Extra Virgin Olive Fruit Oil
Also known as: Extra Virgin Olive Oil, EVOO, Olive oil, extra virgin olive oil, Olea europaea Extra Virgin Olive Oil
Overview
Extra Virgin Olive Oil (EVOO) is a high-quality oil extracted from the fruit of the olive tree (*Olea europaea*). It is a dietary fat supplement rich in monounsaturated fats, primarily oleic acid, as well as antioxidants and polyphenols. EVOO is widely used in cooking, as a dietary supplement, and in some cosmetic applications. It is a cornerstone of the Mediterranean diet and is well-studied for its potential health benefits, particularly in relation to cardiovascular health and inflammation. The available evidence, including systematic reviews and meta-analyses, generally supports its beneficial effects, although some findings may vary depending on the specific health outcome being examined. EVOO is available in liquid form and sometimes in capsules.
Benefits
EVOO consumption is associated with several health benefits, primarily related to insulin sensitivity and inflammation. Some studies have shown a reduction in insulin levels and improved insulin resistance (HOMA-IR), with a standardized mean difference (SMD) of -0.28 for insulin levels. It may also reduce inflammatory markers like IL-6. While some research suggests potential cardiovascular benefits, such as reducing certain risk factors, the effects on blood pressure and lipid profiles are not consistently significant. EVOO is particularly beneficial for individuals at risk of cardiovascular disease and those seeking to manage insulin resistance. Long-term consumption is generally recommended to achieve sustained benefits.
How it works
EVOO exerts its effects through multiple biological pathways. It acts as an anti-inflammatory agent, improves insulin sensitivity, and may influence lipid metabolism. The polyphenols present in EVOO interact with various molecular targets involved in inflammation and metabolic processes. By influencing these pathways, EVOO impacts the metabolic, cardiovascular, and immune systems. It is generally well-absorbed when consumed as part of a meal, allowing its beneficial components to interact with the body's systems effectively.
Side effects
EVOO is generally considered safe for consumption. Common side effects are not typically reported. However, some individuals may experience gastrointestinal upset, such as bloating or diarrhea, particularly with high doses. Allergic reactions are rare but possible. EVOO may interact with blood thinners due to its potential anti-coagulant properties, so caution is advised for individuals taking such medications. There are no specific contraindications, but individuals with severe allergies or sensitivities should exercise caution. Pregnant or breastfeeding women should consult with healthcare providers before using EVOO as a supplement.
Dosage
For general health benefits, a dosage of 1-2 tablespoons per day is often recommended. There is no well-defined minimum effective dose, as EVOO is typically consumed as part of a broader dietary pattern like the Mediterranean diet. While there is no established maximum safe dose, high doses may cause gastrointestinal upset. It is best consumed with meals to enhance absorption. EVOO is most commonly available in liquid form, although capsules are also available for supplementation. Absorption is enhanced when consumed with other foods. There are no specifically required cofactors for its effectiveness.
FAQs
How should EVOO be stored?
EVOO is best stored in a cool, dark place to preserve its nutritional properties and prevent it from becoming rancid. Avoid exposure to heat and light.
Is EVOO safe for everyone?
EVOO is generally safe, but individuals with allergies should exercise caution. Those taking blood thinners should consult their healthcare provider due to potential interactions.
When is the best time to consume EVOO?
EVOO is best consumed with meals to enhance absorption of its beneficial compounds. It can be drizzled over salads, vegetables, or used as a cooking oil.
How long does it take to see health benefits from EVOO?
It may take several weeks to months of regular consumption to notice health benefits. EVOO should be part of a balanced diet and healthy lifestyle.
Is EVOO a cure-all for health problems?
No, EVOO is not a cure-all. It is a beneficial component of a balanced diet and healthy lifestyle, but it should not be relied upon as the sole treatment for any health condition.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37977313/ – This meta-analysis found that EVOO consumption significantly reduced insulin levels and improved insulin resistance. The study suggests that incorporating EVOO into the diet may be beneficial for managing insulin sensitivity, although effects on other cardiometabolic factors were mixed.
- https://pubmed.ncbi.nlm.nih.gov/31539817/ – This review highlights EVOO's potential in reducing inflammatory markers, particularly IL-6. The findings support the use of EVOO as a dietary fat alternative to help reduce inflammation in the body.
- https://pubmed.ncbi.nlm.nih.gov/37278997/ – This meta-analysis examined the effect of olive oil on body fat distribution. The study found no clear benefits, suggesting that while olive oil may aid in weight management when part of a calorie-restricted diet, its impact on body fat distribution is not significant.
- https://www.researchgate.net/publication/274398785_Anti-Inflammatory_Effect_of_White_Wine_in_CKD_Patients_and_Healthy_Volunteers – This study investigates the anti-inflammatory effects of white wine. While the primary focus is on white wine, the research context involves inflammatory markers and potential dietary interventions, which is relevant to the broader understanding of EVOO's anti-inflammatory properties.