Vitamins of Extra Virgin Olive Oil

Extra Virgin Olive Oil (EVOO) is the highest quality type of oil, recognized not only for its delicious flavor and aroma but also for its impressive nutritional profile, which has made it considered an essential ingredient in the Mediterranean diet.

A product that stands out for its multiple health benefits. There are many vitamins in extra virgin olive oil that make it one of the most recommended and beneficial products for health, especially when consumed raw.

Additionally, EVOO has a high content of oleic acid, a monounsaturated fatty acid that helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), and is a rich source of natural antioxidants such as polyphenols and vitamin E, which help protect cells from oxidative damage. Aware that it is one of the star products of Spanish gastronomy, at Olivarte we show you which vitamins extra virgin olive oil contains, with the aim of understanding how its consumption can impact your health.

What vitamins does Extra Virgin Olive Oil have?

Besides being a gourmet product obtained from the best olives, with an acidity level below 0.8%, the large amount of vitamins in olive oil makes its consumption highly recommended by the Spanish Association of Pediatrics as the main fat in the diet of children from two to six years old, which is undoubtedly a sign of quality.

But, what vitamins does olive oil have?

Vitamin A

The vitamin A present in EVOO is essential for maintaining good
eye health, the immune system, and reproductive capacity, as well as offering
other benefits that extend to other important organs such as the heart, lungs, and kidneys. Some of its most notable characteristics are:

Benefits of vitamin A in olive oil:

• Tissue development: helps the proper development of bones, teeth, soft tissues, mucous membranes, and skin.
• Relation to acne: vitamin A deficiency is related to the appearance of acne. Adequate intake can help prevent it.
• Retina formation: also known as retinol, vitamin A is fundamental for retina formation, directly contributing to good eye health.
• Prevention of infectious diseases: promotes the prevention of infectious diseases, especially of the respiratory system, as well as other pathologies such as measles.
• Reproductive cycle: this vitamin also plays an important role in sperm production and contributes to the female reproductive cycle.

Vitamin E

Olive oil contains vitamin E, a powerful fat-soluble antioxidant, which
is characterized by protecting cells from oxidative damage caused by free radicals, produced both by normal metabolic processes and environmental factors.

Benefits of vitamin E in olive oil:

• Cell health: protects cells from oxidative damage, promoting cell health.
• Skin care: maintains the health of skin, hair, and nails.
• Immune system: plays a crucial role in protecting the immune system, helping to strengthen the body's defenses.

Vitamin D

Vitamin D in olive oil is key for bone health and organ maintenance, promoting calcium absorption by the body, which helps prevent diseases such as osteoporosis.

Likewise, vitamin D also directly affects the health of the nervous, muscular, and immune systems, being key for the proper maintenance of organs.

Benefits of vitamin D in olive oil:

• Mineral regulation: regulates calcium and phosphorus levels in our blood.
• Intestinal absorption: facilitates the absorption of calcium and phosphorus through food in the intestine.
• Renal reabsorption: helps calcium reabsorption in the kidneys.

Vitamin K

Extra virgin olive oil also contains vitamin K, which is essential for
blood clotting, helping blood to clot properly in case of any injury.

Likewise, vitamin K is closely related to bone health,
contributing to proper mineralization and strengthening of bones.

Benefits of vitamin K in olive oil:

• Blood clotting: helps activate proteins that allow blood to clot in case of wounds, helping to prevent hemorrhages.
• Bone health: activates the protein osteocalcin, which allows calcium to bind to bones and strengthens the bone matrix.
• Prevention of cardiovascular diseases: helps prevent calcium buildup in arteries, which reduces the risk of arterial calcification, a factor that contributes to cardiovascular problems.

B group vitamins

EVOO also contains several B complex vitamins, such as B1 (thiamine),
B2 (riboflavin), and B3 (niacin), which play a key role in cellular metabolism, also helping to maintain a healthy nervous system. Their benefits include:

Benefits of B vitamins in olive oil:

• Energy metabolism: help in the process of converting food into energy, which is essential for optimal body function.
• Mental health: contribute to the well-being of the nervous system, promoting concentration and mood.

As you can see, besides being a delicious and highly versatile product in the kitchen, the vitamins in extra virgin olive oil make it a powerful ally for our health, standing out as an ingredient that cannot be missing in any balanced diet.