January is the month when many people set goals to improve their health and well-being. Incorporating extra virgin olive oil (EVOO) into your diet is not only a delicious decision, but it is also an effective way to naturally improve your health. This superfood is rich in essential nutrients and has properties that make it a perfect ally to start the year with energy and vitality.

1. What makes EVOO a superfood?

Extra virgin olive oil is extracted directly from high-quality olives, through mechanical processes that do not alter its properties. This makes it a pure and natural source of:

• Monounsaturated fatty acids: Contribute to reducing "bad" cholesterol (LDL) and increasing "good" cholesterol (HDL).
• Polyphenols: Antioxidants that fight free radicals, preventing premature aging and diseases.
• Vitamin E: Powerful antioxidant that protects the cells in our body.
• Oleocanthal: A compound with anti-inflammatory properties that acts similarly to ibuprofen.

2. Benefits of EVOO for your health

a. Protects your heart

Scientific studies have shown that regular consumption of extra virgin olive oil reduces the risk of cardiovascular diseases, such as hypertension and heart attacks. This is because its healthy fats help improve circulation and keep arteries free from obstructions.

b. Boosts your immune system

Thanks to its antioxidants and vitamins, EVOO helps strengthen the body's natural defenses, something essential during the winter months when we are more prone to colds and flu.

c. Helps control weight

Although it is an oil, EVOO can be an ally in weight loss diets. This is because its healthy fats create greater satiety, preventing hunger pangs and cravings. Additionally, it is an excellent substitute for less healthy fats, such as margarines or refined oils.

d. Improves digestion

Extra virgin olive oil promotes intestinal transit and is ideal for those suffering from constipation. It also protects the stomach against problems like acidity or ulcers, as it reduces inflammation and acts as a natural gastric protector.

3. Tips for including EVOO in your daily diet

a. Healthy breakfasts

• Add a drizzle of EVOO to your whole grain toast with tomato or avocado.
• Use it to cook scrambled eggs or as a dressing on yogurt with fruits and nuts.

b. More flavorful and nutritious salads

Prepare homemade dressings with EVOO, balsamic vinegar, and spices to give a gourmet touch to your salads.

c. Baked recipes and stews

Replace butters and refined oils with EVOO when cooking. For example, use it to marinate chicken, fish, or vegetables before grilling.

d. Healthy desserts

Olive oil is also ideal for baking. Its mild flavor makes it an excellent ingredient for healthy cakes and muffins.

4. Scientific studies supporting its benefits

In recent years, EVOO has been the subject of numerous studies. For example, a study published in the New England Journal of Medicine concluded that the Mediterranean diet, rich in olive oil, reduces the risk of cardiovascular diseases by 30%. Another study from Harvard University highlighted that olive oil consumption is associated with greater longevity and a lower risk of neurodegenerative diseases, such as Alzheimer's.

5. Conclusion: An easy goal to achieve

Incorporating extra virgin olive oil into your diet is a simple way to fulfill your New Year's resolutions. Not only will you enjoy its health benefits, but you will also delight in its unique flavor. In 2025, make EVOO an essential ingredient in your kitchen and experience how it transforms your dishes and your well-being.