Most kitchens will have a bottle of olive oil tucked away, but it’s likely that few are using enough of it every day to reap the multitude of health benefits this ‘liquid gold’ can offer.
A 2022 study disclosed that individuals who consumed a small shot or more than seven grams of olive oil daily had a 19% reduced risk of mortality compared to those who never used olive oil.
The research, published in the Journal of the American College of Cardiology, also discovered that these individuals had a 19% decreased risk of cardiovascular disease, a 17% lower risk of cancer-related death, and a 29% reduction in their likelihood of dying from neurodegenerative diseases such as Alzheimer’s.
Considering store-brand bottles, which are typically priced just over £1 per 100ml, these health benefits could cost less than 10p for your daily shot.
However, it’s important to note that not all olive oils are made equal.
According to the Standard, cold-pressed extra virgin oil is the healthiest option, as it has been linked to reducing bad cholesterol levels and boosting good cholesterol.
Top recommendations include organic, aromatic, and flavourful varieties stored in dark glass bottles.
Olive oil mogul Elizabeth Berger, speaking on the ZOE podcast last year, advised consumers to steer clear of unfiltered versions.
She clarified that while the sediment in these bottles « may look very authentic », it can oxidise the oil over time, potentially diminishing its nutritional benefits and even shortening its shelf life.
Many individuals mistakenly believe that to boost their olive oil consumption, they should simply cook with it more or add an extra splash to their salads. However, the true scope of olive oil’s versatility in the kitchen goes far beyond that.
The expert pointed out that while heating olive oil can cause it to lose some nutrients, it does enhance the nutritional value of the food being cooked. She recommends using olive oil as a substitute for fats in various recipes, from crafting homemade granola to baking treats.
She shared her own preferred way to incorporate olive oil: swapping out butter for a smear of olive oil on her morning toast, topped with marmalade. Echoing her sentiment, ZOE co-founder Professor Tim Spector endorsed the idea, remarking: « I hardly use butter at all, I reach for the olive oil every time. »
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