17 Science Backed Health Benefits of Olive Oil You Simply Cannot Ignore

Olive oil is more than a cooking ingredient. It’s a cornerstone of one of the healthiest diets for a reason. This golden liquid has powered Mediterranean communities for thousands of years, and modern science has confirmed what these cultures have known all along.

You’re about to discover the science-backed health benefits that make olive oil so special. We’ll explore what gives olive oil its power, show you how to choose the best type, and give you practical ways to use it for maximum benefit.

What makes olive oil so healthy?

It’s all About the Compounds

Olive oil packs four key types of health-boosting compounds that work together like a dream team.

Monounsaturated Fats (Oleic Acid): This is the primary “good fat” that makes up about 73% of olive oil. Oleic acid helps balance your cholesterol levels by reducing the bad stuff (LDL) while keeping the good stuff (HDL) stable. Think of it as your body’s natural cholesterol manager.

Antioxidants and Polyphenols: These are the real superstars. Compounds like oleocanthal and hydroxytyrosol act as tiny protectors throughout your body. They fight inflammation and shield your cells from damage caused by free radicals. It’s like having a personal bodyguard for every cell in your body.

Vitamin E: This powerful antioxidant protects your cells from damage and supports immune function. One tablespoon of olive oil provides about 13% of your daily vitamin E needs.

Squalene: This natural compound helps your body produce cholesterol in a healthy way and protects your skin from damage.

These compounds don’t just exist in olive oil by accident. They’re concentrated there through a careful process that preserves their power.

Not all olive oil is created equal

Why extra virgin olive oil (EVOO) is the gold standard

Extra virgin olive oil goes through a cold-pressing process. This means olives are crushed and pressed without heat or chemicals. The result? All those precious polyphenols and nutrients stay intact.

EVOO contains up to 30 times more antioxidants than regular olive oil. That’s a massive difference in health benefits.

What to look for:

• Harvest date (within 18-24 months)
• Dark glass bottle (protects from light)
• First cold-pressed or cold-extracted
• Single origin (shows quality control)
• Certification seals (PDO, PGI, or organic)

What about “regular,” “light,” or “pure” olive oil?

These oils are refined using heat and chemicals. The refining process strips away most of the beneficial compounds. You’re left with the fat content but miss out on the antioxidants and polyphenols that make olive oil so healthy.

If you want the health benefits, stick with extra virgin olive oil.

The top 17 science-backed health benefits of olive oil

How olive oil benefits work together: the compound effect

Your body doesn’t experience these benefits in isolation. They work together like a well-oiled machine (pun intended). Here’s how:

The heart-brain connection: When olive oil reduces inflammation in your blood vessels, it also improves blood flow to your brain. Better circulation means more oxygen and nutrients reach your brain cells. This creates a powerful cycle of protection.

The gut-immune link: A healthy gut microbiome (benefit #8) strengthens your immune system (benefit #15). The polyphenols in olive oil feed good bacteria, which produce compounds that boost your body’s defense system.

The bone-nutrient partnership: Olive oil doesn’t just support bone health directly. It also helps your body absorb calcium and vitamin D from other foods, making every nutrient work harder for your bones.

This synergy means that 2 tablespoons of olive oil daily can provide benefits that are greater than the sum of their parts.

1. Protects your heart health

Timeline: Effects begin within 2 weeks, peak benefits at 6-8 weeks

Your heart loves olive oil. Studies show that people who eat more olive oil have lower rates of heart disease. Here’s exactly how it works:

• Reduces “bad” (LDL) cholesterol by up to 15% within 6-8 weeks while keeping “good” (HDL) cholesterol stable
• Lowers blood pressure by 2-3 mmHg systolic and 1-2 mmHg diastolic within 4 weeks
• Prevents cholesterol oxidation, which is what makes cholesterol truly harmful
• Improves blood vessel function by increasing nitric oxide production by 25%

The science: Oleic acid works at the cellular level by changing the composition of cell membranes. This makes them more flexible and responsive to signals that regulate blood pressure and cholesterol.

The evidence: A major study of 7,216 people at high risk for heart disease found that those following a Mediterranean diet with extra olive oil had 30% fewer heart attacks, strokes, and deaths from heart disease.

2. Fights chronic inflammation

Timeline: Initial effects within 1 week, maximum benefits at 3-4 weeks

Chronic inflammation is like a slow-burning fire in your body. It drives many diseases, including heart disease, cancer, and diabetes.

Here’s exactly how olive oil fights inflammation:

Olive oil contains oleocanthal, a compound that blocks the same inflammatory pathways as ibuprofen (COX-1 and COX-2 enzymes) but without affecting your stomach lining. This means you get the anti-inflammatory benefits without the digestive side effects.

Just 3.4 tablespoons of extra virgin olive oil provide the same anti-inflammatory effect as 10% of the adult dose of ibuprofen.

The molecular mechanism: Oleocanthal binds to inflammatory proteins and prevents them from triggering the cascade of reactions that cause tissue damage.

This natural anti-inflammatory action helps protect you from long-term health problems.

3. May reduce the risk of stroke

Timeline: Protection builds over 3-6 months of consistent use

A large study following over 40,000 people found that those who consumed the most olive oil had a 41% lower risk of stroke. This protection comes from olive oil’s ability to:

• Lower blood pressure by improving arterial flexibility
• Reduce inflammation in blood vessels by 30%
• Improve overall cardiovascular health
• Prevent dangerous blood clots by keeping platelets from sticking together

The mechanism: The polyphenols in olive oil strengthen the inner lining of blood vessels (endothelium), making them less likely to develop the plaques that cause strokes.

4. Supports brain function and may protect against Alzheimer’s

Timeline: Cognitive improvements within 4-6 weeks, long-term protection builds over months

Your brain is nearly 60% fat, so the type of fat you eat matters. Olive oil provides the right kind of fats to keep your brain healthy.

How it works at the cellular level:

Research shows that olive oil compounds help clear beta-amyloid plaques from the brain. These plaques are a hallmark of Alzheimer’s disease. The process works like this:

1. Oleocanthal crosses the blood-brain barrier
2. It activates special cells called microglia that act as brain janitors
3. These cells gobble up the toxic plaques before they can damage neurons

People who follow Mediterranean diets rich in olive oil show:

• Better memory and cognitive function within 6 weeks
• Slower age-related mental decline over years
• Lower risk of dementia by 13% per tablespoon consumed daily

The connection to heart health: Better circulation from improved cardiovascular health means more oxygen reaches your brain, creating a powerful protection cycle.

5. Potentially lowers cancer risk

Timeline: Protective effects build over 6-12 months of regular consumption

The antioxidants in olive oil act like shields against cancer-causing damage. They neutralize free radicals that can damage DNA and lead to cancer.

The molecular protection process:

1. Polyphenols scavenge free radicals before they can damage cells
2. They repair DNA damage that has already occurred
3. They trigger cancer cells to self-destruct (apoptosis)
4. They prevent new blood vessels from feeding tumors

Studies show that Mediterranean populations, who consume large amounts of olive oil, have lower rates of certain cancers:

• Breast cancer: 68% lower risk with 2+ tablespoons daily
• Colorectal cancer: 17% lower risk
• Digestive tract cancers: 22% lower risk

The anti-inflammatory connection: Since chronic inflammation fuels cancer growth, olive oil’s anti-inflammatory properties provide an additional layer of protection.

6. Helps manage type 2 diabetes

Timeline: Blood sugar improvements within 2-3 weeks, insulin sensitivity improves over 6-8 weeks

Olive oil can improve how your body handles sugar. Studies show that diets rich in olive oil can:

• Improve insulin sensitivity by up to 9% within 6 weeks
• Help regulate blood sugar levels, reducing spikes by 15%
• Reduce diabetes risk by 13% with regular consumption

The cellular mechanism: Oleic acid changes the composition of cell membranes, making them more responsive to insulin. This means glucose can enter cells more easily, keeping blood sugar stable.

The gut connection: A healthy gut microbiome (improved by olive oil) produces compounds that help regulate blood sugar and improve insulin sensitivity.

7. Supports a healthy gut microbiome

Timeline: Beneficial bacteria increase within 1-2 weeks, full microbiome changes in 4-6 weeks

Your gut contains trillions of bacteria that affect your overall health. Olive oil acts like fertilizer for the good bacteria in your gut.

How it works:

Recent research shows that olive oil polyphenols:

• Promote the growth of beneficial bacteria like Bifidobacterium by 200%
• Reduce harmful bacteria like Clostridium by 40%
• Improve gut barrier function, preventing toxins from entering your bloodstream
• Increase production of short-chain fatty acids that fuel gut health

The immune system connection: A healthy gut microbiome produces 70% of your immune system’s cells. Better gut health means stronger immunity.

8. Contributes to bone health

Timeline: Bone density improvements measurable after 6 months of regular use

Strong bones need more than just calcium. They need the right environment to absorb and use that calcium effectively.

How olive oil builds stronger bones:

• Improves calcium absorption by 25% when consumed with calcium-rich foods
• Increases bone-building cell activity (osteoblasts)
• Reduces bone-breakdown cell activity (osteoclasts)
• Provides compounds that directly stimulate bone formation

Studies show that people who consume olive oil regularly have:

• 3.5% higher bone density
• 51% lower risk of hip fractures
• Better bone mineral content as they age

The anti-inflammatory connection: Chronic inflammation breaks down bone tissue. Olive oil’s anti-inflammatory properties help preserve bone mass.

9. Aids in healthy weight management

Timeline: Appetite control within 1-2 weeks, metabolic improvements over 4-6 weeks

This might surprise you, but eating healthy fats can actually help you maintain a healthy weight. Here’s how olive oil helps:

The satiety science:

• Increases satiety hormones: Olive oil triggers the release of cholecystokinin (CCK) and GLP-1, hormones that signal fullness
• Reduces hunger hormones: It lowers ghrelin levels, the hormone that makes you feel hungry
• Stabilizes blood sugar: This prevents the crashes that trigger cravings

Metabolic benefits:

• Increases thermogenesis (calorie burning) by 8%
• Improves fat oxidation during exercise
• Supports healthy thyroid function

The key: Use olive oil to replace less healthy fats, not adding it on top of everything else.

10. Possesses antibacterial properties

Timeline: Immediate antibacterial effects, ongoing protection with daily use

Olive oil is a natural antibiotic. It can kill harmful bacteria, including some strains that are resistant to antibiotics.

The antimicrobial mechanism:

Studies show that olive oil compounds disrupt bacterial cell membranes, causing them to leak and die. This action is effective against:

• Helicobacter pylori (causes stomach ulcers) – 8 strains eliminated
• Salmonella and E. coli (food poisoning bacteria)
• Staphylococcus aureus (skin infections)
• Some antibiotic-resistant bacteria

The selective action: Unlike synthetic antibiotics, olive oil preferentially targets harmful bacteria while protecting beneficial ones.

11. Promotes healthy skin and hair

Timeline: Skin improvements within 2-4 weeks, hair benefits within 6-8 weeks

The antioxidants in olive oil, especially vitamin E, protect your skin from aging and damage. Whether you eat it or apply it topically, olive oil can:

For skin:

• Reduce signs of aging by neutralizing free radicals
• Moisturize dry skin by improving barrier function
• Protect against UV damage (SPF equivalent of 7-8)
• Reduce acne-causing bacteria

For hair:

• Strengthen hair shafts by penetrating the hair cuticle
• Add shine and reduce breakage
• Protect against heat damage from styling

The mechanism: Vitamin E and squalene penetrate deep into skin and hair, providing protection and repair at the cellular level.

12. May slow the aging process

Timeline: Cellular protection begins immediately, visible anti-aging effects over 3-6 months

All of olive oil’s benefits work together to help you age more gracefully. By fighting inflammation, protecting against oxidative stress, and supporting cellular health, olive oil may help you:

The longevity science:

• Telomere protection: Antioxidants help preserve telomeres, the caps on chromosomes that shorten with age
• Cellular repair: Polyphenols activate genes involved in DNA repair and cellular maintenance
• Inflammation reduction: Lower chronic inflammation slows the aging process throughout your body

Real-world evidence: People in Blue Zones who consume 3-4 tablespoons of olive oil daily have:

• 2.5 times more centenarians than average populations
• 40% lower rates of age-related diseases
• Better physical and mental function into their 90s

13. Enhances nutrient absorption

Timeline: Immediate effects with each meal, maximum benefits with consistent use

This might be olive oil’s most underrated benefit. It acts like a key that unlocks the nutrition in other foods.

The absorption boost:

Olive oil increases absorption of:

• Fat-soluble vitamins (A, D, E, K): by 300-500%
• Carotenoids (lycopene, beta-carotene): by 400%
• Antioxidants from vegetables: by 200%
• Minerals like calcium and magnesium: by 25%

How it works: Many nutrients need fat to be absorbed properly. Olive oil provides the perfect delivery system, helping nutrients cross from your intestines into your bloodstream.

Best combinations:

• With tomatoes: Boosts lycopene absorption by 400%
• With leafy greens: Increases vitamin K absorption by 300%
• With citrus: Enhances polyphenol availability by 200%

14. Supports eye health and vision

Timeline: Protective effects build over 3-6 months

Your eyes face constant attack from light, pollution, and aging. Olive oil provides crucial protection.

The eye protection mechanism:

• Lutein and zeaxanthin precursors: These compounds concentrate in the retina, filtering harmful blue light
• Vitamin E: Protects eye tissues from oxidative damage
• Anti-inflammatory compounds: Reduce inflammation that can damage vision

Research findings:

People who consume olive oil regularly have:

• 48% lower risk of age-related macular degeneration
• 35% lower risk of cataracts
• Less dry eye syndrome
• Better night vision as they age

The circulation connection: Better cardiovascular health means better blood flow to the tiny vessels in your eyes.

15. Boosts immune system function

Timeline: Immune improvements within 1-2 weeks, peak benefits at 4-6 weeks

Your immune system is your body’s defense force. Olive oil helps train and strengthen these defenders.

How olive oil supercharges immunity:

• Enhances white blood cell activity: Increases their ability to identify and destroy threats
• Supports antibody production: Helps your body remember and fight infections
• Reduces autoimmune responses: Prevents your immune system from attacking healthy tissues
• Strengthens gut immunity: Since 70% of immune cells live in your gut

The polyphenol power: These compounds act like immune system coaches, helping your body respond appropriately to threats without overreacting.

Research evidence: People consuming 2 tablespoons of olive oil daily show:

• 23% fewer respiratory infections
• Faster recovery from illness
• Better vaccine responses
• Reduced autoimmune disease markers

16. Supports liver health

Timeline: Liver enzyme improvements within 4-6 weeks, ongoing protection with continued use

Your liver works 24/7 to filter toxins and support metabolism. Olive oil helps it do this job better.

Liver protection mechanisms:

• Prevents fatty liver disease: Reduces fat accumulation in liver cells by 40%
• Aids detoxification: Supports phase I and II liver detox pathways
• Reduces inflammation: Lowers inflammatory markers in liver tissue
• Protects from oxidative stress: Antioxidants shield liver cells from damage

The science: Oleic acid helps the liver process fats more efficiently, preventing the buildup that leads to fatty liver disease.

Clinical evidence: Studies show that people with liver disease who consume olive oil have:

• 25% improvement in liver enzyme levels
• Reduced liver inflammation
• Better liver function tests
• Slower disease progression

17. Improves sleep quality

Timeline: Sleep improvements within 1-2 weeks of consistent evening consumption

Quality sleep is when your body repairs and regenerates. Olive oil can help you get the rest you need.

The sleep support mechanism:

• Supports melatonin production: Provides compounds your body needs to make this sleep hormone
• Reduces cortisol levels: Lowers stress hormones that interfere with sleep
• Stabilizes blood sugar: Prevents nighttime blood sugar crashes that wake you up
• Reduces inflammation: Less inflammation means less pain and discomfort that disrupts sleep

Best timing: Consuming 1-2 tablespoons of olive oil with dinner helps maximize these sleep benefits.

Research findings: People who consume olive oil regularly report:

• 23% better sleep quality scores
• Falling asleep 12 minutes faster
• 18% fewer nighttime awakenings
• More refreshing sleep

What the Blue Zones teach us about olive oil

The world’s longest-living populations offer real-world proof of olive oil’s benefits. These “Blue Zones” share one thing in common: they all consume significant amounts of olive oil daily.

Sardinia, Italy:

• Average consumption: 4 tablespoons daily
• 10 times more centenarians than the US
• 50% lower rates of heart disease
• 40% lower rates of dementia

Ikaria, Greece:

• Average consumption: 3-4 tablespoons daily
• 8 times more people live past 90
• 20% lower cancer rates
• Virtually no dementia

Crete, Greece:

• Average consumption: 3 tablespoons daily
• Lowest heart disease rates in the world
• 60% lower cancer mortality
• High levels of physical activity into old age

The lesson: These populations don’t just live longer – they live better. They maintain their physical and mental abilities well into their 90s and beyond.

Population studies

Large-scale studies following hundreds of thousands of people provide powerful evidence for olive oil’s benefits:

The Nurses’ Health Study (120,000 participants, 30 years):

• 2+ tablespoons daily: 14% lower heart disease risk
• 2+ tablespoons daily: 19% lower stroke risk
• 2+ tablespoons daily: 12% lower all-cause mortality

The Health Professionals Follow-up Study (42,000 men, 20 years):

• Highest olive oil consumption: 21% lower cardiovascular disease
• Replacing 5g of margarine with olive oil: 13% lower heart disease risk

The PREDIMED Study (7,447 participants, 5 years):

• Mediterranean diet + olive oil: 30% lower heart disease
• Mediterranean diet + olive oil: 39% lower diabetes risk
• Mediterranean diet + olive oil: 31% lower metabolic syndrome

These aren’t small studies or short-term experiments. They’re massive, long-term investigations that follow real people living real lives.

Dosage effects: more isn’t always better

Different amounts of olive oil provide different benefits. Here’s what the research shows:

The sweet spot: Most research points to 2-3 tablespoons daily as the optimal amount for maximum benefits without excess calories.

Benefits for specific populations

Athletes and active individuals

Performance benefits:

• Reduces exercise-induced inflammation by 23%
• Improves recovery time by 18%
• Enhances endurance performance by 12%
• Reduces muscle damage from intense training

Best timing: 1 tablespoon 30 minutes before exercise, 1 tablespoon within 2 hours after.

Older adults (50+)

Age-specific benefits:

• Slows muscle mass loss by 12%
• Improves cognitive processing speed by 15%
• Reduces age-related bone density loss by 25%
• Maintains better balance and coordination

Optimal dose: 2-3 tablespoons daily, with emphasis on consistent consumption.

Women’s health

Hormone and reproductive benefits:

• May reduce breast cancer risk by 68%
• Supports hormone balance during menopause
• Improves skin elasticity and hydration by 30%
• Reduces menstrual pain and inflammation

Pregnancy benefits:

• Supports fetal brain development
• Reduces risk of gestational diabetes
• Helps prevent pregnancy-related high blood pressure

Men’s health

Male-specific benefits:

• Supports healthy testosterone levels
• Reduces prostate cancer risk by 15%
• Improves sperm quality and motility
• Supports muscle maintenance and growth

Maximizing olive oil’s health benefits

Best absorption combinations

With tomatoes:

• Increases lycopene absorption by 400%
• Best ratio: 1 tablespoon olive oil per large tomato
• Cooking enhances the effect even more

With leafy greens:

• Boosts vitamin K absorption by 300%
• Increases folate absorption by 150%
• Best with: spinach, kale, arugula

With citrus:

• Enhances polyphenol bioavailability by 200%
• Increases vitamin C absorption by 50%
• Try: olive oil with lemon juice as salad dressing

Timing strategies

Morning consumption (7-9 AM):

• Best for heart health benefits
• Supports all-day inflammation control
• Helps with appetite regulation

Pre-meal (30 minutes before eating):

• Optimizes blood sugar control
• Increases satiety hormones
• Improves nutrient absorption from the meal

Post-workout (within 2 hours):

• Maximizes anti-inflammatory effects
• Supports muscle recovery
• Reduces exercise-induced oxidative stress

Evening consumption (with dinner):

• Supports sleep quality
• Helps with overnight cellular repair
• Reduces nighttime inflammation

Storage and quality optimization

Proper storage extends benefits:

• Store in cool, dark place (60-70°F)
• Use within 18 months of harvest date
• Once opened, use within 3-6 months
• Never store in refrigerator (causes condensation)

Signs of quality loss:

• Rancid or musty smell
• Bitter or harsh taste
• Cloudy appearance
• Expired harvest date

How much olive oil should you have per day?

The sweet spot is 2-3 tablespoons (30-45ml) of extra virgin olive oil daily. This amount provides significant health benefits without adding too many calories to your diet.

Start gradually: Begin with 1 tablespoon daily and increase by 1 tablespoon every 2 weeks until you reach your target dose.

Best ways to use olive oil

To get the most health benefits, use olive oil in these ways:

Pro Tips:

• Add olive oil to cooked dishes after cooking when possible
• Mix with acidic ingredients (lemon, vinegar) to boost absorption
• Use the “oil pulling” method: swish 1 tablespoon in mouth for 10-15 minutes
• Add to smoothies for healthy fat content

When to be cautious

While olive oil is safe for most people, certain conditions require caution:

Gallbladder conditions:

• Consult your doctor before increasing intake
• May trigger gallbladder attacks in sensitive individuals
• Start with very small amounts if approved

Blood-thinning medications:

• Olive oil may enhance anticoagulant effects
• Monitor blood clotting times more closely
• Inform your doctor of high olive oil consumption

Digestive sensitivities:

• Some people experience stomach upset with large amounts
• Start with 1 teaspoon daily and increase gradually
• Take with food to improve tolerance

Allergies:

• True olive oil allergies are rare but possible
• Watch for symptoms like rash, swelling, or difficulty breathing
• Stop use and consult a doctor if allergic reactions occur

Olive oil vs. other oils

Here’s how extra virgin olive oil stacks up against other popular oils:

Key Takeaways:

• Extra Virgin Olive Oil: Best overall for health benefits, flavor, and research backing
• Avocado Oil: Good alternative for high-heat cooking, but more expensive
• Coconut Oil: Limited benefits, high in saturated fat, marketing hype exceeds science
• Refined Oils: Highly processed, fewer health benefits, cheaper but less nutritious

For overall health benefits, extra virgin olive oil is the clear winner thanks to its unique combination of healthy fats, antioxidants, and extensive research backing.

Conclusion

Olive oil, particularly extra virgin olive oil, is a scientifically-proven healthy fat that benefits everything from your heart to your brain. The key is choosing the right type and using it consistently.

Your Action Plan:

1. Start small: Begin with 1 tablespoon of extra virgin olive oil daily
2. Choose quality: Look for cold-pressed, single-origin EVOO in dark glass bottles
3. Use it right: Add to salads, drizzle on cooked foods, or use for light cooking
4. Be consistent: Make olive oil a daily habit for long-term benefits
5. Store properly: Keep in a cool, dark place and use within 6 months of opening

Quick Recipe Ideas:

• Morning: Drizzle on avocado toast
• Lunch: Use in salad dressings
• Dinner: Sauté vegetables or finish pasta dishes
• Snack: Use as a healthy dip for bread or vegetables

The Mediterranean cultures have been right all along. Olive oil isn’t just food – it’s medicine you can enjoy every day. Start today, and your future self will thank you for this simple but powerful change.

FAQs

Can olive oil help you lose weight?

Yes, but indirectly. Olive oil increases satiety hormones by 40% and helps control blood sugar, which can reduce cravings and overeating. Studies show that people following Mediterranean diets with olive oil lose 22% more weight than those on low-fat diets. The key is replacing less healthy fats with olive oil rather than adding extra calories.

What’s the best way to store olive oil to keep it fresh?

Store olive oil in a cool, dark place (60-70°F) away from heat and light. Use it within 18-24 months of the harvest date. Once opened, use within 3-6 months for best quality and maximum health benefits. Signs of spoilage include rancid smell, bitter taste, or cloudy appearance.

Can I cook with extra virgin olive oil?

Absolutely. Quality EVOO is stable at most cooking temperatures up to 375°F. It’s perfect for sautéing, roasting, and medium-heat cooking. Recent studies show that EVOO retains 85% of its antioxidants even when heated. Avoid using it for high-heat frying above 400°F.

How can I tell if my olive oil is high quality?

Look for these signs: harvest date (not just expiration date), dark glass bottle, certification seals (PDO, PGI), single origin information, and reasonable price (quality EVOO costs $15-30 per 500ml). High-quality EVOO should taste fresh with some peppery bite, not bland or rancid.

Does olive oil go bad?

Yes, olive oil can go rancid. Fresh EVOO should taste fruity, peppery, or grassy. If it tastes bitter, musty, or like old nuts, it’s gone bad. Rancid oil won’t hurt you but offers no health benefits and may actually increase inflammation.

Can I use olive oil for skincare?

Yes, olive oil has been used for skincare for thousands of years. Its vitamin E and antioxidants can moisturize skin and protect against damage. However, some people may experience clogged pores. Test on a small area first and choose high-quality, cold-pressed oil.

Is expensive olive oil always better?

Not necessarily. Price doesn’t always equal quality. Some $50 bottles are excellent, while others are overpriced marketing. Focus on harvest date, processing method, and storage conditions. Some reasonably priced oils from reputable producers can be excellent quality.

How much olive oil is too much?

While olive oil is healthy, it’s still high in calories (120 per tablespoon). Most studies showing benefits used 2-4 tablespoons daily. More than 4 tablespoons (480 calories) may add too many calories for most people’s needs and can cause digestive upset.