Olive oil, often dubbed as the “liquid gold,” is more than just a staple of the Mediterranean diet. It has carved its niche in cuisines around the world, not just for its delightful flavor but also for its myriad health benefits. In this deep dive, we’ll explore why olive oil should be a star in your kitchen and how it transcends from being just an oil to a superfood.

A Brief History

Olive oil has been harvested for over 5,000 years. Ancient civilizations, including the Greeks, Romans, and Phoenicians, recognized its nutritional, medicinal, and cosmetic value. Fast forward to today, and modern science is continually confirming what these ancient civilizations knew.

Why Olive Oil Shines Bright

  1. Rich in Monounsaturated Fats: The primary fatty acid in olive oil is oleic acid, which accounts for about 73% of the total oil content. Monounsaturated fats are known to be heart-healthy dietary fats, which may help reduce bad cholesterol levels, thereby possibly decreasing the risk of heart disease.
  2. Loaded with Antioxidants: Olive oil doesn’t just contain fats; it also houses significant amounts of antioxidants, which fight inflammation and reduce the risk of chronic diseases. These compounds also combat oxidative stress.
  3. Anti-inflammatory Properties: Chronic inflammation is believed to be among the leading drivers of many diseases. Oleocanthal, one of the most prominent nutrients in extra virgin olive oil, has been shown to work similarly to ibuprofen, an anti-inflammatory drug.
  4. May Support Brain Health: The phenolic compounds in olive oil may delay or prevent the onset of neurodegenerative diseases like Alzheimer’s.
  5. Promotes Heart Health: Beyond lowering bad cholesterol levels, olive oil has been shown to improve blood vessel function, promote proper clotting, and has anti-inflammatory effects, all of which reduce heart disease risk.
  6. Supports Digestive Health: Olive oil aids in the digestive process and has been shown to be effective in treating ulcers and gastritis.

Incorporating Olive Oil Into Your Diet

Olive oil is incredibly versatile. Here’s how you can incorporate it:

  • Cooking: Saute or grill vegetables in olive oil.
  • Dressings: Whisk it into vinaigrettes or use as a base for homemade mayonnaise.
  • Baking: Substitute other fats with olive oil for a healthier twist in cakes or bread.
  • Drizzling: Enhance the flavor of dishes by drizzling olive oil before serving.

When shopping for olive oil, look for “extra virgin,” which represents the oil’s purity and processing methods. Also, storing it in a cool, dark place will ensure it retains its flavor and health benefits.

In the pantheon of superfoods, olive oil stands tall and shimmering. Often referred to as ‘liquid gold’, this elixir has long been celebrated for its myriad health benefits and rich, robust flavor. But beyond its culinary applications and health-enhancing properties, olive oil holds a sacred place within Islamic traditions.

Historical Reverence

The olive tree and its oil are frequently mentioned in the Qur’an. It is referred to as a “blessed tree” (Qur’an, 24:35). The light of the olive oil, according to Islamic teachings, is like a radiant star, illuminating and bringing warmth. Its mention is symbolic, representing guidance, clarity, and the undeniable connection between nature and divinity.

Healthful and Holy

The Prophet Muhammad (peace be upon him) is reported to have said: “Eat the olive oil and apply it (locally), since there is cure for seventy diseases in it” (Ibn Al-Jawzi). Thus, not only does it find a special place in the religious text but also in the traditions and practices of Muslims.


Olive oil is truly a gift, providing both physical nourishment and spiritual enlightenment. As science continues to uncover its vast health benefits, it reminds us of the timeless wisdom embedded in Islamic traditions. Embracing olive oil in our diets is not only a nod to good health but also an acknowledgment of its revered place in the tapestry of Islamic culture.

Olive oil’s allure lies not just in its rich, nuanced flavor but in its ability to boost our health in various ways. As with any superfood, the key is to use it in its most natural, unprocessed form and in moderation.

Incorporating olive oil into your diet is like weaving a layer of protection against numerous health issues while simultaneously elevating the taste of your dishes. A staple in Mediterranean diets, this liquid gold can be a game-changer for anyone looking to make a healthy and flavorful shift in their eating habits.

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