Olive oil is the cornerstone of the Mediterranean diet, which is recognised worldwide for its positive effects on longevity and well-being. However, to truly reap the benefits of olive oil, it is essential to understand that not all olive oils are created equal.Only extra virgin olive oil (often referred to as AOVE in Spain), obtained through cold pressing and without chemical refining, retains the essential nutrients that benefit our bodies. Based on current scientific and nutritional research, here are the reasons why incorporating high-quality olive oil into your daily diet is a real health asset.Why are these benefits exclusive to extra virgin olive oil?The distinction is fundamental. Standard or refined olive oils lose most of their beneficial components during the industrial processing. In contrast, a premium extra virgin olive oil is characterised by an acidity level strictly below 0.8 per cent. This mechanical cold-pressing method preserves:Oleic acid (omega-9): a monounsaturated fatty acid that accounts for up to 80 per cent of its composition.Polyphenols: natural compounds with powerful antioxidant properties.Vitamin E: essential for protecting cells.The 6 main health benefits of olive oil1. Protection of cardiovascular healthExtra virgin olive oil is rich in monounsaturated fatty acids, particularly oleic acid. These beneficial fats help to:Reducing ‘bad’ cholesterol (LDL)Maintaining healthy levels of HDL cholesterolProtecting the arteriesReducing the risk of cardiovascular diseaseNumerous studies link regular consumption of olive oil to the Mediterranean diet, which is recognised for its heart-protective effects.Did you know? There is a surprising parallel with Iberian ham. There is a fascinating similarity between the benefits of extra virgin olive oil (EVOO) and those of the fat found in 100% acorn-fed Iberian ham. Just like olive oil, the fat in this exceptional ham is extremely rich in oleic acid. In Spain, the Iberian pig is often nicknamed ‘the olive tree on legs’.2. Proven anti-inflammatory propertiesExtra virgin olive oil contains oleocanthal, a specific phenolic compound. Regular consumption may help to:Reduce chronic inflammationRelieve certain types of joint painImprove digestive comfort3. A powerful antioxidant effectThanks to its high concentration of vitamin E and polyphenols, extra virgin olive oil neutralises oxidative stress and protects cells against premature ageing.Premium oils from Spain, particularly Andalusia, are especially rich in polyphenols thanks to early harvesting.4. Essential support for the brainThe monounsaturated fats and antioxidants found in olive oil contribute to healthy brain function. Regular consumption may:Boost memoryProtect against cognitive declineReduce the risk of neurodegenerative diseases5. A valuable aid to weight managementWhen consumed in moderation, olive oil helps to:Greater feelings of fullnessStabilised blood sugar levelsA more balanced dietAs part of a Mediterranean diet rich in vegetables, fish and pulses, it contributes to a healthy lifestyle.6. Improved digestion and bowel functionOlive oil stimulates the production of bile salts, which helps the liver function more effectively and naturally improves digestive comfort.An unexpected beauty secret for skin and hairBeyond the dinner table, olive oil is the world’s oldest cosmetic:For the skin: it deeply moisturises, restores elasticity and soothes irritated skin.For the hair: used as a hair mask, it repairs dry ends and restores shine.Why choose Spanish extra virgin olive oil?Spain is the world’s leading producer of olive oil. Regions such as Andalusia benefit from an ideal climate and time-honoured expertise.But to achieve excellence, the timing of the harvest is crucial. The highest-quality oils are those obtained from olives harvested at the start of the olive-growing season: what is known as the ‘early harvest’. Furthermore, to prevent even the slightest oxidation of the fruit, it is essential that the distance between the olive trees and the mill is as short as possible. This is the case for all the oils selected by España Gourmet, which guarantee pressing immediately after harvesting.A premium extra virgin olive oil is characterised by:Immediate cold pressingAn acidity of less than 0.8%Fruity and balanced aromasTraceability and a certified originFrequently Asked Questions (FAQ)How should olive oil be consumed to get the most out of its benefits?To preserve its properties, it is best to use it raw in salads, on roasted vegetables or with artisan bread. It is also perfect for adding the finishing touch to soups or purées.Can extra virgin olive oil be heated?Yes. Extra virgin olive oil withstands moderate heat well when cooked gently.How much should you consume each day?General recommendations are between 2 and 3 tablespoons a day, spread across your meals, to reap the benefits of the Mediterranean diet.How should the oil be stored?The oil is sensitive to light, heat and oxygen. Store it in its original packaging (a tinted glass bottle or an opaque container) in a dry cupboard at room temperature (between 15 °C and 20 °C).What does the acidity index mean?The acidity index has nothing to do with an ‘acidic’ taste in the mouth. It measures the percentage of free fatty acids. The lower this index (often less than 0.3% for top-quality Spanish oils), the healthier the olive tree was, the more it was harvested at the right time and pressed immediately. This is the absolute guarantee of an ‘extra virgin’ oil of the highest quality.Combine health and fine dining with España GourmetAt España Gourmet, we select extra virgin olive oils from the finest regions of Spain, harvested early and pressed immediately after harvesting.Discover our selection of Spanish extra virgin olive oils and awaken your senses.