Best olive oil to drink daily

Drinking olive oil might sound like a culinary quirk to some, but for thousands of years, it has been a cherished ritual in the Mediterranean. People in regions known for longevity (often called Blue Zones) have long understood that a spoonful of high-quality oil is not just for dressing salads; it is a powerful elixir for the body. However, not all oils are created equal. If you are looking to adopt this healthy habit, you likely have one pressing question: what is the best olive oil to drink to maximise the benefits?

Navigating the supermarket aisle can be confusing. Between fancy labels and varying price points, finding the best olive oil to drink daily requires a bit of knowledge about chemistry, harvest times, and production methods. It is not just about taste; it is about the medicinal properties trapped inside the bottle.

In this comprehensive guide, we will explore why drinking olive oil is beneficial, the specific criteria that define the best olive oil for health, and which brands you should consider for your daily ritual.

Why Drink Olive Oil Instead of Cooking With It?

Before we identify the specific brands and types, it is important to understand why people drink olive oil straight. When you heat olive oil, even the highest quality extra virgin varieties, you risk degrading some of its most delicate compounds. Heat can reduce the potency of polyphenols—the antioxidants responsible for the oil’s health superpowers.

By consuming the best olive oil to drink daily in its raw state, typically on an empty stomach, you ensure that your body absorbs the maximum amount of nutrients. This method allows the oil to coat the stomach lining, potentially aiding digestion and allowing for optimal absorption of fat-soluble vitamins like Vitamin E and K.

The Science of Quality: What Makes an Oil Drinkable?

When searching for the best olive oil for health, you cannot simply grab the cheapest bottle of “Extra Virgin” off the shelf. To reap the medicinal rewards, the oil must meet strict chemical standards.

1. High Polyphenol Content

The most critical factor in determining the best olive oil to drink daily is its polyphenol count. Polyphenols are organic compounds found in plants that act as powerful antioxidants. In olive oil, the stars of the show are hydroxytyrosol and oleocanthal.

Ideally, an oil suitable for drinking should have a polyphenol content of at least 250 mg/kg. However, for maximum therapeutic benefits, you should aim for oils containing between 500 and 900+ mg/kg. These high-phenolic oils are often marketed specifically as health supplements rather than just culinary ingredients.

2. Low Acidity

Acidity is a direct indicator of the quality of the olives used and the speed at which they were pressed after harvesting. Free fatty acidity (FFA) indicates how much the fat has broken down. The international standard for Extra Virgin Olive Oil (EVOO) is below 0.8%, but the best olive oil to drink daily will have an acidity level of 0.3% or lower. Low acidity means the olives were healthy, processed immediately, and the oil is fresh.

3. The Harvest Date

Unlike wine, olive oil does not improve with age. It is a fruit juice, and freshness is paramount. Polyphenols degrade over time, especially when exposed to light and oxygen. When selecting an oil, ignore the “best by” date and look for the harvest date. The best olive oil to drink daily should be consumed within 12 to 18 months of the harvest.

Key Health Benefits of a Daily Spoonful

Why go through the trouble of sourcing such specific oils? The science supports the effort. Here is why high-quality EVOO is often cited as the best olive oil for health.

Cardiovascular Protection

Heart disease remains a leading cause of death globally, yet Mediterranean populations have historically lower rates. The PREDIMED trial, a landmark study published in the New England Journal of Medicine, provided compelling evidence for this. It showed that a Mediterranean diet supplemented with approximately 4 tablespoons of EVOO per day reduced cardiovascular events by 30% compared to a low-fat diet.

The oleic acid in the oil helps reduce the oxidation of LDL (bad) cholesterol, which is a key contributor to atherosclerosis. Consuming high-phenolic oil daily provides a direct dose of these protective compounds.

Potent Anti-Inflammatory Effects

Chronic inflammation is at the root of many modern diseases, including arthritis and Alzheimer’s. The polyphenol oleocanthal, found abundantly in high-quality EVOO, mimics the effects of ibuprofen. It inhibits the same inflammatory enzymes (COX-1 and COX-2) as non-steroidal anti-inflammatory drugs. Research indicates that consuming high-polyphenol EVOO (delivering around 20 mg of hydroxytyrosol per day) can significantly improve endothelial function.

Brain Health and Digestion

Emerging research suggests that the antioxidants in EVOO may support brain health by combating oxidative stress, which is linked to neurodegeneration. Furthermore, drinking a tablespoon daily is a time-honoured remedy for constipation, helping to lubricate the digestive tract and stimulate bile production.

How to Choose: Varieties and Origins

When asking what is the best olive oil to drink, origin matters. Certain olive varieties are naturally higher in polyphenols.

• Koroneiki (Greece): Often called the “queen of olives,” this variety typically produces very high levels of polyphenols, often hitting 600–900 mg/kg. It has a robust, grassy flavour profile.
• Coratina (Italy): From the Puglia region, these olives produce oil with a serious kick. They are incredibly rich in antioxidants and very stable.
• Picual (Spain): Another variety known for high stability and high beneficial chemical content.

Always look for “single-estate” oils. This ensures that the olives were grown, harvested, and pressed in one location, preventing the mixing of low-quality oils from different regions.

Practical Tips for Your Daily Ritual

Incorporating this habit into your life requires a bit of strategy to ensure you stick with it and get the most out of the bottle.

The Morning Shot

Most experts recommend taking your dose first thing in the morning on an empty stomach. A standard dose is 1 tablespoon (approx. 15 ml). This allows the nutrients to be absorbed efficiently without competition from other foods.

The “Chase” Technique

Let’s be honest: drinking high-phenolic oil can be intense. The high levels of oleocanthal cause a peppery, scratching sensation in the back of the throat. This is actually a sign of quality, if it doesn’t make you cough slightly, it might not be high in anti-inflammatory compounds.

To manage the taste, try chasing your spoonful with a glass of warm lemon water. The acidity of the lemon cuts through the oiliness and cleanses the palate, while also adding a boost of Vitamin C.

Proper Storage is Non-Negotiable

You could buy the best olive oil to drink daily, but if you store it incorrectly, it will become useless. Light, heat, and oxygen are the enemies.

• Packaging: Only buy oil in dark glass bottles or tins. Clear glass allows light to destroy the antioxidants.
• Environment: Store your bottle in a cool, dark cupboard, away from the stove or oven.
• Nitrogen Flushing: Some premium brands flush the empty space in the bottle with nitrogen during bottling to remove oxygen. This is a great feature to look for.

What to Avoid

When shopping, avoid any bottle labelled “Light,” “Pure,” or simply “Olive Oil.” These are refined oils that have been treated with heat and chemicals to remove flaws. In the process, all the polyphenols and vitamins are stripped away. While they are fine for frying, they are useless for health.

Also, be wary of “Mediterranean Blends.” These are often mixtures of low-quality oils from various countries, making traceability impossible. Always look for a specific country of origin and, ideally, the specific estate.

Conclusion

The practice of drinking olive oil is more than a fad; it is a scientifically supported method for delivering powerful antioxidants and anti-inflammatory compounds directly to your body. By focusing on high-phenolic extra virgin olive oils (specifically those from varieties like Koroneiki or Coratina) you can significantly boost your cardiovascular and neurological health.

Remember, the best olive oil to drink daily is one that is cold-pressed, unrefined, and packed with polyphenols (ideally over 500 mg/kg). Brands like Olivea and OLIVIE PLUS 30X set the standard for medicinal quality.

Start with a teaspoon if a tablespoon feels too heavy, and listen to your body. With the right oil and proper storage, this liquid gold can become one of the most impactful elements of your daily wellness routine.