{"id":3497,"date":"2026-03-25T14:21:34","date_gmt":"2026-03-25T14:21:34","guid":{"rendered":"https:\/\/www.molisir.it\/extra-virgin-olive-oil-benefits-properties-and-nutritional-values\/"},"modified":"2026-03-25T15:48:01","modified_gmt":"2026-03-25T15:48:01","slug":"extra-virgin-olive-oil-benefits-properties-and-nutritional-values","status":"publish","type":"post","link":"https:\/\/www.molisir.it\/en\/extra-virgin-olive-oil-benefits-properties-and-nutritional-values\/","title":{"rendered":"Extra Virgin Olive Oil: Benefits, Properties and Nutritional Values"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3497\" class=\"elementor elementor-3497 elementor-3482\">\n\t\t\t\t<div class=\"elementor-element elementor-element-02d32c0 e-flex e-con-boxed e-con e-parent\" data-id=\"02d32c0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-018b570 elementor-widget elementor-widget-heading\" data-id=\"018b570\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><b>Extra Virgin Olive Oil: Benefits, Properties and Nutritional Composition<\/b>\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-733e739 e-flex e-con-boxed e-con e-parent\" data-id=\"733e739\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2724293 elementor-widget elementor-widget-text-editor\" data-id=\"2724293\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b><i>Author: Jennifer Elizabeth Escobar Sierra<\/i><\/b><\/p><p><b><i>Nutritionist specialising in sports nutrition, endocrinology and clinical nutrition across all stages of life.<\/i><\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-392f097 e-flex e-con-boxed e-con e-parent\" data-id=\"392f097\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-60fe145 elementor-widget elementor-widget-image\" data-id=\"60fe145\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-1024x576.jpg\" class=\"attachment-large size-large wp-image-3498\" alt=\"wood board with bread, oil, olives, and tomatoes\" srcset=\"https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-1024x576.jpg 1024w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-300x169.jpg 300w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-768x432.jpg 768w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-1536x864.jpg 1536w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-2048x1153.jpg 2048w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/pexels-rahimegul-25745492-600x338.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9881c5 e-flex e-con-boxed e-con e-parent\" data-id=\"f9881c5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3c7f308 elementor-widget elementor-widget-text-editor\" data-id=\"3c7f308\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b><a href=\"https:\/\/www.molisir.it\/en\/category-product\/olive-oil\/\">Extra virgin olive oil <\/a><\/b>is one of the most extensively researched foods in nutrition science and a cornerstone of the <b>Mediterranean diet<\/b>. Its health benefits are widely recognised, particularly for <b>cardiovascular and metabolic health<\/b>, as well as improved post-exercise recovery.<\/p><p>From a clinical nutrition, endocrinology and sports nutrition perspective, extra virgin olive oil stands out for its unique composition. It is rich in <b>monounsaturated fats <\/b>and contains powerful antioxidants, particularly olive oil <b>polyphenols<\/b>, known for their anti-inflammatory and cardiometabolic properties. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d41ddf e-flex e-con-boxed e-con e-parent\" data-id=\"5d41ddf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cd72849 elementor-widget elementor-widget-heading\" data-id=\"cd72849\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><b>What is Extra Virgin Olive Oil?\n<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e4f9d5d e-flex e-con-boxed e-con e-parent\" data-id=\"e4f9d5d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c313e33 elementor-widget elementor-widget-text-editor\" data-id=\"c313e33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Extra virgin olive oil is obtained directly from olives through purely mechanical processes, without the use of chemicals or refining. <br>To be classified as extra virgin, it must meet strict European standards, including:<\/p><ul><li>Acidity equal to or below 0.8%,<\/li><li>No sensory defects,<\/li><li>Chemical parameters within regulated limits.<\/li><\/ul><p>This production method preserves the<b> bioactive compounds<\/b> naturally present in olives. <a href=\"https:\/\/www.molisir.it\/en\/how-molisir-organic-olive-oil-is-made-tradition-and-quality\/\">Organic production practices <\/a>can further influence the quality of extra virgin olive oil.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89530e4 e-flex e-con-boxed e-con e-parent\" data-id=\"89530e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ae86bce elementor-widget elementor-widget-heading\" data-id=\"ae86bce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><b>Nutritional Composition of Extra Virgin Olive Oil<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb7c2e8 elementor-widget elementor-widget-text-editor\" data-id=\"cb7c2e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Olive oil is composed almost entirely of <b>fats<\/b>. However, its nutritional values and lipid profile differ significantly from that of other dietary fats.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7b11a80 e-flex e-con-boxed e-con e-parent\" data-id=\"7b11a80\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-af3f6f9 elementor-widget elementor-widget-heading\" data-id=\"af3f6f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Monounsaturated Fatty Acids<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-91ba6c7 e-flex e-con-boxed e-con e-parent\" data-id=\"91ba6c7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-235bfad elementor-widget elementor-widget-text-editor\" data-id=\"235bfad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The primary component of olive oil is <b>oleic acid<\/b>, a monounsaturated omega-9 fatty acid. This type of fat is widely recognised for its role in a balanced diet, and its high concentration in extra virgin olive oil has been associated with key olive oil health benefits, including:<\/p><ul><li><span style=\"font-weight: 400;\"> Improved lipid profile, promoting higher HDL (\u201cgood\u201d) cholesterol and lower LDL (\u201cbad\u201d) cholesterol,<\/span><\/li><li><span style=\"font-weight: 400;\"> Reduced oxidised LDL cholesterol, a key factor in the development of atherosclerosis,<\/span><\/li><li><span style=\"font-weight: 400;\"> Greater resistance to oxidation, helping both to preserve the oil and protect cellular membranes.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-650be5e e-flex e-con-boxed e-con e-parent\" data-id=\"650be5e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e2762a4 elementor-widget elementor-widget-heading\" data-id=\"e2762a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Polyphenols and Antioxidants in Extra Virgin Olive Oil<b>\n<\/b><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2c069f5 e-flex e-con-boxed e-con e-parent\" data-id=\"2c069f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e4eae4 elementor-widget elementor-widget-text-editor\" data-id=\"0e4eae4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Extra virgin olive oil contains bioactive compounds known as <b>polyphenols<\/b>. These contribute to gut health through a prebiotic effect and help regulate oxidative and inflammatory processes, reinforcing the antioxidant properties of olive oil.<\/p><p><span style=\"font-weight: 400;\">Among the most studied phenolic compounds are:<\/span><\/p><ul><li><span style=\"font-weight: 400;\"> Hydroxytyrosol.<\/span><\/li><li><span style=\"font-weight: 400;\"> Tyrosol.<\/span><\/li><li><span style=\"font-weight: 400;\"> Oleuropein.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6d6b864 e-flex e-con-boxed e-con e-parent\" data-id=\"6d6b864\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0acb45 elementor-widget elementor-widget-heading\" data-id=\"e0acb45\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Vitamin E and Antioxidant Function\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dd6ecb5 e-flex e-con-boxed e-con e-parent\" data-id=\"dd6ecb5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-63913df elementor-widget elementor-widget-text-editor\" data-id=\"63913df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Olive oil is a source of<b> vitamin E<\/b>, a fat-soluble antioxidant that helps protect cells from oxidative damage and supports the overall nutritional profile of extra virgin olive oil.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2296fc2 e-flex e-con-boxed e-con e-parent\" data-id=\"2296fc2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-87ddfc4 elementor-widget elementor-widget-heading\" data-id=\"87ddfc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><b>What Are the Health Benefits of Extra Virgin Olive Oil?<\/b>\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fafe115 e-flex e-con-boxed e-con e-parent\" data-id=\"fafe115\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d1b0465 elementor-widget elementor-widget-heading\" data-id=\"d1b0465\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cardiovascular Benefits of Olive Oil\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6eec005 elementor-widget elementor-widget-text-editor\" data-id=\"6eec005\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>One of the most well-documented benefits of extra virgin olive oil is its positive impact on <b>heart health<\/b>. Research from the PREDIMED study demonstrated that a Mediterranean diet rich in extra virgin olive oil is associated with a significant reduction in cardiovascular events. Key mechanisms include:<\/p><ul><li><span style=\"font-weight: 400;\"> Reduced inflammation,<\/span><\/li><li><span style=\"font-weight: 400;\"> Improved lipid profile,<\/span><\/li><li><span style=\"font-weight: 400;\"> Protection of vascular endothelium.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f2584c e-flex e-con-boxed e-con e-parent\" data-id=\"6f2584c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f77cec0 elementor-widget elementor-widget-heading\" data-id=\"f77cec0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Reduction of Oxidative Stress<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d2aa3e1 e-flex e-con-boxed e-con e-parent\" data-id=\"d2aa3e1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e8f3e76 elementor-widget elementor-widget-text-editor\" data-id=\"e8f3e76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The antioxidants found in <b>olive oil <\/b>help combat oxidative stress, protecting cells from damage caused by free radicals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-176a77f e-flex e-con-boxed e-con e-parent\" data-id=\"176a77f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-51c8a78 elementor-widget elementor-widget-heading\" data-id=\"51c8a78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Metabolic and Endocrine Effects\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c3c01ec e-flex e-con-boxed e-con e-parent\" data-id=\"c3c01ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cc860ee elementor-widget elementor-widget-text-editor\" data-id=\"cc860ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Regular consumption of extra virgin olive oil has also been linked to several metabolic benefits, including:<\/span><\/p><ul><li><span style=\"font-weight: 400;\"> Improved insulin sensitivity,<\/span><\/li><li><span style=\"font-weight: 400;\"> Better regulation of lipid metabolism,<\/span><\/li><li><span style=\"font-weight: 400;\"> Reduced inflammatory markers.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c904dbc e-flex e-con-boxed e-con e-parent\" data-id=\"c904dbc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f6bd48 elementor-widget elementor-widget-heading\" data-id=\"6f6bd48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Extra Virgin Olive Oil in Sports Nutrition\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-24e3f61 e-flex e-con-boxed e-con e-parent\" data-id=\"24e3f61\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c6835c1 elementor-widget elementor-widget-text-editor\" data-id=\"c6835c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Monounsaturated fats<\/b> can play a valuable role in a balanced nutritional strategy for athletes. Olive oil provides:<\/p><ul><li><span style=\"font-weight: 400;\">Sustained energy release, <\/span><\/li><li><span style=\"font-weight: 400;\">Reduced post-exercise inflammation, <\/span><\/li><li><span style=\"font-weight: 400;\">Enhanced recovery support.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4ca7864 e-flex e-con-boxed e-con e-parent\" data-id=\"4ca7864\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0b6b302 elementor-widget elementor-widget-heading\" data-id=\"0b6b302\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><b>How to Use Extra Virgin Olive Oil Daily?<\/b><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9d8447e e-flex e-con-boxed e-con e-parent\" data-id=\"9d8447e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-529b619 elementor-widget elementor-widget-heading\" data-id=\"529b619\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Use Extra Virgin Olive Oil Raw: Benefits and Tips\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-117a079 e-flex e-con-boxed e-con e-parent\" data-id=\"117a079\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7bc218c elementor-widget elementor-widget-text-editor\" data-id=\"7bc218c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Using <b>extra virgin olive oil raw<\/b> helps preserve its polyphenols and antioxidant properties. Here are some refined <a href=\"https:\/\/www.molisir.it\/en\/4-ways-to-use-molisir-extra-virgin-olive-oil\/\">ways to use Molis\u00ecr\u2019s extra virgin olive oil<\/a> in your daily diet:<\/p><ul><li><span style=\"font-weight: 400;\"> Drizzle over raw or cooked vegetables,<\/span><\/li><li><span style=\"font-weight: 400;\"> Add to legumes, soups and pur\u00e9es,<\/span><\/li><li><span style=\"font-weight: 400;\"> Enhance fish or meat dishes,<\/span><\/li><li><span style=\"font-weight: 400;\"> Serve over wholegrain bread or toast,<\/span><\/li><li><span style=\"font-weight: 400;\"> Blend into hummus, guacamole or vegetable p\u00e2t\u00e9s.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">It is particularly beneficial in complete salads, as it improves the absorption of fat-soluble vitamins (A, D, E and K) and carotenoids.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-35bbfb5 e-flex e-con-boxed e-con e-parent\" data-id=\"35bbfb5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7ffb096 elementor-widget elementor-widget-heading\" data-id=\"7ffb096\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cooking with Extra Virgin Olive Oil: Stability and Uses<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8c38615 e-flex e-con-boxed e-con e-parent\" data-id=\"8c38615\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2eeaa97 elementor-widget elementor-widget-text-editor\" data-id=\"2eeaa97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Thanks to its high oleic acid content and antioxidant profile, extra virgin olive oil is relatively stable at cooking temperatures. This makes it suitable for cooking with extra virgin olive oil in a wide variety of applications: <\/span><\/p><ul><li><span style=\"font-weight: 400;\"> Light saut\u00e9ing, <\/span><\/li><li><span style=\"font-weight: 400;\"> Browning vegetables,<\/span><\/li><li><span style=\"font-weight: 400;\"> Cooking eggs,<\/span><\/li><li><span style=\"font-weight: 400;\"> Stews and braised dishes,<\/span><\/li><li><span style=\"font-weight: 400;\"> Oven-baked vegetables or fish.<\/span><\/li><\/ul><p><b>Extra virgin olive oil<\/b> remains one of the most studied foods in modern nutrition. Its unique combination of monounsaturated fats, antioxidants and bioactive compounds makes it a product of exceptional nutritional value and a key element of a healthy diet.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7918132 e-flex e-con-boxed e-con e-parent\" data-id=\"7918132\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2ff39f5 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"2ff39f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"874\" height=\"1024\" src=\"https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/Nutribeth_003-1152x1536-1-874x1024.jpg\" class=\"attachment-large size-large wp-image-3499\" alt=\"\" srcset=\"https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/Nutribeth_003-1152x1536-1-874x1024.jpg 874w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/Nutribeth_003-1152x1536-1-256x300.jpg 256w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/Nutribeth_003-1152x1536-1-768x899.jpg 768w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/Nutribeth_003-1152x1536-1-600x703.jpg 600w, https:\/\/www.molisir.it\/wp-content\/uploads\/2026\/03\/Nutribeth_003-1152x1536-1.jpg 1152w\" sizes=\"(max-width: 874px) 100vw, 874px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f954a0 elementor-widget elementor-widget-text-editor\" data-id=\"3f954a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Beth is a dietitian with a strong passion for nutrition and sport. Through tailored nutritional plans, she supports her clients in improving their health and overall wellbeing through a balanced, sustainable and wholesome diet.<\/span><\/p><p><span style=\"font-weight: 400;\">Discover more: <\/span><a href=\"https:\/\/nutribeth.com\/\"><span style=\"font-weight: 400;\">https:\/\/nutribeth.com\/<\/span><\/a><span style=\"font-weight: 400;\"> <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-420588e e-flex e-con-boxed e-con e-parent\" data-id=\"420588e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-714d51a elementor-widget elementor-widget-spacer\" data-id=\"714d51a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4263e1 elementor-widget elementor-widget-heading\" data-id=\"f4263e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Bibliography<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b99b04 elementor-widget elementor-widget-text-editor\" data-id=\"6b99b04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">European Commission. (2024). <\/span><i><span style=\"font-weight: 400;\">Olive oil<\/span><\/i><span style=\"font-weight: 400;\">. Directorate-General for Agriculture and Rural Development. <\/span><a href=\"https:\/\/agriculture.ec.europa.eu\/farming\/crop-productions-and-plant-based-products\/olive-oil_es\"><span style=\"font-weight: 400;\">https:\/\/agriculture.ec.europa.eu\/farming\/crop-productions-and-plant-based-products\/olive-oil_es<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gaforio, J. J., Visioli, F., Alarc\u00f3n-de-la-Lastra, C., et al. (2020). Virgin olive oil and health: Summary of the III International Conference on Virgin Olive Oil and Health consensus report. <\/span><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7466243\/\"><span style=\"font-weight: 400;\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7466243\/<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schwingshackl, L., &amp; Hoffmann, G. (2021). Olive oil consumption and health outcomes: An updated systematic review and meta-analysis. <\/span><i><span style=\"font-weight: 400;\">British Journal of Nutrition<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33919722\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/33919722\/<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Estruch, R., Ros, E., Salas-Salvad\u00f3, J., et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet. <\/span><i><span style=\"font-weight: 400;\">New England Journal of Medicine<\/span><\/i><span style=\"font-weight: 400;\">, 378(25), e34. <\/span><a href=\"https:\/\/www.nejm.org\/doi\/10.1056\/NEJMoa1800389\"><span style=\"font-weight: 400;\">https:\/\/www.nejm.org\/doi\/10.1056\/NEJMoa1800389<\/span><\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Discover the benefits of extra virgin olive oil, its nutritional values and properties. Learn how to use olive oil daily to support heart health and overall wellbeing.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[219],"tags":[],"class_list":["post-3497","post","type-post","status-publish","format-standard","hentry","category-blog"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"Discover the benefits of extra virgin olive oil, its nutritional values and properties. 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