Health Benefits of
Extra Virgin Olive Oil

Yes — taking a small shot of high-quality extra virgin olive oil on an empty stomach is a traditional practice in Mediterranean olive-growing cultures, and one we follow ourselves at Podere Spedalone. It is thought to activate digestive enzymes, deliver a concentrated dose of polyphenols before meals, and support gut lining health. Research links consistent daily olive oil intake to significantly lower risk of cardiovascular disease, neurodegeneration and all-cause mortality. The key word is quality: this only works with genuine, cold-pressed EVOO that still carries its full polyphenol load.

Combining a shot of extra virgin olive oil with freshly squeezed lemon juice is a common morning ritual. The lemon serves two purposes: it cuts through the richness of the oil on the palate, making it more pleasant to take on an empty stomach, and it adds vitamin C — a nutrient thought to support the absorption of some fat-soluble compounds in the oil. There is no clinical study proving the combination is superior to oil alone, but it is harmless, easy to sustain as a daily habit, and many people find they stick to it precisely because of the lemon.

Health authorities and nutritionists broadly recommend around 1.5 tablespoons (20–25 ml) of extra virgin olive oil per day as a meaningful amount for cardiovascular benefit. The important caveat is that this works best when olive oil replaces saturated fats — butter, lard, seed oils — rather than being added on top of an unchanged diet. Even one teaspoon a day has been associated with a 12% reduction in all-cause mortality in the Harvard 28-year study. Consistency matters more than quantity.

Extra virgin olive oil (EVOO) is the least processed grade — it is pressed from olives using mechanical means only, without heat or chemical solvents, and must have a free acidity below 0.8%. Regular or 'pure' olive oil has typically been refined using heat and chemicals, a process that strips most of the polyphenols, antioxidants and bioactive compounds responsible for olive oil's health benefits. What remains in refined oil is primarily fat. For health purposes, only genuine cold-pressed extra virgin olive oil delivers the full benefit profile studied in the research.

The most reliable indicator is taste. Fresh, high-quality extra virgin olive oil has three distinct sensory markers: a grassy or herbaceous aroma, a mild bitterness on the back of the tongue, and — crucially — a peppery catch in the throat when swallowed. That peppery sensation is caused by oleocanthal, the compound that acts like ibuprofen. If your olive oil is neutral, mild and odourless, it has lost most of its polyphenols, either through poor-quality olives, delayed pressing, heat processing, or age. Look for a harvest date on the label, buy in dark glass, and use within 12–18 months of harvest.

Yes. Extra virgin olive oil is the plant oil with the highest proportion of monounsaturated fatty acids, which lower LDL (bad) cholesterol and raise HDL (good) cholesterol when substituted for saturated fats. The compound oleuropein further protects LDL from oxidation — the process that makes it stick to artery walls. Clinical studies have shown meaningful improvements in cholesterol levels from regular EVOO consumption, and the polyphenols in high-quality extra virgin olive oil appear to provide additional benefit beyond what can be explained by the fatty acid composition alone.

Raw is better for maximum health benefit. Polyphenols and oleocanthal are heat-sensitive, and prolonged high-heat cooking degrades them. Use your finest, most polyphenol-rich EVOO as a finishing oil — drizzled over salads, vegetables, fish, soup and bread after cooking. That said, the widespread myth that EVOO cannot be used for cooking is incorrect: its smoke point (around 180–210°C) is well above most home-cooking temperatures, and it is stable enough for sautéing, roasting at moderate heat and pan-searing. Reserve the best oil for raw use; use a good standard EVOO for cooking.

Yes, with caveats. Olive oil is an effective natural moisturiser for dry or sensitive skin — it seals in moisture with a lipid barrier, stimulates collagen production via its polyphenols, and has mild antimicrobial properties that support wound healing. It can also remove waterproof makeup. However, it may clog pores and cause breakouts in people with oily or acne-prone skin. Apply a small amount to damp skin after bathing, allow a few minutes to absorb, and do a patch test first if you have sensitive or reactive skin.

The relationship between olive oil and weight is more nuanced than its calorie count suggests. Despite being calorie-dense, multiple studies have found that diets high in olive oil lead to greater weight loss than low-fat diets, likely due to the satiety effect of monounsaturated fats and the metabolic influence of anti-inflammatory compounds. The Mediterranean diet, with olive oil as its primary fat, is consistently associated with healthy body weight. The critical point: olive oil supports weight management when used as a replacement fat, not as an additional fat on top of an existing diet.

The Val d'Orcia is a UNESCO World Heritage landscape in southern Tuscany, and its combination of altitude, clay-rich soil, temperature variation and ancient olive varieties produces oils of exceptional character and polyphenol density. At Podere Spedalone, we grow Canino, Olivastra and Frantoio — traditional varieties harvested by hand early in the season, when polyphenol concentration peaks before full ripeness. Cold-pressed within hours of harvest, the result is oil with a vivid flavour profile and a polyphenol content that meets and exceeds the EU threshold for authorised health claims (Regulation EU 432/2012).