Nutritional Benefits of Extra Virgin Olive Oil (EVOO)

At Ilias and Sons, we take pride in producing organic, high-phenolic extra virgin olive oil (EVOO) that delivers both exceptional flavour and nutrition. Whether you are following a Mediterranean diet, keto lifestyle, or simply looking for a heart-healthy cooking oil, EVOO is a nutritional powerhouse packed with beneficial fats and antioxidants.

Nutritional Breakdown of Extra Virgin Olive Oil (Per 1 Tbsp / 15ml Serving)

*Not a significant source of dietary fibre, sugars, Vitamin A, Vitamin C, Calcium, or Iron. Percent Daily Values (DV) are based on a 2,000-calorie diet.

Why Extra Virgin Olive Oil is a Superfood

1. Rich in Heart-Healthy Monounsaturated Fats

Unlike seed oils, which are highly processed and contain unhealthy omega-6 fatty acids, extra virgin olive oil is composed mainly of monounsaturated fats (MUFA), which help:

• Lower bad cholesterol (LDL) while increasing good cholesterol (HDL)
• Reduce inflammation and protect against heart disease
• Improve circulation and cardiovascular function

Shop our Organic Extra Virgin Olive Oils

2. High in Antioxidants & Polyphenols

Our high-phenolic 7Thirty Extra Virgin Olive Oil is packed with polyphenols, which are powerful antioxidants that help:

• Reduce oxidative stress and slow down aging
• Support brain health and protect against cognitive decline
• Combat inflammation linked to arthritis and autoimmune conditions

Learn More About High-Phenolic EVOO

3. Supports Weight Management & Metabolism

Despite its calorie content, EVOO supports healthy weight management because:

• It helps regulate appetite and satiety, preventing overeating
• It is a key component of the Mediterranean Diet, one of the world’s healthiest eating patterns
• Studies suggest it may boost fat metabolism when consumed regularly

Explore the Mediterranean Diet Benefits

4. Extra Virgin Olive Oil vs. Seed Oils

Unlike canola, soybean, and vegetable oils, which are heavily refined and contain harmful trans fats, EVOO is cold-pressed, minimally processed, and naturally rich in nutrients. Seed oils have been linked to inflammation, obesity, and chronic disease, while extra virgin olive oil is one of the healthiest fats available.

Read More: Why Seed Oils Are Unhealthy

5. How to Use Extra Virgin Olive Oil

EVOO is versatile and can be used in a variety of ways:

• Drizzle over salads, vegetables, and grilled meats
• Use as a healthy butter substitute in baking
• Blend into smoothies for an antioxidant boost
• Pair with balsamic vinegar for a gourmet dipping experience

Shop Our Flavoured Olive Oils

Final Thoughts

Extra Virgin Olive Oil is more than just a cooking oil—it’s a superfood packed with heart-healthy fats, antioxidants, and powerful nutrients. Whether you're using it for **cooking, baking, or health benefits**, choosing high-quality EVOO, like Ilias and Sons, ensures you get the best possible nutrition and flavour.