Extra Virgin Olive Oil (EVOO) is, without a doubt, one of the main pillars of the Mediterranean diet. Known worldwide as “liquid gold”, this natural olive juice enhances any dish while also acting as a genuine protector for our bodies. However, a recurring question often arises among those looking to take better care of themselves: how much olive oil should you consume per day?
The answer from science and nutrition experts is clear, and the key lies in balance.
The Recommended Daily Amount According to Experts
Various leading studies, including the renowned PREDIMED study (Prevención con Dieta Mediterránea), indicate that the ideal amount for a healthy adult range between 30 and 40 milliliters per day.
In more practical, everyday terms, this is approximately 3 or 4 tablespoons per day.
Consuming this daily amount of high-quality EVOO, such as the one we produce at Finca Oro Al-Andalus, provides the healthy fats and essential micronutrients our bodies need to function at their best.
What Happens in Your Body When You Consume 4 Tablespoons of EVOO a Day?
Incorporating this daily amount into your routine is both a gastronomic pleasure and a proactive health habit:
- Cardiovascular protection: Oleic acid (a monounsaturated fat) helps reduce levels of LDL (“bad”) cholesterol while maintaining or increasing HDL (“good”) cholesterol.
- Antioxidant shield: The polyphenols and vitamin E found in early-harvest extra virgin olive oil help combat oxidative stress in cells, slowing down cellular ageing.
- Natural anti-inflammatory effect: Compounds such as oleocanthal have an effect similar to that of mild anti-inflammatory agents, helping to protect joints and tissues.
- Digestive health: It helps improve digestion, supports intestinal transit and protects the gastric lining.
How to Spread Your Daily Amount Throughout Your Meals
To make the most of it, ideally you should spread those 3 or 4 tablespoons across your different meals throughout the day:
- At breakfast (1 tablespoon): A generous drizzle over a slice of good toasted artisan bread is the perfect boost to start the morning with sustained energy.
- At lunch (1 or 2 tablespoons): Use it as a dressing for salads or as a finishing touch — your “golden thread” — over a dish of legumes, steamed vegetables or grilled fish.
- At dinner (1 tablespoon): Add it raw to a vegetable soup or a light source of protein to support a smooth and restorative digestion overnight
Not All Olive Oils Are the Same
It is essential to remember that these benefits are directly linked to the quality of the oil. Refined oils or lower-grade categories lose a significant portion of their antioxidants during industrial processing.
That is why choosing a cold-extracted Extra Virgin Olive Oil, rich in polyphenols such as our Picual de Oro Al-Andalus, ensures that every drop counts and that your daily intake becomes a genuine investment in your health.
Ultimately, including 3 or 4 tablespoons of EVOO in your daily routine is one of the simplest, most natural and delicious ways to take care of yourself and your loved ones. If you would like to start looking after yourself today with a superior-quality extra virgin olive oil, we invite you to visit our website to discover the available options.
We also encourage you to follow our community on Instagram and Facebook to discover healthy recipes alongside simple tips for the home.
If you have any questions about our orders or would like more direct assistance, we will be delighted to help you on +34 634 201 981.
