What are the recommendations for daily olive oil consumption?
Extra virgin olive oil is a cornerstone of the Mediterranean diet, renowned for its many health benefits. But how much should you consume each day to fully enjoy its benefits without overdoing it? Let’s explore the experts’ recommendations and how to include olive oil in your daily diet.
1. WHO and nutritionists’ recommendations
According to the World Health Organization (WHO) and nutritionists, the recommended daily intake of extra virgin olive oil is 2 to 3 tablespoons per day, or about 30 to 40 ml.
This amount provides monounsaturated fatty acids, polyphenols and antioxidants without adding too many calories.
2. Why this amount?
Extra virgin olive oil is rich in healthy fats, but it is still high in calories: around 90 calories per tablespoon. Moderate consumption helps you to:
- Enjoy its cardiovascular benefits
- Maintain a healthy weight
- Avoid excessive calorie intake
3. How can you include olive oil in your diet?
To make the most of its properties, opt for using it raw. Here are a few ideas:
- At breakfast: drizzle olive oil over whole-grain toast with avocado or tomato
- At lunch: add it to a mixed salad, drizzle it over grilled vegetables or use it in a homemade vinaigrette
- At dinner: drizzle it over grilled fish, pasta or soup just before serving
4. Are all olive oils created equal?
No. Nutritional benefits depend in particular on the oil’s freshness, variety, extraction method and antioxidant content.
Why Manzanilla Cacereña deserves your attention
- rare variety;
- single-variety;
- PDO; a guarantee of traceability, variety and production process
- rich in aromatic compounds;
- produced without chemical inputs,
5. Can you cook with olive oil?
Yes, extra virgin olive oil holds up well to cooking at moderate temperatures thanks to its oxidative stability. However, to preserve its polyphenols and aromas as much as possible, it is best used raw or for gentle cooking.
6. What are the benefits of daily consumption?
Regular consumption of extra virgin olive oil offers many benefits:
- Cardiovascular health: reduction in bad cholesterol (LDL) and improved artery health
- Anti-inflammatory properties: thanks to oleocanthal
- Brain protection: reduced risk of neurodegenerative diseases
- Immune system support: strengthening the body’s natural defenses
- Improved digestion: helping promote regular bowel movements
7. Which olive oil should you choose?
To fully enjoy the benefits of olive oil, choose a high-quality extra virgin olive oil that is:
- Cold-extracted
- From protected growing regions
- Single-variety (such as Manzanilla Cacereña)
- Clearly traceable
8. Are there any contraindications?
Extra virgin olive oil is generally well tolerated. However, if you are following a strict low-calorie diet or have specific digestive issues, you should consult a healthcare professional.
Conclusion
Consuming 2 to 3 tablespoons of extra virgin olive oil per day is a simple habit that can benefit your health. By choosing a quality oil from a protected growing region such as the Sierra de Gata, you can enjoy its full benefits while enhancing your dishes.
