Olive oil in the morning: trend or science behind "EVOO shots"
Olive oil has suddenly become a major trend in the wellness world, with “morning olive oil shots” spreading on social media. Celebrities like Kourtney Kardashian, Ryan Seacrest, and Hailey Bieber have all promoted different variations of this, often with added lemon juice. But the question is whether there is any science behind it, or if it's just another health trend.
Essentially, it's not about when you consume olive oil, but rather the quality you use and how it fits into your diet.
What is extra virgin olive oil actually?
Extra virgin olive oil (EVOO) is the highest quality grade of olive oil. It is produced solely through mechanical processes without heat or chemical solvents, which preserves its flavor, nutrients, and natural antioxidants.
To be classified as extra virgin, the oil must meet strict requirements. It must be free from flavor defects, have clear fruity notes, and have a low free fatty acid content of a maximum of 0.8%. This makes EVOO the most nutrient-rich and least processed form of olive oil.
Health benefits of olive oil and why it's called a long-term health food
Olive oil contains a high proportion of monounsaturated fats, especially oleic acid, as well as polyphenols that act as antioxidants. This combination has been linked to improved cardiovascular health and a more balanced inflammatory level in the body.
Research suggests that a diet rich in monounsaturated fats can support blood vessel function and contribute to a better lipid profile. The polyphenols in olive oil can also contribute to cell protection and support the body's natural recovery processes.
In summary, olive oil is an important part of many dietary patterns associated with long-term health and well-being.
Morning shot with olive oil, is there any point?
The trend of taking an olive oil "shot" in the morning lacks strong scientific basis. There are no clear studies showing that the body absorbs or utilizes olive oil better on an empty stomach compared to using it in food.
What actually matters is the total intake over time and how you replace other fats in your diet, not the time of day.
Olive oil and lemon: what does research say?
Lemon juice contains vitamin C and antioxidants that can support the immune system and iron absorption. However, the combination with olive oil is more a matter of taste than a scientifically proven health booster.
There is limited research on the specific combination of olive oil and lemon juice, making any potential synergies mostly speculative. For health, it is more important that you regularly incorporate olive oil into your diet than exactly how you consume it.
What to consider when choosing olive oil
The quality of olive oil varies greatly, and this is where the biggest difference in health effects lies. Extra virgin olive oil is the best choice because it is the least processed and contains the most natural nutrients.
A good olive oil should have a clear taste, be cold-pressed, and stored in a dark place to preserve its delicate fats and polyphenols. Cheaper and more refined oils often have significantly lower content of beneficial substances.
Summary: Olive oil is healthy but not magical
Olive oil is a nutrient-dense food with well-documented health benefits, particularly linked to heart health and inflammation. However, there is no evidence that morning shots or specific combinations provide extra effects.
The most important thing is to include high-quality extra virgin olive oil as a natural part of your daily diet and to use it to replace less healthy fats over time.
