Benefits of extra virgin olive oil

Extra virgin olive oil is more than just another ingredient in Mediterranean cuisine: it's a true elixir for health, backed by centuries of tradition and decades of scientific research. From ancient cultures to the latest medical studies, this liquid gold has proven to be one of the most complete and beneficial foods you can incorporate into your daily diet.

But not all olive oils are created equal. The benefits we're about to explore apply specifically to high-quality extra virgin olive oil , especially those from the first pressing, which concentrate the highest amount of bioactive compounds. At Verdedad, we extract our oil from green olives in Jaén at their peak ripeness, when polyphenols and antioxidants reach their maximum expression. Because health, like truth, doesn't allow for half measures.

Science-backed cardiovascular protection

The most well-documented benefit of extra virgin olive oil is its ability to protect the heart and circulatory system . The renowned PREDIMED study, conducted in Spain with over 7,000 participants, demonstrated that a Mediterranean diet supplemented with extra virgin olive oil reduces the risk of serious cardiovascular events such as heart attacks or strokes by up to 30%.

The secret lies in its unique composition. Oleic acid , a monounsaturated fat that makes up as much as 80% of the oil, helps lower LDL cholesterol levels (the "bad" cholesterol) while maintaining or even raising HDL cholesterol levels (the "good" cholesterol). This balance is essential for keeping arteries clean and flexible, preventing atherosclerosis and other vascular problems.

But the cardiovascular protection of olive oil goes far beyond cholesterol. The polyphenols present in higher concentrations in first-pressed oils like Verdedad have antithrombotic effects, meaning they reduce the formation of blood clots that can cause heart attacks or strokes. They also improve endothelial function, the ability of blood vessels to dilate and contract properly.

High blood pressure, another major cardiovascular risk factor, also responds positively to regular consumption of extra virgin olive oil. Several studies have shown that it can help reduce both systolic and diastolic blood pressure , in some cases even allowing for a reduction in antihypertensive medication under medical supervision. When you choose Verdedad, you're choosing to care for your heart with every drop of that vibrant green oil that comes straight from the olive groves of Jaén.

Antioxidant power against cellular aging

Antioxidants are molecules that fight free radicals, unstable compounds that damage cells and accelerate aging. Extra virgin olive oil is one of the richest food sources of natural antioxidants, especially in the form of polyphenols and vitamin E.

Among the most prominent polyphenols are hydroxytyrosol and oleuropein, compounds found in much higher concentrations in cold-pressed oils. These substances not only protect your body's cells but also protect the oil itself from oxidation , keeping it fresh and potent for longer. This is why a green oil like Verdedad, rich in polyphenols, has greater stability and a longer shelf life than late-harvest oils.

Vitamin E, also called tocopherol, is an essential fat-soluble antioxidant that protects cell membranes from oxidative damage. Just one tablespoon of high-quality extra virgin olive oil provides a significant amount of the recommended daily intake of this vitamin. Its effects are enhanced when combined with polyphenols, creating a synergistic antioxidant effect greater than the sum of its individual components.

Aging isn't just about aesthetics: it's a cellular process that affects all organs and systems. Regularly consuming high-quality extra virgin olive oil helps maintain cellular integrity, protects DNA from damage, and contributes to preventing degenerative diseases. The Lion of Truth that adorns every bottle of Verdedad is also a guardian of your cellular youth, because authentic oil offers authentic protection.

Natural and powerful anti-inflammatory effect

Chronic low-grade inflammation underlies many modern diseases, from arthritis to cardiovascular disease, type 2 diabetes, and certain types of cancer. Extra virgin olive oil contains an extraordinary compound called oleocanthal , which acts similarly to ibuprofen but naturally and without the side effects of pharmaceutical drugs.

Researchers have discovered that 50 milliliters of high-quality extra virgin olive oil (approximately three tablespoons) has an anti-inflammatory effect comparable to 10% of the recommended adult dose of ibuprofen. While not enough to treat acute pain, cumulative daily consumption provides a consistent anti-inflammatory effect that protects against chronic diseases.

Oleocanthal is especially abundant in first-pressed oils, those that produce that characteristic tingling sensation in the throat when consumed. That slight burning you feel with Verdedad is neither accidental nor a defect: it's the unmistakable sign that you're consuming an oil rich in this potent anti-inflammatory compound. It's literally your body recognizing natural medicine.

For people suffering from chronic inflammatory diseases such as rheumatoid arthritis, inflammatory bowel disease, or even asthma, incorporating high-quality extra virgin olive oil can be a valuable complement to medical treatment . Several studies have shown improvements in inflammatory markers and in the quality of life of patients who follow a Mediterranean diet rich in extra virgin olive oil. The truth is that nature offers us powerful remedies; we just have to know how to choose them.

Strengthening the immune system

A strong immune system is your first line of defense against infections, viruses, and diseases. Extra virgin olive oil helps strengthen immunity through several complementary mechanisms.

The polyphenols in olive oil have direct antimicrobial properties, helping to combat pathogenic bacteria such as Helicobacter pylori (associated with ulcers and gastric cancer) and Salmonella. At the same time, they respect the beneficial gut flora, essential for robust immunity. Extra virgin olive oil has been shown to promote the growth of beneficial bacteria in the gut, improving the gut microbiome that regulates up to 70% of our immune system.

The vitamin E present in olive oil is essential for the proper functioning of immune cells, especially T lymphocytes. A deficiency in this vitamin is associated with increased susceptibility to infections. Consuming extra virgin olive oil regularly ensures a steady supply of this crucial vitamin.

Omega-9 fatty acids (oleic acid) modulate the immune response, preventing both immunodeficiency and the excessive responses that cause allergies and autoimmune diseases. This immune balance is especially valuable in a world where we constantly face new health challenges. Verdedad doesn't just nourish: it strengthens your natural defenses with every use, because a well-nourished body is a body prepared to defend itself.

An ally in the prevention and control of diabetes

Type 2 diabetes is one of the epidemics of the 21st century, but the good news is that diet plays a crucial role in both its prevention and management. Extra virgin olive oil has proven to be particularly beneficial in this regard.

Scientific studies have found that regular consumption of extra virgin olive oil improves insulin sensitivity , helping cells respond better to this hormone and absorb glucose from the blood more efficiently. This results in more stable blood sugar levels and a lower risk of developing insulin resistance, a precursor to type 2 diabetes.

A Mediterranean diet rich in extra virgin olive oil also helps control blood sugar spikes after meals. The healthy fats in the oil slow the absorption of carbohydrates, preventing those sharp increases in blood sugar that damage blood vessels and overload the pancreas.

For people who already have diabetes, extra virgin olive oil is especially recommended because, in addition to helping control blood sugar, it protects against cardiovascular complications, which are the leading cause of death in diabetics. The polyphenols in the oil protect blood vessels from damage caused by high glucose levels, preventing complications such as diabetic retinopathy or neuropathy.

Choosing Verdedad means choosing an oil that cares for your metabolism. Every drop of our green olive oil from Jaén contains those bioactive compounds that science has identified as metabolic protectors. Because preventing or better managing diabetes doesn't require impossible sacrifices: just smart, authentic choices.

Brain protection and cognitive function

The brain is an organ that thrives on healthy fats, and extra virgin olive oil provides exactly the type of lipids it needs to function optimally. Research shows that regular consumption of extra virgin olive oil is associated with improved cognitive function, sharper memory, and a lower risk of dementia .

The mechanisms behind this brain protection are multiple. The antioxidants in the oil cross the blood-brain barrier and protect neurons from oxidative stress, a major factor in brain aging. Polyphenols, especially abundant in first-pressed oils, help prevent the accumulation of beta-amyloid plaques , characteristic of Alzheimer's disease.

Oleic acid is essential for maintaining the integrity of neuronal membranes and facilitating the efficient transmission of signals between neurons. A brain well-nourished with quality fats is a brain that thinks clearly, remembers better, and ages more slowly.

Longitudinal studies have found that older adults who regularly consume extra virgin olive oil experience less cognitive decline with age and better performance on tests of memory, attention, and processing speed. Some researchers suggest that a Mediterranean diet rich in extra virgin olive oil could delay the onset of Alzheimer's disease by up to five years.

At Verdedad, we believe that caring for your mind is just as important as caring for your body. Our cold-pressed green oil offers the highest concentration of neuroprotective compounds that keep your brain young and sharp. Because mental clarity also begins with what you choose to put on your plate.

Digestive benefits and gut health

The digestive system benefits enormously from extra virgin olive oil. Its effects extend from the mouth to the intestines, improving virtually every stage of the digestive process.

To begin with, olive oil stimulates bile secretion, which is essential for the digestion and absorption of fats and fat-soluble vitamins. Adequate bile production also helps prevent the formation of gallstones. The gallbladder functions best when it receives regular stimulation from healthy fats like those found in extra virgin olive oil.

In the stomach, olive oil has a protective effect on the gastric mucosa, reducing acidity and helping to prevent ulcers. Furthermore, as mentioned earlier, its antimicrobial properties help fight Helicobacter pylori, the bacteria responsible for most gastric ulcers.

Extra virgin olive oil also acts as a gentle, natural laxative , facilitating intestinal transit without irritation. A tablespoon of quality oil on an empty stomach is a traditional remedy for constipation that modern science has validated. It helps lubricate the intestines and stimulates peristalsis naturally and gently.

In the gut, extra virgin olive oil modulates inflammation and promotes a healthy gut flora, as we've already mentioned. A healthy gut not only improves digestion but is also key to immunity, mood (the famous gut-brain axis), and overall health. Verdedad takes care of your digestion from the very first drop, because a pure, green oil is ancient medicine for your digestive system.

Support in healthy weight management

It may seem contradictory that a high-calorie food can help control weight, but extra virgin olive oil has properties that make it an unexpected ally in weight loss or maintenance diets .

First, the healthy fats in olive oil increase feelings of fullness, helping you feel satisfied with less food. Studies show that diets including extra virgin olive oil are easier to maintain long-term than low-fat diets, precisely because they are more satisfying and flavorful.

Second, extra virgin olive oil improves sensitivity to leptin , the hormone that regulates appetite and metabolism. Better leptin sensitivity means your body is better at recognizing satiety signals and more efficiently regulating energy use.

Third, unlike other fats, extra virgin olive oil appears to promote fat oxidation, meaning it helps the body burn fat for fuel instead of storing it. The oil's polyphenols activate genes related to fat metabolism and thermogenesis.

Several studies have shown that Mediterranean diets rich in extra virgin olive oil are as effective as, or even more effective than, low-fat diets for weight loss, with the added benefit of being more nutritious, satisfying, and beneficial for cardiovascular and metabolic health. Verdedad oil doesn't make you fat: it nourishes intelligently, because quality always beats quantity .

Promising anticancer properties

Although we shouldn't talk about extra virgin olive oil as a miracle cure, scientific research has identified multiple mechanisms by which its components could help prevent certain types of cancer .

The polyphenols in extra virgin olive oil, especially hydroxytyrosol and oleuropein, have demonstrated in laboratory studies the ability to inhibit the growth of cancer cells, induce their programmed cell death (apoptosis), and reduce the inflammation that promotes tumor development. Oleocanthal, the compound that produces the characteristic peppery taste, has also shown antitumor properties in preliminary research.

Epidemiological studies show that populations with high consumption of extra virgin olive oil, such as those in Mediterranean regions, have a lower incidence of certain cancers , especially breast, colon, and prostate cancer. Although these studies do not prove direct causality (many other factors are involved), the association is consistent and significant.

Extra virgin olive oil also protects DNA from oxidative damage that can initiate carcinogenic processes. Its antioxidants neutralize free radicals before they can cause cellular mutations. Furthermore, it modulates chronic inflammatory processes known to promote tumor development.

It's important to emphasize that extra virgin olive oil is not a cancer treatment, but incorporating it as part of a healthy diet is a sensible prevention strategy. At Verdedad, we offer this top-quality oil, rich in compounds that science has identified as protective. Prevention is always better than cure , and prevention begins with everyday choices.

Skin care from the inside out

Outer beauty reflects inner health, and extra virgin olive oil works on both fronts. Consumed regularly, it provides essential nutrients for radiant, supple, and hydrated skin .

The vitamin E in the oil is essential for healthy skin. It protects the skin from sun damage, helps maintain the skin barrier's hydration, and promotes healing. The polyphenols combat premature aging caused by UV exposure and pollution.

Oleic acid helps maintain the integrity of the skin's cell membranes, keeping it supple and resilient. Skin that is well-nourished from within with quality fats is skin that better withstands environmental aggressors and maintains its youthful appearance for longer.

In addition to consumption, extra virgin olive oil has been used topically for millennia. Its emollient, anti-inflammatory, and antioxidant properties make it an excellent natural moisturizer, although for cosmetic use, oils specifically processed for this purpose are preferred.

The hydration provided by regularly consumed extra virgin olive oil works from the inside out, complementing any external skincare routine. Your skin will thank you for every drop of Verdedad you add to your diet, because true beauty isn't about makeup: it's about nourishment.

Bone health and osteoporosis prevention

A lesser-known but equally important benefit is the effect of extra virgin olive oil on bone health . Recent research suggests that it may help maintain bone density and prevent osteoporosis.

The polyphenols in extra virgin olive oil, especially oleuropein, appear to promote the formation of new bone and reduce bone resorption (the breakdown of existing bone). Studies have found that people who regularly consume extra virgin olive oil have higher bone mineral density and a lower risk of fractures.

The oil also improves the absorption of calcium and other essential minerals for bones. The vitamin K present in the oil, although in small amounts, also contributes to bone health by participating in the activation of proteins that regulate calcium metabolism.

This benefit is especially relevant for postmenopausal women, who face a higher risk of osteoporosis due to hormonal changes. Incorporating high-quality extra virgin olive oil like Verdedad can be a valuable preventative strategy, along with exercise and adequate calcium and vitamin D intake.

How to incorporate extra virgin olive oil into your diet

To reap all these benefits, it's ideal to consume between 2 and 4 tablespoons of high-quality extra virgin olive oil daily . This may seem like a lot, but it's easily achieved when the oil becomes your primary cooking and dressing fat.

The most effective way to consume extra virgin olive oil is raw , where it retains all its properties intact: on salads, cooked vegetables, fish, meat, toast, or simply by dipping bread. The Andalusian ritual of breakfast with bread, tomato, and oil is not just tradition: it's delicious preventative medicine.

You can also take a spoonful on an empty stomach, a traditional practice with numerous benefits: it stimulates digestion, aids intestinal transit, protects the stomach, and provides a concentrated dose of antioxidants to start the day. With Verdedad, this ritual is also a sensory delight: that intense green, the herbaceous aromas, the gentle tingle in the throat.

Extra virgin olive oil is perfectly suitable for cooking. Contrary to popular belief, it is stable at high temperatures thanks to its monounsaturated fat composition and antioxidant content. Its smoke point is around 190-210°C, sufficient for most home cooking techniques. First-pressed oils, such as Verdedad, are especially stable due to their high polyphenol content.

Use it for stir-fries, sautes, roasts, and even baking, where it adds moisture and a touch of character without being heavy. Substitute extra virgin olive oil for butter and refined oils, and you'll be making a giant leap forward in the nutritional quality of your diet.

Verdedad: green oil for a healthier life

All the benefits we've explored are maximized when you choose a truly high-quality extra virgin olive oil. Not all oils are created equal: cold extraction, origin, processing, and packaging make vast differences in the content of bioactive compounds.

Verdedad is born in the olive groves of Jaén during the October and November harvest, when green olives contain the highest concentration of polyphenols, antioxidants, and all those compounds that science identifies as protective of health. That intense green color that characterizes our oil is not cosmetic: it is the visual reflection of its nutritional richness.

Our cold-extraction process preserves all the fruit's properties intact. The vinyl-coated glass packaging protects the oil from light, that silent enemy that degrades antioxidants. Every detail is designed so that when it reaches your table, Verdedad retains all its beneficial potency, as if it had just come from the olive mill .

The Lion of Truth that adorns each bottle is our commitment: what we promise on the label is exactly what you'll find inside. Extra virgin olive oil from Jaén, unblended, uncompromised. Because your health deserves truth, not marketing.

When you incorporate Verdedad into your daily diet, you're not simply adding an ingredient: you're making a conscious choice for your cardiovascular, cognitive, metabolic, and immune well-being. You're choosing active prevention backed by centuries of Mediterranean wisdom and decades of scientific research.

The benefits of extra virgin olive oil are not empty promises or passing trends: they are documented realities, measurable effects, tangible protection. And these benefits multiply when the oil is authentic, when it comes from green olives harvested at their peak ripeness, when every step of the process respects the integrity of the product.

Verdedad is truly green olive oil: green because of the olives that give it its intense color and superior nutritional profile; true because there are no shortcuts or tricks, just oil as it should be. Your body recognizes the difference between an industrial product and a quality artisanal oil. Give it the best: give it authenticity. Give it Verdedad.