The one constant in my life has always been olive oil. As far back as I can remember, my mother always had a solution for everything involving olive oil.
Drinking a tablespoon of extra virgin olive oil became one of my 30-day challenges, a series created to build tiny, sustainable, healthy habits.
In just a few months, I’ve tried everything from walking 10,000 steps daily to incorporating lukewarm lemon water into my morning routine.
I will be sharing my detailed reviews in the next few days. I will also make sure to write about all the 30-day challenges I did this year so you can make them part of your New Year’s goals.
But this time, it was all about olive oil.
Why Olive Oil?
Olive oil, particularly extra virgin, has long been revered for its health benefits.
It’s a cornerstone of the Mediterranean diet, associated with reduced cardiovascular mortality, long lifespans, and vibrant health.
Research suggests its benefits extend far beyond heart health
Rich in good fats: It’s packed with monounsaturated fats (MUFAs) and polyunsaturated fats like omega-6 and omega-3, which help lower “bad” LDL cholesterol and support healthy cells.
Antioxidant powerhouse: Its high antioxidant content combats chronic diseases and reduces inflammation.
Gut health booster: Olive oil may help digestion and relieve constipation.Total Fat: 14g (Monounsaturated: 10.4g, Saturated: 2.3g, Polyunsaturated: 0.97g)
Vitamin E: 13% of daily value (DV)
Vitamin K: 7% of DV
No cholesterol, sugar, sodium, or gluten.
How Did I Consume It?
Instead of gulping it plain (not my style!), I blended olive oil into a daily smoothie:
1 cup 2% milk
1 scoop vanilla whey protein
1/3 cup oats
1 cup frozen wild blueberries
1 tablespoon extra virgin olive oil
This smoothie became my lunch—a nutrient-packed meal that kept me full and satisfied.
11 Proven Health Benefits of Olive Oil
Here’s what science says:
Regular olive oil consumption (roughly 1 tbs per day) can reduce blood pressure and protect your red blood cells in the long run.
Digestive: A tablespoon may rid you of constipation and promote gut health.
Skin and Hair Benefits: Loaded with vitamin E and antioxidants, it improves your skin and strengthens your hair.
Weight Management: Olive oil can help regulate hunger and fight obesity.
Brain Booster: Its neuro protective properties may reduce the risk of Alzheimer’s and other mental illnesses.
Diabetes Prevention: Regular consumption lowers the risk of type 2 diabetes.
Anti-Inflammatory: The antioxidants in olive oil reduce inflammation, a root cause of many chronic diseases.
Cancer Risk Reduction: Studies show olive oil consumption may lower the risk of colon cancer.
It supports calcium absorption, which is super important for strong bones.
Mediterranean diets rich in olive oil are linked to lower depression rates.
Some studies suggest it can help reduce joint pain and stiffness.
My Results After 35 Days
So, did I feel like a whole new person after 35 days? Not quite.
But small, noticeable changes made me believe in olive oil’s long-term promise.
I noticed relief from occasional constipation. This aligns with studies showing olive oil’s lubricating effect on the intestines【24†source】.
Adding this healthy fat to my routine gave my body a steady source of fuel.
Since I already eat clean and use olive oil for cooking, it’s possible I was already reaping many of its benefits before this experiment.
What surprised me most?
Constipation is more common than people think.
It’s impacting about 34% of adults.
The capacity of olive oil to counteract this presented itself as a modest and unassuming superpower.
Tiny Experiment (Healthy) to Cure Chronic Constipation
The gut is the entrance to health or disease.”
The Science Behind Olive Oil: Research and Unexpected Findings
I came across wonderful research that showed the long-term advantages, which are as follows:
When compared to individuals who followed a diet low in fat, those who consumed four tablespoons of extra virgin olive oil on a daily basis over a period of five years had a thirty percent reduced chance of developing heart disease.
One more advantage? It is possible that persons who suffer from chronic diseases or autoimmune problems might benefit from its anti-inflammatory effects.
So, what did I discover?
You don’t need to start with four tablespoons each day; you should begin with a smaller amount.
Be wary of imitations: it is shocking to learn that up to 70 percent of olive oil sold in the United States may be contaminated. Look for products like Kirkland from Costco or ones accredited by the Olive Oil Commission.
The advantages of olive oil are cumulative; therefore, it is important to keep this in mind. Commit for months or years, not just 30 days.
The Concluding Thoughts
My olive oil challenge taught me that sometimes, the most unassuming habits yield the biggest health returns over time.
A tablespoon of olive oil might not give you instant six-pack abs or cure all ailments, but it’s a step toward a healthier heart, sharper mind, and happier gut.
Grandma always said,
“Don’t go cheap on what you put in your stomach or on your skin.”
if you haven’t yet, why not try adding this golden food to your daily diet?
Who knows, a tablespoon a day might keep the doctor away.
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