Extra virgin olive oil, EVOO, or what registered dietitians might refer to as “liquid gold”, is a staple of many healthful eating patterns like the Mediterranean diet, the DASH diet and the MIND diet. But is it really as healthy as people claim? The short answer is YES! But is taking olive oil shots necessary to achieve health benefits? From the perspective of a registered dietitian – whatever gets you to consume extra virgin olive oil daily is best. It doesn’t have to be a shot! Let’s dive into this.
Olive Oil Shots: Benefits, Oils to Try & More
Not all oils are created equal
The oil with the most antioxidant power is fresh extra virgin olive oil. For the highest grade and best quality olive oil, look for the key title “extra virgin olive oil” on the bottle. Extra virgin olive oil meets specific standards, is made from only the fruit of the olive tree and is extracted mechanically without any chemicals or heat.
Additionally, the fresher the extra virgin olive oil, the more antioxidant power it has. To ensure the freshest EVOO, look on the bottle for a harvest date, a best before date within 12 months, and for olives from a single local origin. For those living in the USA, olives from California would be your best bet.
Some other tips to ensure the freshest oil include:
- Look for trusted certification seals like the California Olive Oil Council (COOC) or the Olive Oil Commission of California (OOCC).
- Store EVOO away from heat sources.
- Choose dark bottles and store in a dark place out of sunlight.
- Choose flavored EVOOs that use an extract instead of fragments of the food inside the bottle, as the food fragments can go bad quickly and make the oil go rancid.
Example: Select a flavored EVOO made with garlic extract instead of garlic pieces inside the bottle.
Different flavors of EVOO come from the different types of olive trees and range from mild to robust. The more robustly flavorful the olive oil, the more antioxidant power it has.
What are the benefits of EVOO?
Extra virgin olive oil has a plethora of health benefits, from helping to lower blood pressure and LDL cholesterol, to reducing risk of certain cancers, to reduced risk of type 2 diabetes and autoimmune diseases. Additional evidence points to potential improvements in brain health and gut health too. This is due to their healthful monounsaturated fats, vitamin E and antioxidants like oleocanthal.
According to the Olive Wellness Institute, aim for around 25 to 50 milliliters or roughly 1 to 2 fluid ounces of EVOO per day, to potentially start seeing some of these health benefits. The 2023 Extra Virgin Olive Oil Health and Nutrition Report suggests around the same amounts – up to 3 to 4 tablespoons (1.5 to 2 ounces) of EVOO per day – is sufficient for health-related benefits based on Mediterranean-diet research.
How should I consume it?
If unsure about liking the flavor of EVOO, start mild and work your way to more flavorful options. While taking olive oil shots is certainly one way to consume more EVOO, it is not the only way to reap its health benefits. Coating your vegetables with EVOO before roasting is a great place to start. In fact, when extra virgin olive oil is consumed with vegetables, the body absorbs more fat-soluble vitamins from the vegetables than without the extra virgin olive oil. This means that it might even be more beneficial to consume extra virgin olive oil with your meals and snacks as opposed to by itself. Additionally, keep in mind moderation; pairing EVOO with a meal or snack, as well as spreading its consumption out throughout the day, may help relieve the potential reflux that could occur when taking a large amount in the form of a shot.
Most people already enjoy EVOO combined with balsamic vinegar and spices as a dip for bread or as a salad dressing. It can also commonly be used in marinades. Instead of olive oil shots, drizzle the liquid gold over whatever you are eating – cottage cheese, soups, pastas or even oatmeal to add more nutrients and flavor to foods.
Contrary to popular belief, EVOO can be cooked at higher temperatures. Use it as a part of any cooking methods at home – bake, sauté, grill, pan fry, roast, etc. The mild flavored EVOOs tend to pair better with baking. Replace ¾ of the amount of butter called for in a recipe with EVOO. Some Mediterranean dishes already call for EVOO instead of butter. Try this Olive Oil Orange Cake Recipe as a more subtly sweet dessert option made with extra virgin olive oil.
More recipes to try
If starting with roasting vegetables, give this Simple Roasted Acorn Squash Recipe a try. Take a crack at making your own salad dressing with EVOO via this Mediterranean Chopped Salad Recipe. Or for an oven-baked vegan meal, try this Maple-Balsamic Brussels and Chickpea Bake Recipe.
To read more about the health benefits of extra virgin olive oil, visit the Olive Wellness Institute’s website. Search for “extra virgin olive oil” on the Kroger.com recipes page for more meal ideas that include extra virgin olive oil or make an appointment with a Kroger Health Registered Dietitian, our nutrition experts, to discuss how to include more extra virgin olive oil daily. With the help of Vitacost and Kroger Health, take back the reigns of your health!
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