The health benefits of olive oil are now widely recognised by the scientific community. A key ingredient in Mediterranean cuisine, olive oil is often described as ‘liquid gold’. But beyond its delicate aroma and its delicious flavour in cooking, what real benefits does it offer our bodies? Is it simply a condiment, or a genuine ingredient that promotes wellbeing?
Scientists have investigated this issue through a wide range of large-scale studies. The result: its health benefits are no myth. Here is the key scientific evidence showing why incorporating extra virgin olive oil into your daily routine is one of the best decisions you can make for your health.
A sacred medicine since ancient times
The benefits of olive oil are by no means a recent discovery. The medicinal use of olive oil goes back a long way. From ancient times right through to the Middle Ages, history’s greatest physicians saw it as much more than just a culinary ingredient. Hippocrates, the father of Greek medicine, was already recommending it to treat dozens of ailments, from skin problems to muscle and digestive pain.
Later, in the 11th century, the great physician and scholar Ibn Sina (Avicenna) accorded it a prominent place in his famous “Canon of Medicine”. In it, he described in detail its soothing effects on the nervous system, its anti-inflammatory properties for the joints and its protective role in digestion. This encyclopaedic body of knowledge, which served as a medical reference in Europe and the East for over 600 years, has stood the test of time… until modern clinical research came along to confirm the observations of these pioneers.
The benefits of olive oil for the heart: a shield against cardiovascular disease
The most well-documented effect of olive oil relates to the cardiovascular system. It is exceptionally rich in monounsaturated fatty acids (mainly oleic acid) and in powerful antioxidants known as polyphenols. This mechanism clearly illustrates one of the most significant benefits of olive oil for heart health.
What the PREDIMED study (2013) says: this large-scale clinical study, conducted on more than 7,400 participants at high risk of cardiovascular disease, demonstrated that a Mediterranean diet enriched with extra-virgin olive oil reduces the risk of major cardiovascular events (strokes, heart attacks) by 30 per cent compared with a low-fat diet.
A natural anti-inflammatory effect comparable to that of ibuprofen
One of the most surprising benefits of olive oil is its natural anti-inflammatory properties. Low-grade chronic inflammation is the breeding ground for many modern-day conditions (type 2 diabetes, arthritis, heart disease). Extra virgin olive oil contains a unique phenolic compound: oleocanthal.
What the science says: researchers have discovered that oleocanthal inhibits the COX-1 and COX-2 enzymes, mimicking the mechanism of action of ibuprofen exactly. Daily consumption of olive oil therefore helps to naturally counteract micro-inflammation in the body.
Proven protection for the brain and memory
One of the most widely studied benefits of olive oil is its protective effect on the brain. The polyphenols found in olive oil also help to protect brain tissue against oxidative stress.
What the Harvard studies (2022 and 2024) say: Research carried out by the Harvard T.H. Chan School of Public Health on more than 90,000 adults over nearly 30 years revealed that people who consumed more than 7 grams of olive oil a day (about half a tablespoon) had a 28 per cent lower risk of fatal dementia compared with those who rarely or never consumed it.
Natural regulation of blood sugar levels
Another benefit of olive oil that should not be overlooked is its role in regulating blood sugar levels. Contrary to common misconceptions about fats, olive oil improves insulin sensitivity and helps regulate blood sugar levels.
What the meta-analyses show: a comprehensive analysis of several controlled trials has shown that regularly incorporating olive oil into one’s diet significantly reduces the risk of developing type 2 diabetes and helps people with diabetes to better stabilise their fasting blood glucose levels.
In summary
Ultimately, the health benefits of olive oil are numerous and scientifically proven. Drizzling a little extra virgin olive oil over your vegetables, salads or hot dishes is not just a treat for the taste buds: it is a genuine, science-backed preventive measure you can incorporate into your daily routine.
Sources
- Corpus Hippocraticum (5th–4th century BC)
- Ibn Sina, Le Canon de la Médecine (Al-Qānūn fī al-Ṭibb), XIᵉ siècle
- Estruch, R., et al. « Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. » New England Journal of Medicine, 2013.
- Beauchamp, G. K., et al. « Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil. » Nature, 2005.
- Tessier, A. J., et al. « Consumption of Olive Oil and Risk of Dementia-Related Death. » JAMA Network Open, 2024.
- Schwingshackl, L., et al. « Dietary fatty acids in the management of type 2 diabetes: a meta-analysis of randomized controlled trials. » European Journal of Nutrition, 2017.