Olive oil is one of the best and easiest ingredients you can add to your food. Olive oil has many ties to fat, people often have the misconception that it will make them overweight.

However, this particular oil is a great superfood to supplement a healthy diet. Knowing how much to take, when to take it, and how to have it in your diet can significantly benefit your health.

It is very rich in antioxidants and vitamins. Developing a better understanding of fat is also essential for achieving better health.

There is a difference between good fats and bad fats, and olive oil is arguably one of the best sources of fat you can consume in your diet.

Benefits of Olive Oil

High In Vitamins

Olive oils are high in antioxidants such as Vitamins E and K. These vitamins play an essential role in protecting and strengthening our immune system.

Reduces Risk Of Stroke

Olive oil reduces the risk of stroke significantly. It is mainly because it contains monosaturated fats as opposed to saturated fats.

Olive oil can also help lower LDL (low-density lipoprotein) cholesterol, which is one of the main factors of stroke.

Reduces Risk Of Diseases

Some antioxidants in virgin olive oil are oleocanthal (an anti-inflammatory) and oleuropein (combats high cholesterol) can combat diseases. As Olive oil has a high antioxidant content, it can help strengthen and equip the body to fight against diseases and viruses.

Improves Skin Health

By adding five tablespoons to a warm bath or using it as a massage oil, it can help make skin silky and smooth. The antioxidants in olive oil are help moisturise and revitalise skin.

Prevents Hair Loss

People often use this type of oil as hair masks and massage it into their hair. In turn, this process revitalise dehydrated and dull hair and make them silky, shiny and smooth.

What’s great about this practice is that the oil is friendly to all types of hair and can promote hair growth.

Types Of Olive Oil

Extra Virgin

this is considered at the highest end of olive oils. This oil is made from the first pressing of the olives. There are no chemicals present in this oil as it is extracted from the olives using the traditional cold pressing method.


This oil originates from the second pressing stage of the olives. This is the second best type of olive oil and comes from the cold pressing method.


The “purest” form of the oil as it is usually advertised, this type of olive oil comes from lower quality olives but is pressed and filtered multiple times to create a refined finished product.

It is then mixed with a tiny amount of virgin oil to restore smell and colour.

Light and Extra Light – Both of these types of oils come from the last pressing of the olives. They are even more refined than olive oil and are the lowest quality compared to other grades. You may not taste the natural olives in light or extra light.

How To Add Olive Oil To Your Diet

  • Use it as a salad dressing
  • Drizzle it on top of potatoes, corn or vegetables instead of butter
  • Use it as a dip for bread
  • Drinking it from a tablespoon followed by warm water or lemon juice
  • Add it when cooking stir-fried meat and vegetables
  • Marinate with meats before cooking

Moderation Is Key

Olive Oil is a great ingredient to supplement your diet. However, like all foods and supplementation, too much of anything isn’t right.

It contains plenty of fat, it’s important not to have too much. This should not be your primary source of antioxidants and minerals. To maximize the benefits, supplement it with a proper and balanced diet.

Speak with your medical practitioner if you’re interested in adding olive oil to your diet and lifestyle.

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