Olive Oil: Benefits, Types and Where to Buy 2024

Olive oil is the natural oil extracted from olives, the fruit of the olive tree. Extra virgin olive oil is the least processed form of olive oil. It is more expensive than other types of olive oil but contains the highest level of polyphenols. However, you must know other types of olive oil for determining which one is suitable for you.

A. Types of Olive Oil

Types of Olive Oil
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1. Extra Virgin Olive Oil

Extra virgin olive oil by its low yield is more expensive than other types of olive oil, but it contains the highest level of polyphenols (Source). Due to the removal of free fatty acids, extra virgin olive oil has a delicate flavor, aroma, and light color.

Extra Virgin Olive Oil is considered the best simply because it retains most of the natural flavor and aroma. You can consume it directly. Only between one teaspoon and one tablespoon (three teaspoons) of olive oil, you can get you the benefits without upsetting your stomach.

2. Virgin Olive Oil

Extra virgin olive oil vs Virgin olive oil
Both virgin and extra virgin olive oils are extracted by using only mechanical methods, means heat or solvents are not allowed. After the oil is extracted, it is graded.

If the olive oil is found to be fruity, has no defects and has a free acidity that is less than or equal to 0.8 , it is graded as extra-virgin.

If the olive oil has minimal defects and is found to have a free acidy between 0.8 and 2.0, it is graded as virgin. (Source)

Virgin olive oil has milder taste if compared with extra virgin olive oil.

3. Refined Olive Oil

A refining process is meant to purify the extracted oil from any residual solvent and other impurities. (Source)

It results in oil that has no flavor or odor and is completely colorless. It also has practically none of the beneficial nutrients of Extra Virgin Olive Oil, such as a high level of antioxidants. (Source)

However, this type of olive oil is mostly used for cooking. It’s suitable for all cooking methods, but especially for high-temperature cooking. It contains the same amount of fat as other types.

4. Pure Olive Oil

Even though the name clearly suggests that it is pure, this type of oil is not at all pure.

Pure olive oil is a blend of refined olive oil and virgin olive oil. In the market, there are varieties of intense flavor and mild taste depending on whether more or less virgin oil olive is added, respectively. (Source)

5. Olive Pomace Oil

This pomace type is the lowest quality olive oil that available in the market. This oil is only suitable for heat and cooking or massages, and other therapies.

Olive pomace oil is obtained from the pulp and seeds of olives after extraction of virgin olive oil using chemical solvents. It must pass a refining process and virgin olive oil is added after to make it suitable for consumption. (Source)

B. Olive oil benefits

1. Olive Oil for Cardiovascular Health

Cardiovascular Health and Blood Pressure Relation
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In the United States, heart disease is the top cause of mortality for men, women, and people of most racial and ethnic groups.

A study suggests olive oil consumption, specifically the extra-virgin variety, is associated with reduced risks of cardiovascular disease and mortality in individuals at high cardiovascular risk.

Olive Oil and Blood Pressure
In addition, among the risk factors for cardiovascular disease, high blood pressure is associated with the strongest evidence for causation and it has a high prevalence of exposure. (Source)

Regular consumption of extra virgin olive oil decreases both systolic (maximum) and diastolic (minimum) blood pressure. There is recent evidence that when olive oil is consumed the daily dose of drugs needed to control blood pressure in hypertensive patients can be decreased, possibly because of a reduction in nitric acid caused by polyphenols.(Source)

2. Olive Oil for Immune System

Immune System Booster
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Scientific studies present the ability of polyphenols to modulate the human immune system by affecting the proliferation of white blood cells, and also the production of cytokines or other factors that participate in the immunological defense. (Source)

Moreover, the increasing body of studies carried out provides compelling evidence that olive polyphenols are potential candidates to combat chronic inflammatory states. (Source)

3. Olive Oil for Diabetes

Check Diabetes
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Type 2 Diabetes is the most common form of diabetes. It happens when your body doesn’t use insulin properly. Glycated haemoglobin (HbA1c) was initially identified as an “unusual” haemoglobin in patients with diabetes.

A study found that the intake of Olive Oil could be beneficial for the prevention and management of Diabetes Type 2. Moreover, compared with low-fat diets, olive oil interventions resulted in a significantly more pronounced reduction in HbA1c.

4. Olive Oil for Men’s Health

According to Greek experts, olive oil may be more effective than Viagra in terms of improving sexual performance. The University of Athens study looked at over 600 men and discovered that eating a diet high in olive oil reduced the incidence of erectile dysfunction by up to 40%.

Moreover, in recent years, the metabolic syndrome has been more prevalent in men than in women. (Source)

Olive oil may also help reducing the risk of metabolic disorders such as diabetes, high blood pressure, and obesity.

5. Olive Oil for Women’s Health

Not only for men’s health, olive oil may be beneficial for women’s health.

There is strong evidence of the antimicrobic effect of the biphenols from olive oil that successfully destroy colonies of microorganisms which may cause respiratory tract, intestinal, and genital tract infections. (Source)

Olive Oil and Breast Cancer Risk
Breast cancer is the leading cause of female cancer burden, and its incidence has increased by more than 20% worldwide since 2008.

study suggest a beneficial effect of a Mediterranean diet supplemented with extra-virgin olive oil in the primary prevention of breast cancer. However, this finding still needs to be confirmed in longer-term and larger studies.

6. Olive Oil for Hair

Oleic acid, palmitic acid, and squalene are the three main chemical components of olive oil. All of these ingredients are emollients, which means they have softening qualities. Many shampoos and conditioners products contain lab-made versions of emollients.

Olive oil is very useful for thick, dry hair. It can maintain hair moisturized, healthy and strong. Extra moisture can also help hair that has been heavily processed or has split ends.

Olive oil, on the other hand, can easily weigh down thin hair, therefore those with thin hair should avoid overdoing it.

7. Olive Oil for Constipation

Olive oil may be a safe and healthful method to relieve constipation and get stools moving again.

Olive oil’s fats can help smooth the insides of the gut, making feces easier to pass. It can also aid in the absorption of more water by the stool, making it softer.

A study demonstrated that the daily use of olive oil was as effective as mineral oil in the treatment of constipation in patients undergoing hemodialysis.

For many healthy adults, one tablespoon of olive oil consumed on an empty stomach in the morning can help reduce constipation. However, people should not consume more than one tablespoonful because it can cause diarrhea and cramps.

8. Olive Oil for Skin

According to some studies, olive and its products can be used by different methods to heal wounds and improve damage to the skin and mucous tissues or accelerate the wound healing process. It is because olive contains antioxidants, anti-inflammatory, antibacterial, and antiviral properties.

However, even though many studies support olive oil can be beneficial for skin. Another study showed that topical treatment with olive oil significantly damages the skin barrier, and therefore has the potential to promote the development of, and exacerbate existing, atopic dermatitis.

Therefore, it is best to consult your doctor or dermatologist before using any natural or alternative treatment for your skin, especially if you have skin problem.

C. Olive Oil | Where to Buy

1. Best Extra Virgin Olive Oil, Glass Bottle: Colavita Extra Virgin Olive Oil
2. Best Extra Virgin Olive Oil, Tin: Partanna Extra Virgin Olive Oil

3. Best Organic Extra Virgin Olive Oil: Pompeian USDA Organic Smooth Extra Virgin Olive Oil
4. Best Organic Extra Virgin Olive Oil Cooking Spray: Pompeian Organic Extra Virgin Olive Oil Cooking Spray

5. Best Pure Olive Oil for Hair: OKAY 100% Pure Olive Oil For All Hair Textures
6. Best Pure Olive Oil for Sautéing and Grilling: Filippo Berio Olive Oil

7. Olive Oil Supplement 1250mg: Healthy Origins Extra Virgin Olive Oil Softgels
8. Olive Oil Supplement 1000mg: Seagate Products Extra Virgin Olive Oil Softgels

1. Colavita Extra Virgin Olive Oil, First Cold Pressed, 25.5 Fl Oz

Colavita Extra Virgin Olive Oil, First Cold Pressed, 25.5 Fl Oz

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Imported from Italy. Cold production obtained exclusively from olives harvested from the finest groves in Europe. Contains oil from one or more of the following countries: Italy, Greece, Spain, Portugal.

– First cold press:
Colavita Extra Virgin Olive Oil is the quintessential every day oil with delicate flavor that has the perfect balance of fruity and spicy notes. Perfect for roasting baking dressing and marinades.

– Tested Quality:
This product bares The North American Olive Oil Association (NAOOA) Quality Seal and has been tested for both quality and authenticity according to the International Olive Council (IOC) standards. Cholesterol and Carbohydrate Free Product. Certified OU Kosher.

– Two time winner “Best Everyday Cooking Oil” in Men’s Health magazine’s Annual Nutrition Awards.

4.8 out of 5 – more than 550 global ratings

Colavita Extra Virgin Olive Oil Reviews
Colavita has always been my “go-to” brand for olive oil and this is the real thing and at a fantastic price. This is my second time ordering and I now I don’t look else-where to buy it. Arrives so well packed and fresh. Delightful. Fantastic flavour and aroma. And, as I say, it arrives so well packaged. Can’t beat it.

2. Partanna Extra Virgin Olive Oil, 101-Ounce Tin

Partanna Extra Virgin Olive Oil, 101-Ounce Tin
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Partanna Extra Virgin Olive Oil has been produced by the Asaro Brothers Company in Partanna, Sicily since 1916. Four generations of farmers have prided themselves on bringing the taste of Sicily to the world

– Cold-pressed oil
– When the tins are first opened, the oil is cloudy with a green hue, herbaceous aroma and ‘pizzicante’ flavor
– Will mellow slightly and become clearer as the sediment drops to the bottom of the tin

4.7 out of 5 – more than 4,400 global ratings

Partanna Extra Virgin Olive Oil Reviews
We use olive oil very frequently, and have bought many different brands over the years. We have been extremely happy with the flavor and freshness of this olive oil . It tastes great and has made our foods taste better. I was hesitant to get the large bottle at first but amazingly we are almost through it!

3. Pompeian USDA Organic Smooth Extra Virgin Olive Oil, First Cold Pressed

Pompeian USDA Organic Smooth Extra Virgin Olive Oil, First Cold Pressed
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Best organic virgin olive oil

Expertly crafted by The Olive Oil People, this USDA Certified Organic extra virgin olive oil is made from first cold pressed olives, grown and nurtured by our family of farmers.

Pompeian Extra Virgin Olive Oils are ideal for any meal that starts with a sauté and ends with a drizzle. With its smooth, delicate taste, Pompeian Organic Smooth EVOO is perfect for sautéing and stir-frying!

Certified for Authenticity by the North American Olive Oil Association (NAOOA).

Pompeian Organic Smooth Extra Virgin Olive Oil is USDA Certified Organic, Naturally Gluten Free and Non-Allergenic, Kosher, and Non-GMO Verified by the Non-GMO Project.

4.7 out of 5 – more than 1,150 global ratings

Pompeian Organic Extra Virgin Olive Oil Reviews
This is a great olive oil for cooking and baking, not strong at all. The only problem I had was that the lid wasn’t cut through to screw it off. Once I figured what was wrong I cut it and unscrewed it. Took a while.

4. Pompeian USDA Organic Extra Virgin Olive Oil Non-Stick Cooking Spray

Pompeian USDA Organic Extra Virgin Olive Oil Non-Stick Cooking Spray

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Best virgin olive oil cooking spray

Expertly crafted by The Olive Oil People, this USDA Certified Organic Robust Extra Virgin Olive Oil cooking spray is authentically crafted by Pompeian’s family of olive farmers and olive oil craftsmen.

– Eco-friendly, non-stick cooking spray
– No propellants or artificial additives
– Harvested from olives grown under conditions that help protect the fruit’s natural antioxidants and the environment

– Robust flavor and high in a “good” amount of monosaturated fat
– Quality since 1906 from the olive oil people
– Allergen information: gluten_free

4.8 out of 5 – more than 16,250 global ratings

Pompeian Organic Extra Virgin Olive Oil Cooking Spray Reviews
I like Using olive oil spray a great deal when cooking it’s so easy & this brand and the Quality of the olive oil is good. Not to mention the price for a three pack for me it’s a win win

5. OKAY 100% Pure Olive Oil For All Hair Textures

OKAY 100% Pure Olive Oil For All Hair Textures

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Best olive oil for hair

This Oil is Made in the USA and Safe for the entire family. Formulated with 100% Pure Olive Oil which is packed with anti-aging antioxidants and hydrating squalene, making it superb for hair, skin, and nails

– Multipurpose Oil for all hair textures and skin types:
Great for moisturizing, soothing, healing and massaging. Nourish, replenish, moisturize, and heal your hair and skin with this emollient rich beauty product.

4.6 out of 5 – more than 1,240 global ratings

OKAY 100% Pure Olive Oil For All Hair Textures Reviews
My first time using olive oil for hair loss. I’m mixing it with Black seed oil and I noticed my hair growing. I’ve tried castor oil mixed with essential oils and it didn’t work for me. Hope my review it’s helpful.

6. Filippo Berio Pure Olive Oil For Sauteing & Grilling

Filippo Berio Pure Olive Oil For Sauteing & Grilling

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Best olive oil for grilling

– Olive Oil:
Exquisitely balanced and featuring a mild flavor with gentle hints of olive, this versatile, bright golden yellow olive oil can be used to enhance the true flavor of any dish

– Naturally Healthy:
Packed with powerful nutrients, heart-healthy unsaturated fats and antioxidants, this olive oil is also free from cholesterol, trans fat, gluten, sugar and sodium

– Endless Uses:
The perfect olive oil for everything from appetizers and side dishes to the main course, ideal for basting, roasting and sautéing meats, pizza dough and focaccia, or drizzling on fish and vegetables

– Try Them All:
We offer a wide range of olive oils for any taste and usage occasion, from bold Robusto to mild Delicato to balanced Extra Virgin, plus our Olive Oil and Extra Light varieties are neutral flavored and best for high heat cooking needs. 

4.8 out of 5 – more than 800 global ratings

Filippo Berio Pure Olive Oil Reviews
This Filippo Berio olive oil, which comes in a convenient plastic bottle, is perfect for sautéing, grilling, cooking, etc. Every kitchen cupboard should have it available for whatever recipes are on the menu. It’s especially useful for sautéing veggies, such as sliced mini bell peppers, to bring out the peppers’ sweetness and change its texture from crunchy to gentle, to be incorporated into scrambled eggs.

7. Healthy Origins Extra Virgin Olive Oil Softgels 1250mg, 120 Count

Healthy Origins Extra Virgin Olive Oil Softgels 1250mg, 120 Count

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Best extra virgin olive oil supplement

– Made with organic extra virgin olive oil
– Supports cardiovascular health
– Non-gmo
– During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers’ recommendations, when provided.

4.6 out of 5 – more than 700 global ratings

Healthy Origins Extra Virgin Olive Oil Softgel Reviews
Great product. Much easier than sipping olive oil, although I’ve done that too. Healthy Origins is a very good company and always responsive.

8. Seagate Products Extra Virgin Olive Oil 1000 mg 100 Softgels

Seagate Products Extra Virgin Olive Oil 1000 mg 100 Softgels

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– Seagate Extra Virgin Olive Oil containing high levels of monounsaturated fat. All-Natural Ingredients; Free of Fillers; Chemical-Free; Solvent-Free

– Suggested Use: Take 1 to 2 capsules/day; 1 soft-gel capsule contains 1000 mg of olive oil, of which 800 mg is the monounsaturated fat Oleic Acid

– Increase the consumption of monounsaturated fatty acids and conveniently enjoy the benefits of Olive Oil without having to taste the oil or add it to a meal

4.5 out of 5 – more than 280 global ratings

Seagate Extra Virgin Olive Oil Softgels Reviews
Started taking olive oil for my blood pressure which would average 140 – 150, would go up to 170 at times. I was on meds and it still stayed close to 140. Since I started taking olive oil it runs from 117 – 120. I stopped taking my meds. and told my doctor.


1. How much olive oil should a person take a day?

You should consume olive oil between one teaspoon and one tablespoon (three teaspoons) of olive oil, you can get you the benefits without upsetting your stomach.

2. Can I drink olive oil directly?

Yes. Drinking olive oil directly is one of many ways to consume the antioxidants and healthy fats present in the oil. However, some people don’t like their strong taste or smell, then you can always incorporate it into your diet in other ways, such as using it as an ingredient while cooking.

3. When is the best time to consume olive oil?

Some people claim that taking extra virgin olive oil on an empty stomach in the morning allow for maximum absorption. Others claim that better taking them in nighttime because the EVOO’s natural anti-inflammatory effects are more effective while the body is at rest. So, it is up to you, choose the one that work best with you.



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