Olive Oil: The Anti-Inflammatory Powerhouse You Should Use Daily

Got story updates? Submit your updates here. ›

Olive oil is a potent anti-inflammatory ingredient that should be a staple in your diet, according to registered dietitian Yvette Hill. Olive oil contains alpha-linolenic acid (ALA), antioxidants like polyphenols and oleocanthal, and vitamin E - all of which help reduce inflammation and oxidative stress in the body. While ALA converts to anti-inflammatory omega-3s in the body, the conversion is limited, so olive oil should complement other omega-3 sources like fatty fish.

Why it matters

Reducing chronic inflammation is crucial for overall health, and incorporating anti-inflammatory foods like olive oil into your diet is an easy way to combat it. Olive oil's unique blend of beneficial nutrients make it a top choice for an everyday anti-inflammatory boost.

The details

Olive oil contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid that converts to EPA and DHA in the body. These omega-3s help prevent the production of compounds that trigger inflammation and reduce the expression of pro-inflammatory proteins. Olive oil also provides antioxidant polyphenols, including oleocanthal, which can block the formation of inflammatory enzymes. Additionally, the vitamin E in olive oil protects cell membranes from oxidative stress-induced damage.

• Olive oil can be incorporated into your diet daily.

What they’re saying

What’s next

Incorporate olive oil into your meals in versatile ways, such as using it for cooking, as a drizzle on finished dishes, a dip for bread, or a marinade for proteins. The recommended daily intake is roughly 1/2 to 3 tablespoons to reap the full anti-inflammatory benefits.