Liquid gold extra virgin olive oil flowing into a shield representing immune protection.

The Liquid Gold Effect: How Extra Virgin Olive Oil Boosts Your Immunity

Beau Callahan in Health & Wellness November 2025 • 4 min read.

"Unlock the secrets of EVOO and discover how this Mediterranean staple can protect against inflammation and strengthen your body's defenses."

In recent years, there's been a surge of interest in the Mediterranean diet (MeDiet) and its profound influence on inflammatory diseases. Numerous clinical, epidemiological, and experimental studies suggest that embracing the MeDiet reduces the incidence of conditions linked to oxidative stress, chronic inflammation, and immune system disorders, including cancer and cardiovascular disease (CVD).

One of the key components that contributes to these health benefits is extra virgin olive oil (EVOO). This culinary staple is recognized as a bioactive food, celebrated for its high nutritional value and unique composition of fatty acids, vitamins, and polyphenols.

This article explores the current understanding of EVOO's beneficial effects, with a focus on its biological properties and antioxidant capabilities that combat immune-mediated inflammatory responses. From atherosclerosis and rheumatoid arthritis to diabetes, obesity, cancer, inflammatory bowel disease, and neurodegenerative conditions, we'll uncover how EVOO can be a powerful ally in your health journey.

Why EVOO Deserves a Place in Your Pantry

Liquid gold extra virgin olive oil flowing into a shield representing immune protection.

The chemical composition of EVOO is influenced by various factors, including the olive variety, the fruit's ripeness at harvest, and the extraction method. Triacylglycerols, the major components, constitute about 98-99% of the total oil weight, with oleic acid (a monounsaturated fatty acid or MUFA) predominating at 55-83%. Linoleic, palmitic, and stearic acids are also present, ranging from 3% to 21%.

Beyond its primary components, EVOO boasts over 230 chemical compounds in smaller amounts (approximately 2% of the oil's weight). These include aliphatic and triterpenic alcohols, sterols, vitamins (α, β, γ, and 8-tocopherols), phytosterols, pigments, volatile compounds, and hydrocarbons like squalene.

Oleocanthal: This compound boasts potent anti-inflammatory and antioxidant effects, mimicking ibuprofen-like activity to combat inflammation and protect cells from damage.
Oleic Acid: A monounsaturated fat, oleic acid helps regulate cholesterol levels, reducing the risk of heart disease, and has anti-inflammatory effects.
Hydroxytyrosol: Hydroxytyrosol excels as an antioxidant, neutralizing free radicals to protect against oxidative stress-related diseases. It also exhibits anti-inflammatory properties, supporting overall immune function.
Vitamins E and K: These essential vitamins provide antioxidant protection, support blood clotting, and contribute to bone health.
Polyphenols: Acting as potent antioxidants, polyphenols protect against cellular damage, reduce inflammation, and support cardiovascular health.

In humans, the phenolic compounds found in olive oil are bioavailable and possess antioxidant properties. Following ingestion of 50 mL of EVOO in healthy volunteers, scientists identified over 60 metabolites of olive oil polyphenols in human urine, including secoiridoids, flavanoids, and phenolic alcohols (mainly hydroxytyrosol (Htyr)), demonstrating that these compounds are metabolized and absorbed.

The Future of Olive Oil in Health

Current research highlights EVOO and its polyphenols as strong contenders in fighting chronic inflammation, essential for tackling conditions from heart disease to neurodegeneration. With its lipid-balancing and oxidative-stress-fighting properties, EVOO shows great promise as a therapeutic agent. While more research is needed to pinpoint the most effective phenols and dosages, incorporating EVOO into your daily diet can be a delicious step toward better health.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.2174/1871530317666171114115632, Alternate LINK

Title: The Protective Effects Of Extra Virgin Olive Oil On Immune-Mediated Inflammatory Responses

Subject: Immunology and Allergy

Journal: Endocrine, Metabolic & Immune Disorders - Drug Targets

Publisher: Bentham Science Publishers Ltd.

Authors: Rosa Casas, Ramon Estruch, Emilio Sacanella

Published: 2017-12-12

Everything You Need To Know

What is extra virgin olive oil (EVOO), and what makes it beneficial?

Extra virgin olive oil (EVOO) is a culinary staple recognized as a bioactive food. It's celebrated for its high nutritional value and unique composition. EVOO's benefits stem from its composition of fatty acids, vitamins, and polyphenols, which contribute to its antioxidant and anti-inflammatory properties. These properties are important for protecting against a wide range of conditions.

How does the Mediterranean diet (MeDiet) relate to health, and what role does extra virgin olive oil (EVOO) play?

The Mediterranean diet (MeDiet) is a dietary pattern known for its positive impact on health, particularly in reducing the incidence of conditions linked to oxidative stress, chronic inflammation, and immune system disorders. Extra virgin olive oil (EVOO) is a key component of the MeDiet, contributing significantly to its health benefits. The inclusion of EVOO in the MeDiet is central to its effectiveness in combating these health issues, influencing conditions such as cancer and cardiovascular disease (CVD).

What are the main components of extra virgin olive oil (EVOO)?

The key components of extra virgin olive oil (EVOO) include triacylglycerols, with oleic acid as the predominant monounsaturated fatty acid (MUFA). Other components include linoleic, palmitic, and stearic acids. In addition to these primary components, EVOO contains over 230 other chemical compounds, including alcohols, sterols, vitamins (like α, β, γ, and δ-tocopherols), phytosterols, pigments, volatile compounds, and hydrocarbons like squalene. These compounds contribute to the antioxidant and anti-inflammatory properties of EVOO, making it a beneficial addition to one's diet.

What are the key compounds in extra virgin olive oil (EVOO) that offer health benefits?

Several compounds found in extra virgin olive oil (EVOO) contribute to its health benefits. Oleocanthal has potent anti-inflammatory and antioxidant effects. Oleic acid, a monounsaturated fat, regulates cholesterol and has anti-inflammatory effects. Hydroxytyrosol is an excellent antioxidant, neutralizing free radicals. Vitamins E and K offer antioxidant protection and support blood clotting and bone health. Polyphenols act as potent antioxidants, protecting against cellular damage, reducing inflammation, and supporting cardiovascular health. Each of these components plays a specific role in supporting the immune system and overall health.

Are the beneficial compounds in extra virgin olive oil (EVOO) absorbed by the body?

Polyphenols in extra virgin olive oil (EVOO) are bioavailable, meaning they can be absorbed and utilized by the body. Following the ingestion of EVOO, scientists have identified over 60 metabolites of olive oil polyphenols in human urine, including secoiridoids, flavonoids, and phenolic alcohols, demonstrating that these compounds are metabolized and absorbed. This absorption allows the body to benefit from the antioxidant and anti-inflammatory properties of the polyphenols, contributing to the overall health benefits associated with EVOO.