Key Takeaways
- Olive oil is a powerful daily anti-inflammatory ingredient. It contains alpha-linolenic acid (ALA), antioxidants like polyphenols and oleocanthal, and vitamin E—all of which help reduce inflammation and oxidative stress in the body.
- Olive oil works best as part of a balanced diet. While ALA converts to anti-inflammatory omega-3s (EPA and DHA) in the body, this conversion is limited, so olive oil should complement other omega-3 sources like fatty fish.
- Incorporate olive oil into meals in versatile ways. You can use it for cooking, as a drizzle on finished dishes, a dip for bread, or a marinade for proteins, with a suggested daily intake of roughly ½ to 3 tablespoons to reap the health benefits.
It’s no secret that reducing chronic inflammation is one of the best things you can do for your overall health. This generally involves habits like getting enough sleep, staying active, and of course—eating anti-inflammatory foods every day. Fortunately, there are many options to choose from, making it deliciously easy to regularly combat inflammation. But if there’s one anti-inflammatory food worth consuming every day (or nearly every day), what would it be? We asked registered dietitian Yvette Hill, RDN, IBCLC, for her top pick, along with practical ways to eat this anti-inflammatory powerhouse at home.
- Yvette Hill, RDN, IBCLC, a registered dietitian based in Boulder, Colorado
The Best Anti-Inflammatory Food to Eat Every Day
For optimal benefits, it’s a good idea to eat a variety of anti-inflammatory recipes and foods. However, if there’s one food that Hill recommends prioritizing, it’s olive oil. The ingredient is packed with important anti-inflammatory nutrients, making it an ideal candidate for managing inflammation.
For starters, olive oil contains alpha-linolenic acid (ALA)— a type of omega-3 fatty acid found in plants. In the body, ALA converts to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of omega-3 fatty acids known for fighting inflammation. According to Hill, “EPA helps prevent the production of compounds that trigger inflammation, while DHA can reduce the expression and secretion of pro-inflammatory proteins.”
It’s worth noting, though, that while ALA turns to EPA and DHA in the body, the conversion rate is low. What’s more, EPA and DHA are better absorbed by the body when they come from animal products, particularly fatty fish. So, if you specifically want anti-inflammatory benefits from omega-3s, focus on sources of EPA and DHA, and use olive oil as an “add-on” (rather than a main source of these healthy fats).
Another nutrient behind the anti-inflammatory benefits of olive oil is antioxidants. These are compounds that fight free radicals, or unstable molecules that can cause inflammation and oxidative stress when present in high amounts. Specifically, olive oil provides polyphenols, which are “antioxidants that reduce the formation of pro-inflammatory proteins,” says Hill. This includes oleocanthal—”a polyphenol that gives olive oil its peppery taste”, she adds. Olecanthal has been shown to block the formation of inflammatory enzymes, per Hill, making it a key player in controlling inflammation.
Finally, olive oil contains vitamin E, an essential nutrient and antioxidant. According to Hill, “it reduces inflammation by protecting cell membranes from oxidative stress-induced damage.”
How Much Olive Oil Should You Eat Every Day?
When it comes to managing inflammation, there’s no recommended intake for olive oil, notes Hill. However, she points out that studies have found health benefits associated with daily intakes of olive oil between one-half to three tablespoons.
Ways to Eat Olive Oil
One of the easiest ways to consume olive oil daily is to use it as a cooking oil. Whether you’re frying eggs or sautéing vegetables, the oil will help you fuel up on anti-inflammatory nutrients.
But, if you’d like to boost your intake in creative ways, you’re in luck. Ahead, find our favorite ideas for consuming more olive oil at home so you can reap its anti-inflammatory benefits.
Drizzle it on finished meals
Instead of using olive oil at the start of cooking, try using it to finish a meal. As a topper, the ingredient offers a peppery taste and velvety texture that can’t be beat. For example, Hill suggests drizzling olive oil on soups or salads as a simple dressing. Try it on our Creamy Sweet Potato and Leek Soup or Lentil and Arugula Salad.
Dip bread in olive oil
The next time you serve a side of bread, pair it with an olive oil dip. You can serve the olive oil on its own or with herbs and spices, such as parsley, oregano, black pepper, and red pepper flakes. When paired with crusty bread, the rich and luscious texture of olive oil will shine.
Use it as a marinade
Another idea is to combine olive oil with fresh herbs and use it as a marinade, per Hill. This method can be used with various proteins, including chicken and tofu. In a marinade, olive oil will provide flavor and juiciness, plus plenty of anti-inflammatory nutrients to boot.
