This month’s Superfood for Sailors is the wonderful olive oil—often called the liquid gold of the Mediterranean. Packed with health benefits, it’s a staple I believe should be enjoyed daily as part of a balanced diet. Known for promoting heart health, olive oil also has a divine flavour that’s perfect on its own, simply drizzled over fresh bread. Whether cooking or dipping, drizzling, splashing, or adding this versatile oil is a sailor’s best friend in the galley, offering both taste and wellness in one delicious bottle.
Growing up, olive oil wasn’t really a staple in our house. I can imagine that’s true for many of us growing up in the 70s and 80s who didn’t have the luxury of living in the Mediterranean basin. It wasn’t until later in life that I discovered its incredible flavours and benefits. Now, I can’t imagine cooking or dressing my salads without it. So, back in 2011, after saying goodbye to our first boat, a Beneteau Idylle 12.5 that had carried us through some incredible Caribbean adventures, we bought a 200-year-old house in a pedestrian street under the castle, in Illora, a small town in the heart of Granada’s olive-growing region in the South of Spain. The hills were cloaked in olive trees, and in the distance, the snow-capped Sierra Nevada framed the landscape like something out of a postcard. It was beautiful, the scenery stunning the pace of life deliciously slow and the abundance and quality of locally grown produce was spectacular.
It was there that I truly fell in love with olive oil. I had no choice, really—it was everywhere! Olive oil isn’t just a cooking ingredient in this region; it’s life. It’s poured generously into cakes, poured into stews, drizzled over grilled vegetables, and added to just about anything else you can think of. Used oil is even recycled into homemade soap, and the olive stones become fuel for potbelly stoves in winter. Locals think nothing of buying their olive oil in bulk and supermarkets dedicate entire aisles to this glorious green nectar from the Andalusian gods.
But what’s really remarkable about olive oil is how central it is to the Mediterranean diet, widely considered one of the healthiest ways of eating. I’d argue, though, that it’s not just about the diet. It’s the entire Mediterranean lifestyle—the slower pace, the focus on community, the daily walks (often up and down hills), and a connection to the land. People grow their own veggies, stop to chat with neighbours, and spend time outdoors. Life isn’t rushed there, and I think that contributes just as much to their longevity as the food they eat.
So, why should olive oil be the first choice of oil on your sailboat?
As I started to write about the health benefits I realised there are so many Here’s the lowdown on why this liquid gold is a must-have on your boat.
Why Olive Oil is a Superfood:
When we think of "superfoods," we usually picture exotic ingredients like acai berries or spirulina, but olive oil has been a culinary and medicinal staple for thousands of years, especially in Mediterranean cultures. It’s earned its superfood crown because it’s packed with nutrients and offers a host of health benefits, making it one of the most versatile and beneficial ingredients we can include in our diet.
1. Rich in Healthy Fats
Not all fats are “bad” for our health and Olive oil is made up primarily of monounsaturated fats, which are the heart-healthy kind. These fats help to lower LDL (bad cholesterol) and raise HDL (good cholesterol), reducing the risk of heart disease and stroke. Unlike processed oils, olive oil is minimally refined, meaning it retains most of its nutrients. Healthy fats
2. Full of Antioxidants
Olive oil is full of antioxidants, particularly polyphenols and Vitamin E. These antioxidants help combat oxidative stress in the body, which can lead to chronic diseases like cancer and heart disease. Polyphenols, in particular, are known for their anti-inflammatory properties, reducing inflammation in the body and protecting against cellular damage.
3. Anti-Inflammatory
Inflammation is a root cause of many chronic diseases, and olive oil’s anti-inflammatory effects can help mitigate this. Studies have shown that the oleic acid and polyphenols in olive oil can help reduce inflammation markers, acting in much the same way as some anti-inflammatory medications—without the side effects! So if you are suffering with sore muscles from hoisting sails or a stressful day in rough seas, the anti-inflammatory properties in olive oil as part of a healthy balanced diet can aid in quicker recovery and reduce muscle soreness.
4. Brain and Bone Health
Regular consumption of olive oil is linked to improved cognitive function and may help protect against diseases like Alzheimer’s. It’s also been shown to support bone health by increasing bone density. For sailors who need strong bones and sharp minds, this is a big win.
5. Gut Health Booster
Olive oil supports a healthy gut microbiome, which is essential for digestion and overall wellness. It has a mild laxative effect that helps keep things moving smoothly (you know what I mean!), and its anti-inflammatory properties can soothe gut-related issues like IBS. If you want more information on gut health check out this article written for Our Faceless Crew.
6. Blood Sugar Regulation
Olive oil has also been shown to help regulate blood sugar levels, making it a great option for those managing diabetes or insulin resistance. It helps slow down the digestion of carbohydrates, which means fewer blood sugar spikes—a definite plus for keeping energy levels steady while at sea.
7. Nutrient Absorption
Another reason olive oil is considered a superfood is that it helps your body absorb fat-soluble vitamins (A, D, E, and K) more efficiently. So when you’re tossing those fresh veggies into a salad, don’t forget to add a generous drizzle of olive oil—it’ll make those nutrients work harder for you!
Known as a great supporter of cardiovascular health, olive oil helps reduce the risk of heart disease and maintains healthy blood pressure levels.
8. No Cholesterol
As long as you are choosing a pure olive oil, it’s 100% cholesterol-free and can help lower bad cholesterol levels in your body.
9.Provides Sustained Energy
The healthy fats in olive oil provide a slow, steady release of energy, making it ideal for long hours on watch or during busy days of provisioning and navigating.
Fights Fatigue
The anti-inflammatory and antioxidant properties of olive oil help fight fatigue and keep your body in top shape, which is essential when you’re dealing with the demands of life on a boat.
If you are wondering how you can get more olive oil in your diet on board then please check out our recipes. We have a delicious Olive and Lemon Drizzle Cake and Our Much-Loved Anything Goes Plant-Based Pesto - think a mix between an Italian pesto and a French persillade.
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