Extra virgin olive oil is a fundamental food in the Mediterranean diet, appreciated not only for its flavor but also for the numerous health benefits it provides. However, to make the most of its properties without exceeding calorie intake, it is important to know the right amount to consume daily.
So, how much olive oil should you use each day to get the maximum benefits?
The ideal daily amount of extra virgin olive oil
Nutritional guidelines suggest consuming on average between 20 and 50 grams of high-quality extra virgin olive oil per day, which is roughly two to five tablespoons.
This amount provides a balanced intake of healthy fats, essential for the proper functioning of the body, without adding excessive calories.
The benefits of extra virgin olive oil
Regular and moderate consumption of EVOO helps improve various aspects of health:
- Cardiovascular health: thanks to its high content of monounsaturated fats and polyphenols, it promotes heart wellness and helps maintain healthy cholesterol levels.
- Bone strengthening: it aids in the absorption of essential minerals such as calcium and magnesium, contributing to the prevention of osteoporosis.
- Cognitive support: its antioxidant properties help protect the brain from aging and support memory and cognitive functions.
- Improved digestion: it stimulates the production of digestive enzymes and supports proper intestinal function.
How to consume extra virgin olive oil
To get the most benefits from EVOO, it is best consumed raw, for example as a dressing for salads, vegetables, and hot dishes. However, due to its stability at high temperatures, it is also suitable for cooking. A common habit is to take a tablespoon in the morning on an empty stomach to enhance its positive effects on the body.
Conclusion
Integrating 2–5 tablespoons of extra virgin olive oil into your daily diet can offer numerous health advantages. The key is to choose a high-quality product and include it in a balanced diet, taking full advantage of its beneficial properties.
