacing saturated fats (like butter/ghee) with unsaturated fats from olive oil helps maintain healthier blood lipids, as EVOO’s high oleic acid and phenolic content reduces LDL oxidation, increases HDL and lowers blood pressure. Large clinical research shows that long-term Mediterranean-style EVOO consumption is linked to a 30% reduction in cardiovascular events.

Neuroprotection
Oleic acid and phenolic compounds in extra virgin olive oil can cross the blood-brain barrier, where they help reduce harmful neuroinflammation and protect brain cells from oxidative stress. These compounds support the brain’s ability to adapt and form new connections (synaptic plasticity), which is essential for learning and memory. Studies suggest that regular consumption of EVOO may help improve cognitive function and slow the progression of neurodegenerative diseases like Alzheimer’s. By strengthening the brain’s defences and promoting healthy cell function, olive oil offers a natural way to support long-term brain health.

 Why It Works – Scientific Insight 

• Mediterranean diet evidence: In a landmark randomized trial, a Mediterranean pattern supplemented with EVOO reduced major cardiovascular events versus a low-fat advice control.
• EUROLIVE line of studies: Higher-polyphenol olive oils improved HDL characteristics and reduced LDL oxidation in a dose-response manner.
• Oleocanthal mechanism: Fresh EVOO contains oleocanthal that directly inhibits COX enzymes, explaining the characteristic peppery “throat-tickle” and anti-inflammatory activity.
• Fat-soluble nutrient physiology: Dietary fat enhances intestinal micelle formation, increasing absorption of carotenoids and vitamin K - hence the synergy between EVOO and raw veg.

See References