Extra virgin olive oil has been used for centuries as an essential ingredient in the Mediterranean diet, and it is no coincidence that so many health benefits are attributed to it. One of the most important is its ability to strengthen the immune system naturally. In this article we will explore how this so-called “liquid gold” can help improve our health and protect us from disease.
The benefits of EVOO for the immune system
EVOO is packed with antioxidants, especially polyphenols such as oleuropein and hydroxytyrosol, which are key to strengthening our defenses. These compounds help fight free radicals, which damage cells and weaken the immune system. In addition, EVOO contains vitamin E, another powerful antioxidant that protects the body from infections and improves the immune system response. By consuming extra virgin olive oil on a regular basis, we are giving our body the necessary tools to fight oxidative stress, which can lead to chronic diseases and weaken our defenses.
Digestive and cardiovascular health: two allies of immunity
A healthy digestive system is key to helping maintain a strong immune system as well. EVOO acts as a natural protector of the digestive tract, helping to reduce intestinal inflammation and promoting a healthy environment for the microbiota, vital for our immune defense.
In addition, EVOO has also proven benefits for cardiovascular health. Its healthy fats, such as oleic acid, help reduce bad cholesterol (LDL) levels and improve circulation. A healthy heart is synonymous of a better distribution of nutrients and defenses throughout the body, thus optimizing immune function.
Anti-inflammatory and antioxidant properties
Chronic inflammation is one of the biggest enemies to good health as it can trigger a series of problems such as autoimmune diseases or recurrent infections. EVOO, thanks to its anti-inflammatory properties, is an ideal food against chronic inflammation. This is due to a compound called oleocanthal, present in extra virgin olive oil, which has similar effects to non-steroidal anti-inflammatory drugs, but without the side effects. This compound helps reduce inflammation at the cellular level, improving the immune response and helping to prevent inflammation-related diseases.
EVOO in the Mediterranean diet
The Mediterranean diet, declared Intangible Heritage of Humanity by UNESCO, is famous for its multiple health benefits, and EVOO is its mainstay. This diet is associated with lower rates of chronic diseases and a longer life span, largely due to its abundance of healthy fats, antioxidants and natural anti-inflammatories such as extra virgin olive oil.
How to incorporate EVOO in the diet
Incorporating extra virgin olive oil into a daily diet is simple and delicious. Here are some tips on how to do it:
- How to use it: The best way to preserve all its properties is to consume it raw. It can be used as a salad dressing or on whole wheat toast with tomato. And, although it is best not to overheat EVOO to prevent it from losing some of its nutrients, it can also be used for sautéing or added just before serving hot dishes.
- Recommended amounts: Experts suggest consuming between 2 and 3 tablespoons of EVOO a day to obtain its benefits.
For all these reasons, extra virgin olive oil is much more than a culinary ingredient. It is a real natural booster for the immune system, capable of improving health on multiple fronts: from protection against oxidative stress, to strengthening the cardiovascular and digestive systems. Including EVOO in our daily routine can be one of the simplest and most effective steps to keep our defenses strong and contribute to overall well-being.
