One of the most important ingredients of the mediterranean diet is olive oil. Because of its monounsaturated fat content, it is considered a valuable food. Read about the nutritional value of olive oil.

Olive oil plays an important role in the mediterranean diet. Its nutritional value derives from its “good” unsaturated fat content, also in fat-soluble vitamins (vitamin E) and in antioxidants such as polyphenols.

Monounsaturated fats have been linked to maintaining the health of the cardiovascular system. The World Health Organization and the American Cardiological Society recommend replacing saturated fats (monounsaturated fats) with monounsaturated (olive oil) and polyunsaturated fatty acids.

However, since fat is high in calories, it is important to emphasize the amount of olive oil we consume.

Antioxidant properties

Polyphenols (antioxidants) are an essential component of olive oil.

The phenolic components of olive oil are associated with heart health, acting against oxidative stress. They also protect the quality of the oil as it affects the aroma and taste of the olive oil. At the same time they act against the oxidation of the oil itself.
Olive oil is an excellent source of vitamin E, the fat-soluble vitamin that has a strong antioxidant effect.

Its antioxidant activity has also been associated with the prevention of premature aging. Adequate intake has been linked to protection against degenerative diseases, such as Alzheimer’s disease.

Let’s take a closer look at the health benefits of olive oil:

Due to its high content of monounsaturated and polyunsaturated fatty acids, it reduces the risk of depression.

It lowers blood pressure and cholesterol thus protecting against cardiovascular problems.

It helps prevent diabetes.

It protects against Alzheimer’s disease and related neurodegenerative dementia due to the natural phenol oleocantal contained in extra virgin olive oil.

It is an excellent source of Vitamin E and other antioxidants that have a preventative role in some forms of cancer, osteoporosis and rheumatoid arthritis.

It improves bowel motility. Consume mostly raw, for example, in salads to preserve all the nutrients.

It prevents the accumulation of fat in the liver.

It has anti-aging properties.

It helps the central nervous system function smoothly.

It contributes to longevity. Replace butter, mayonnaise, seed oil or cream with olive oil in cooking.


However, caution is needed in quantity. Experts recommend consuming two to three tablespoons a day because although good quality, it provides a lot of calories.

Storage and handling can greatly affect the quality of an olive oil. It is advisable to store in a dark place in stainless steel or glass containers.

The nutritional value of olive oil is huge for our health.