A drizzle a day—but what actually happens inside?
Extra virgin olive oil (EVOO) has been known for centuries as a pillar of the Mediterranean diet. But what does it really do to your body? And is there a difference compared with regular supermarket olive oil? In this article, we explain the benefits, the nuances, and the things you need to consider honestly. No exaggerated claims—just what science and practice have to say.
What makes extra virgin olive oil different from regular olive oil?
Before discussing the effects, it is important to distinguish between them. Not all olive oil is the same.
Regular supermarket olive oil is industrially refined, heated, deodorized, and bleached. As a result, most of the polyphenols, antioxidants, and healthy fatty acids disappear. What remains is a neutrally flavored fat with little biological activity. Moreover, it is often blended with cheaper oils from countries outside the EU.
Extra virgin olive oil, on the other hand, is unheated and obtained exclusively through mechanical extraction during the first cold pressing. It still contains all the substances naturally present in the olive:
- Polyphenols with powerful antioxidant properties
- Oleocanthal with anti-inflammatory effects
- Monounsaturated fatty acids (omega-9), beneficial for the heart and blood vessels
- Vitamin E as a fat-soluble antioxidant
- Natural aromas and flavor compounds that are lost when heated
These are precisely the substances that make a difference to your body. And that is why real EVOO is about more than just a fat for cooking.
What does extra virgin olive oil do to your body?
1. It supports your heart and blood vessels
One of the most researched effects of extra virgin olive oil is its protective effect on the heart. Its high concentration of oleic acid, a monounsaturated fatty acid, helps lower LDL cholesterol (the “bad” cholesterol), while HDL cholesterol (the “good” cholesterol) remains stable or increases.
The Mediterranean diet, of which EVOO is a central pillar, is consistently linked to a lower risk of cardiovascular disease. No other dietary fat has as much scientific evidence behind it.
2. It has anti-inflammatory properties
Chronic low-grade inflammation underlies many modern health conditions, from joint pain to cardiovascular disease. Extra virgin olive oil contains oleocanthal, a polyphenol that research shows has anti-inflammatory properties similar to ibuprofen—albeit in milder form and without side effects when used normally.
That does not mean a splash of olive oil will overcome all inflammation, but as part of a healthy diet, it is a worthwhile and delicious contribution.
3. It protects your cells from oxidative damage
The polyphenols and vitamin E in extra virgin olive oil are powerful antioxidants. They protect your cells from damage caused by free radicals, a process that accelerates aging and is associated with chronic diseases.
The higher the quality of the olive oil, the more polyphenols it contains. That is precisely why acidity and the pressing method are so important; refined oil contains hardly any.
4. It supports your digestion
Extra virgin olive oil stimulates bile production, thereby supporting smoother digestion. A tablespoon in the morning on an empty stomach has been used for generations in Mediterranean traditions as a gentle remedy for sluggish bowel function.
Scientific research confirms that olive oil supports intestinal motility and may contribute to a healthy gut flora.
5. It is good for your brain
The monounsaturated fatty acids in EVOO are important for building and maintaining brain cells. Research shows that people who regularly consume extra virgin olive oil have a lower risk of cognitive decline later in life.
Here too, oleocanthal’s anti-inflammatory effect plays a role; chronic inflammation in the brain has been linked to conditions such as Alzheimer’s disease.
6. It helps with the absorption of fat-soluble vitamins
Vitamins A, D, E, and K are fat-soluble, which means your body absorbs them better when combined with a healthy fat. Extra virgin olive oil is ideal for this: it not only enhances the flavor of your vegetables, it also makes their nutrients more available to your body.
Can you use extra virgin olive oil every day?
Yes — and that is actually the whole point. In the Mediterranean diet, EVOO is used daily, not occasionally. One to three tablespoons a day is a common amount that gives you the benefits without adding an excessive number of calories.
A few practical tips:
- Use it cold as a dressing — this preserves the polyphenols as much as possible
- It is also suitable for baking or roasting, up to approximately 180–200 °C
- Enjoy it straight from the spoon, as a dip with bread, or drizzled over warm pasta or vegetables
- Store in a dark, cool place — light and heat break down the polyphenols
What should you keep in mind?
Honesty is the best policy, so the nuances deserve a place too.
EVOO is high in calories. Olive oil contains approximately 120 calories per tablespoon. These are healthy calories, but if you are following a calorie-restricted diet, count them.
Not all EVOO is what it claims to be. Studies show that a large proportion of commercial "extra virgin" olive oil fails to meet quality standards due to blending, refining, or improper storage. Check the label and choose demonstrable quality.
Do not heat it too strongly. EVOO has a smoke point of approximately 180–200 °C. Above that temperature, the polyphenols begin to break down. For high heat, ghee or coconut oil is a better choice.
Extra virgin olive oil is not a medicine. The benefits are real and scientifically supported, but EVOO does not replace medical treatment. Use it as part of a varied diet, not as therapy.
Extra virgin vs. regular olive oil: which should you choose?
| Extra virgin olive oil | Regular olive oil | |
|---|---|---|
| Polyphenols | ✅ High | ❌ Largely broken down |
| Processing | ✅ Cold-pressed, mechanical | ❌ Refined |
| Flavor | ✅ Full, mild, characterful | ⚠️ Neutral, flat |
| Origin | ✅ Traceable | ⚠️ Often unclear |
| Price | ⚠️ Slightly higher | ✅ Cheaper |
| Suitable for frying | ✅ Up to 200 °C | ✅ Yes |
The choice is clear — if you use olive oil not only as a neutral cooking fat but also for its nutritional value and flavor.
How can you recognize high-quality extra virgin olive oil?
Not all EVOO is equally good. These are the signs of quality:
- "First cold-pressed" and "mechanically obtained" on the label — having both is essential
- Low acidity — maximum 0.8% for EVOO; the lower, the better. HANT olive oil measures 0.33%
- EU origin — stricter quality controls than outside the EU
- Organic certification — confirms cultivation without synthetic pesticides
- Independent laboratory analyses — the ultimate guarantee that the product is what it claims to be
- A dark bottle — protects the oil against light oxidation
Our extra virgin olive oil
HANT Organic Extra Virgin Olive Oil is pressed in Italy from carefully selected Mediterranean olives—100% European, first cold-pressed, and obtained entirely by mechanical means. Acidity: 0.33%. Certified organic (IT-BIO-007).
No additives. No blending with cheaper oils. No oil from outside the EU. All laboratory analyses are publicly available because we believe in our quality and have nothing to hide.
Mild in flavor, silky smooth, and never overpowering. Ideal for everyday use cold, heated, or straight from the spoon.