How Much Olive Oil Should I Consume Daily?

Start Your Day With A Shot Of Extra Virgin Olive Oil

^{Updated October 3rdth 2024}

Why A Daily Shot Of Olive Oil Is Good For You

Are you an olive oil enthusiast who wonders how much is too much? Or maybe you’re a health-conscious foodie curious about integrating olive oil into your daily diet the right way. You’re not alone. Olive oil, particularly extra virgin olive oil, has been lauded for its numerous health benefits.

But how much should you actually consume each day to reap these rewards without overdoing it? This blog post aims to answer that question while exploring the myriad benefits of this liquid gold. By the end, you’ll know the ideal daily olive oil intake and why it’s a valuable addition to your diet.

How much extra virgin olive oil should you consume daily? The answer may surprise you – according to some experts, it’s beneficial to take a shot of extra virgin olive oil every day.

That’s right – a shot glass full of a quality extra virgin olive oil, first thing in the morning. Proponents of this habit say that it has a number of health benefits, including improved digestion, increased energy levels, and reduced inflammation. And while there is no definitive scientific evidence to support these claims, many people swear by the benefits of this simple daily ritual. So if you’re looking for a way to add some extra healthy fats to your diet, start your day with a shot of extra virgin olive oil. Your body (and taste buds) will thank you!

Understanding Serving Sizes

To better understand how much olive oil you should consume, it’s crucial to grasp serving sizes. One tablespoon of olive oil is roughly equivalent to 14 grams or 119 calories. This may not seem like much, but when used thoughtfully in cooking, it can go a long way.

Balancing Your Diet

It’s essential to incorporate olive oil as part of a balanced diet. For instance, use it as a salad dressing, drizzle it over grilled vegetables, or use it for sautéing instead of butter. This way, you can enjoy the health benefits without consuming excessive calories.

Individual Needs

Everyone’s nutritional needs are different. Factors like age, activity level, and overall health can influence how much olive oil you should consume. It’s always a good idea to consult with a healthcare provider or a nutritionist to determine the amount that’s right for you.

Health Benefits of Extra Virgin Olive Oil Daily

Olive oil has long been a staple in Mediterranean diets, often cited as one of the healthiest eating patterns in the world. Rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, it offers impressive health benefits. Studies show that people living in Mediterranean regions have lower rates of chronic diseases, thanks in part to their high olive oil consumption.

Extra virgin olive oil is a healthy fat that has numerous health benefits. It’s important to consume extra virgin olive oil every day, and the recommended amount is one shot (tablespoon), which equals approximately 23 grams. extra virgin olive oil can be used in cooking, as a dressing for salads, or simply taken alone as a shot. Extra virgin olive oil is also a good source of antioxidants. So make sure to include extra virgin olive oil in your diet every day!

If you want to get the health benefits of olive oil such as reduced risk of heart disease, lower ldl cholesterol and others, you can include extra virgin olive oil as part of a healthy diet, like the Mediterranean Diet or increasingly popular Keto Diet. You can also have ‘a shot’ first thing in the morning.

Extra Virgin olive oil is the go-to cooking oil for health-conscious food lovers and those wanting to cook healthily and lose weight. Mostly everyone who has ever read about a diet or has looked up for healthy food recipes is familiar with olive oil and its heart-healthy properties.

Start Your Day The Olive Oil Way!

Due to the numerous health benefits of extra virgin olive oil, it is typically used in cooking, but did you know that having a shot of extra virgin olive oil, the first thing in the morning has a lot of health benefits too? A lot of health experts recommend eating olive oil raw in the morning is even healthier, here’s why:

European Food Safety Authority Recommendation On Polyphenols

Numerous studies have shown that olive oil can significantly reduce the risk of heart disease. Its high monounsaturated fat content helps lower bad LDL cholesterol while maintaining good HDL cholesterol levels. Additionally, the antioxidants in olive oil help protect against oxidative stress, a major factor in heart disease.

The European Food Safety Authority regulation states that extra virgin olive oil with a polyphenol level of 250mg / kg and above can make health claims. However it is also very specific about which polyphenols this applies to. It specifically states that this must include hydroxytyrosol and its derivites, (oleuropein and tyrosol). So long as these polyphenols are present, the beneficial effects can be obtained with a daily intake of around 20ml of olive oil.

The Polyphenols In Morocco Gold Extra Virgin Olive Oil

Morocco Gold Extra Virgin Olive Oil bottle size is 500ml (16.9 fl.Oz.USA). There are around 35 tablespoons in each bottle (1 tbs. = 14.3ml).

The level of polyphenols present in Morocco Gold does vary from year to year, depending on a range of factors, weather, time of harvesting and processing etc.

Bottle Size:

• 500ml Bottle / 16.9 Fl Oz USA
• Acidity Level: 0.2%
• Highest Polyphenols To Date: 644mg/kg

Here is the full breakdown of health-giving properties in Morocco Gold extra virgin olive oil:

3,4 DHPEA-EDA	85 mg/kg
Hydroxytyrosol	5 mg/kg
Lignanes	26 mg/kg
Ligstroside aglycone (p, HPEA-EA)	20 mg/kg
Oleuropein aglycone (3,4 DHPEA-EA)	71 mg/kg
Oleocanthal p, HPEA-EDA	65 mg/kg
Tyrosol	372 mg/kg
Polyphenols Total	644 mg/kg

At EFSA standard of 250 mg/kg, 1 tablespoon will have around 7.1 mg/kg (250 / 35) So to get the health benefits you would need to take around 3 tablespoons per day.

Our latest harvest polyphenol content is 644 mg / kg.

So there are around 18.4 mg / kg in each tablespoon (644 / 35)

Because our concentration of polyphenol is much higher than the standard, you will get the associated health benefits with around 2 tablespoons per day – ‘a shot’.

Here are just some of the health benefits from taking ‘a shot’ of Morocco Gold extra virgin olive oil daily.

Helps in Weight Loss

The idea of consuming olive oil this way comes from the Mediterranean diet, which, despite its share of naysayers, has been found to be effective. Olive oil has an acid called oleic acid, which gives the feeling of fullness and promotes the feeling of satiety.

Detoxification

The idea of a digestive cleanse has been denounced by some health experts. But as per few experts, an olive oil and lemon detox cleanse has benefits for the digestive system in the short term.

Prevents colon cancer

According to various studies, drinking extra virgin olive oil may prevent the formation of free radicals in the body, and reduce the incidence of colon cancer. This is because olive oil is full of antioxidants.

Healthy Skin

Anything full of antioxidants is always great for the skin. Just like Vitamin E, antioxidants also slow the ageing of skin. Olive oil has an abundance of both of these.

So now you know! All you need to do, to make the most of this amazing morning tonic, is to take the juice of a ripe lemon and add it to a tablespoon of extra virgin olive oil, and drink it up! The better the quality of olive oil, the more beneficial this exercise will be for you. You can also add a little bit of water to make the mixture more palatable and improve its cleansing properties.