✓ Evidence Based

9 Health Benefits of Olive Oil

From its ancient origins to its modern-day popularity, olive oil has been cherished for its incredible versatility and numerous health advantages. You might think of olive oil as just another cooking ingredient, but it’s so much more than that.

Benefits of Olive Oil

In this article, we’ll uncover the hidden treasures of olive oil and share with you the remarkable benefits it can bring to your life. From promoting heart health to enhancing your skin’s radiance, olive oil has a lot to offer.

So, stick around, and let’s dive into the world of this extraordinary elixir. You won’t believe what it can do for you!

1. Anti-Inflammatory Properties

Your body is like a well-oiled machine, and olive oil can be one of the keys to keeping it running smoothly. Olive oil contains compounds called polyphenols and oleocanthal, which are your body’s natural anti-inflammatory agents (1, 2).

Chronic inflammation is the root cause of many health issues, from heart disease to cancer. Olive oil’s polyphenols help to calm down this chronic inflammation, acting like peacekeepers in your body (3). By incorporating olive oil into your diet, you’re helping your body stay in balance and reducing the risk of these chronic diseases.

If you suffer from joint pain or arthritis, olive oil could be your ally (4). Its anti-inflammatory properties can ease the discomfort and improve joint function (5). It’s like giving your joints a soothing massage from the inside!

But olive oil doesn’t just make your food taste better; it makes your heart healthier too (6). By lowering inflammation, it helps prevent the build-up of plaque in your arteries, reducing the risk of heart disease. A happy heart means a healthier you!

Summary:Olive oil contains polyphenols and oleocanthal, both of which are anti-inflammatory compounds that can help lower overall inflammation and benefit health.

2. Weight Management

By incorporating olive oil into your diet, you can promote a sense of fullness, making it easier to control your calorie intake.

Olive oil contains compounds that may help boost your metabolism. When your metabolism is running efficiently, your body burns calories more effectively, aiding in weight management. This means that consuming olive oil can help your body become a calorie-burning machine.

Studies have shown that olive oil, particularly extra virgin olive oil, can help reduce belly fat (7). Belly fat is not only aesthetically challenging but also a risk factor for various health issues. By incorporating olive oil into your meals, you can work towards a flatter tummy and improved health.

Olive oil also helps control your appetite by regulating the hormone ghrelin, which stimulates hunger (8). By keeping ghrelin levels in check, you’ll be less likely to experience intense food cravings, making it easier to stick to a healthy eating plan.

Summary:Some research suggests olive oil as a tool to help aid in weight management and controlling appetite.

3. Skin Health

When your skin is healthy, it reflects your overall health. Olive oil promotes good circulation and can enhance your skin’s natural radiance (9). You’ll feel confident and vibrant, and others will notice the healthy glow of your complexion.

Olive oil is rich in antioxidants that fight free radicals, those pesky molecules that cause premature aging (10). By using olive oil regularly, you can reduce the appearance of wrinkles and fine lines, giving you a more youthful glow.

It’s also your secret weapon against acne. It has antibacterial properties that can help prevent breakouts and reduce inflammation (11). Say goodbye to those annoying pimples and hello to clear, radiant skin!

Summary:Olive oil is rich in antioxidants and antibacterial properties that may promote skin health.

4. Antioxidant Protection

Free radicals can damage your cells and DNA, leading to aging, chronic diseases, and even cancer (12). But don’t worry, olive oil’s got your back! Olive oil is rich in natural antioxidants, such as vitamin E and polyphenols.

These powerful compounds work tirelessly to neutralize free radicals and prevent cell damage. Think of them as your body’s own defense system, guarding your health on a cellular level.

One of the key players in olive oil’s antioxidant lineup is vitamin E (13). This vitamin not only fights off free radicals but also supports healthy skin, nails, and hair. So, by incorporating olive oil into your diet, you’re not just protecting your cells; you’re also giving your appearance a natural glow.

Olive oil’s antioxidants play a crucial role in strengthening your immune system. They help your body fend off infections and illnesses, keeping you feeling your best year-round.

Consuming olive oil regularly is also linked to a lower risk of heart disease (14). The antioxidants help reduce inflammation in your blood vessels, preventing plaque buildup and maintaining a healthy blood flow (15).

Moreover, the antioxidants it contains can help reduce bad cholesterol levels and lower blood pressure. This, in turn, reduces the risk of heart disease and stroke, keeping your ticker in top shape. A happy heart means a happier you!

Summary:Olive oil is rich in antioxidants that can help neutralize free radicals and prevent cell damage, decreasing the risk of prevalent chronic diseases.

5. Digestive Health

Olive oil is a natural superstar when it comes to promoting good digestion. Its unique composition, rich in monounsaturated fats, can help your body break down food more easily. This means fewer digestive discomforts like bloating, gas, and indigestion.

Struggling with constipation? Olive oil might be your secret weapon. It has a lubricating effect on your intestines, making it easier for stool to pass through (16). A spoonful of olive oil in the morning can keep constipation at bay and make your mornings smoother.

Not only does olive oil aid digestion, but it also enhances the absorption of essential nutrients like vitamins A, D, E, and K. When your body can make the most of these nutrients, your overall health gets a significant boost.

Summary:The composition of olive oil has been found to help with nutrient breakdown and making stool easier to pass through, which can help decrease risk of constipation and aid with digestion.

6. Cognitive Function

Consuming olive oil regularly may enhance memory and cognitive skills. It promotes better blood flow to the brain, which can boost memory retention and mental clarity.

Olive oil is a source of essential nutrients like omega-3 fatty acids and vitamin K, both of which play a role in maintaining brain health (17). Omega-3s support brain cell structure, while vitamin K aids in cognitive function. Omega-3 fatty acids in olive oil may even help regulate your mood, reducing the risk of depression and anxiety (18). A happier brain means a healthier you!

Olive oil is also rich in monounsaturated fats, which are brain-friendly fats. These fats help build and maintain cell membranes in the brain, supporting communication between brain cells.

Studies suggest that a Mediterranean diet rich in olive oil may lower the risk of cognitive decline as you age. It helps protect brain cells and promotes healthy neural pathways.

Incorporating olive oil into your diet is a breeze. Drizzle it on salads, use it for sautéing, or dip your bread in it. Small changes in your cooking habits can make a big difference in your cognitive health.

Summary:Consuming olive oil can be a great way to boost brain health, due to the healthy fats it contains like monounsaturated fats.

7. Bone Health

As we age, our bones tend to lose density, which can lead to conditions like osteoporosis (19). Olive oil is packed with antioxidants that help reduce oxidative stress and inflammation, which are key contributors to bone loss. By incorporating olive oil into your diet, you can slow down this process.

Olive oil doesn’t just stop at preventing bone loss; it actively promotes bone mineralization. This means it encourages the deposition of essential minerals like calcium into your bones, making them denser and stronger.

One of the standout features of olive oil is its ability to enhance calcium absorption in your body. Calcium is crucial for building and maintaining strong bones, and olive oil makes sure your body gets the most out of it (20).

Maintaining good bone health isn’t just about preventing fractures. It’s about ensuring your entire body functions optimally. Strong bones provide a solid foundation for your muscles and protect your internal organs.

Summary:Olive oil helps promote bone mineralization, which encourages strong bones and helps promote bone health.

8. Anti-Aging Properties

One of the key factors that make olive oil stand out in the realm of anti-aging is its rich antioxidant content. Antioxidants are like the body’s defense against free radicals – unstable molecules that can damage our cells and accelerate the aging process. Olive oil contains powerful antioxidants like vitamin E and polyphenols that combat these free radicals, protecting your skin from premature aging (21).

Hydration is another essential aspect of anti-aging, and olive oil excels in this department. It’s a natural moisturizer that helps lock in moisture and keep your skin soft and supple. Regular application of olive oil can reduce dryness and the appearance of fine lines, leaving your skin looking youthful and radiant.

Olive oil also promotes collagen production. As we age, collagen production decreases, leading to sagging and wrinkles. Olive oil contains essential fatty acids that support collagen production, helping your skin maintain its youthful structure.

Furthermore, olive oil is known for its anti-inflammatory properties. Chronic inflammation is a major contributor to the aging process and various health issues. By reducing inflammation, olive oil helps protect your body from age-related diseases and supports overall health.

Summary:The anti-inflammatory properties and antioxidants that olive oil contains makes it a great food for anti-aging skin and age-related diseases.

9. Cancer Prevention

The antioxidants in olive oil may safeguard your DNA from mutations that can lead to cancer (22). By maintaining the integrity of your genetic code, olive oil plays a vital role in cancer prevention. It can help regulate the cell cycle, preventing abnormal cell growth, which is a hallmark of cancer.

Olive oil has been found to encourage apoptosis, a natural process where old or damaged cells self-destruct. This helps eliminate potentially cancerous cells from your body before they can cause harm.

Studies suggest that regular consumption of olive oil may reduce the risk of colon cancer. Its protective effects on the colon lining are thought to be responsible for this benefit.

Some research indicates that olive oil, as part of a Mediterranean diet, may lower the risk of breast cancer. The monounsaturated fats in olive oil could play a role in this protective effect.

Olive oil may help regulate hormones in the body. Hormonal imbalances can contribute to the development of certain cancers, and olive oil’s role in hormone regulation can be a preventive measure.

Summary:Research suggests that olive oil contains properties that may prevent certain types of cancers in the body.


To wrap it up, olive oil isn’t just a tasty addition to your meals; it’s a superstar for your health. It nurtures your cells, shields them from harm, and supports cognitive function. So, go ahead and make olive oil a staple in your kitchen, and give your body the care it deserves. Your future self will thank you for it!