A daily spoonful of olive oil on an empty stomach can become an unexpectedly effective ritual for maintaining health — not only as a source of healthy fats, but also as a way to strengthen digestion, the cardiovascular system, and the overall tone of the body.
Taking a tablespoon of extra virgin olive oil with breakfast is a simple habit that has been proven effective by research. It is valued for its high concentration of biologically active compounds: antioxidants and polyphenols, vitamin E and provitamin A, phytosterols and squalene. It is also rich in monounsaturated fatty acids (especially oleic, which plays a key role in maintaining cardiovascular health).
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What are the benefits of olive oil?
Olive oil is a key component of a healthy diet from childhood: it supports bone formation, promotes brain myelination, strengthens the immune system, and helps regulate cholesterol levels. Studies have linked its regular consumption to a reduced risk of cardiovascular and neurodegenerative diseases, as well as some forms of cancer.
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According to a study published in the Journal of the American College of Cardiology, consuming about two tablespoons of olive oil daily instead of other fats (such as butter or margarine) is associated with a reduced risk of cardiovascular, pulmonary, and neurodegenerative diseases and overall mortality. A 12-year Italian study published in the European Journal of Clinical Nutrition also confirmed the link between olive oil consumption and reduced mortality from cardiovascular disease and cancer.
In addition, virgin olive oil has anti-inflammatory properties, helps fight free radicals, supports healthy skin and hair, and promotes the absorption of fat-soluble vitamins (A, D, E, K) and minerals.
Why drink olive oil on an empty stomach
In addition to the general benefits, taking olive oil in the morning on an empty stomach has additional effects:
- protects the gastric mucosa;
- improves digestion;
- reduces the symptoms of gastritis and reflux;
- stimulates intestinal peristalsis;
- maintains microbiota balance;
- promotes liver detoxification;
- provides a daily dose of antioxidants;
- helps better absorption of nutrients from subsequent meals.
It is recommended to use the oil immediately after waking up and wait about 30 minutes before breakfast. Regularity plays a key role: the positive effect manifests itself over time.
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When is better – morning or evening?
Some people prefer to take it in the evening. Olive oil contains natural compounds that promote melatonin production, which can have a positive effect on sleep quality. At the same time, taking it in the morning ensures better absorption of nutrients due to an empty stomach.
How much can you use?
Olive oil is a high-calorie product: 100 grams contain about 900 kcal. One tablespoon (8–10 g) contains about 80 kcal. Within the framework of a balanced diet, the recommended amount for a person of normal weight is about 40 g per day (approximately four tablespoons). If the oil is consumed on an empty stomach, it is worth limiting yourself to one or two tablespoons and considering its amount throughout the day.
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Olive oil with lemon
A popular alternative is to add a few drops of fresh lemon juice. Lemon stimulates the production of gastric juice, improves digestion, and at the same time softens the rich taste of the oil.
How to choose a quality oil
Experts advise choosing only extra virgin olive oil. It is worth paying attention to:
- the designation “100% Italian” or the country of origin;
- no suspiciously low price;
- presence of DOP or IGP marking;
- harvest year;
- fresh aroma with notes of green olive, light bitterness and spiciness – signs of a high content of polyphenols.
High-quality olive oil is not only a culinary ingredient, but also an element of a conscious daily ritual of taking care of your health.
Based on material from: Vogue.it