The benefits of olive oil for children and babies

Extra virgin olive oil (EVOO) is a true treasure of the Mediterranean diet and an essential ally in childhood nutrition. Introducing it from the very first months of life offers numerous benefits that support children’s physical, cognitive and immune development.

In this comprehensive guide you will learn how and when to introduce Extra Virgin Olive Oil into your children’s diet, explore its many benefits backed by infant-nutrition experts, and find practical tips and easy recipes the whole family can enjoy.

Why Is Olive Oil Important for Children?

EVOO is an exceptional source of healthy fats, antioxidants and essential vitamins that boost child development:

• Brain development: Rich in oleic acid—similar to the fat profile of breast milk—EVOO supports nervous-system and brain maturation.

• Vitamin and mineral absorption: Enhances the uptake of vitamins A, D, E and K, plus minerals such as calcium and magnesium, strengthening bones and muscles.

• Digestive health: Helps prevent constipation, protects the digestive mucosa and improves overall gut health.

• Immune support: Antioxidants in EVOO help ward off common infections and bolster the child’s natural defenses.

According to the Spanish Association of Pediatrics, EVOO should be introduced from six months of age due to its nutritional value and ease of digestion.

When and How to Introduce EVOO into a Child’s Diet?

From 6 months

At the start of complementary feeding, drizzle one teaspoon (≈ 5 ml) of raw EVOO daily onto purées, porridges or cooked vegetables.

From 1 to 3 years

Gradually increase the amount to one tablespoon (≈ 10 ml). Add it to soups, rice dishes and lightly cooked vegetables.

Tip: Let your child taste EVOO on its own so they gently adapt to its flavor.

From 3 years onward

Include EVOO daily (10–15 ml), raw or lightly heated, avoiding high temperatures that can reduce its nutritional benefits.

In our own home we keep a couple of eye-catching bottles on the counter and invite our daughters to choose which one they want to cook with or drizzle over their morning toast. This makes them feel involved and gives them a sense of choice.

Tips to Help Kids Enjoy EVOO

• Choose mild varieties: Arbequina, Lecciana and Arbosana are gentle, slightly sweet and less peppery—perfect for young palates.

• Get them involved: Invite children to help prepare recipes with EVOO; participation boosts interest and acceptance.

• Make it fun: Use colorful or child-themed bottles. Brands such as Cladivm, AOVE Kids and Cuac offer kid-friendly packaging.

• Pair with favorites: Mix EVOO into purées, avocado, toast, plain yogurt or fresh fruit.

Simple, Nutritious Recipes with EVOO

• Creamy zucchini purée: Boil zucchini and potato, blend until smooth, then add a teaspoon of EVOO before serving.

• Fun toast: Toasted bread with grated tomato, avocado or fresh cheese, finished with a drizzle of EVOO.

• Healthy snack: Plain yogurt with strawberries, banana or kiwi, a small teaspoon of EVOO and a touch of honey.

EVOO Recommendations for Kids

At Molino y Cata you will find varieties ideally suited for introducing children to olive oil:

• Andrés Aguilar Arbequina: Mild, sweet and well-liked by kids.

• Oiltopía Lecciana: Aromatic and delicate, perfect for cold dishes.

• Supremo Arbosana: Smooth flavor and an appealing pink hue that children love.

Frequently Asked Questions (FAQ)

At what age can I give EVOO to my baby? From 6 months, alongside complementary foods.

How much EVOO should I give my child according to age?

• 6 months to 1 year: 5 ml per day.

• 1 to 3 years: up to 10 ml per day.

• From 3 years onward: 10–15 ml per day.

Is it safe to cook with EVOO for young children? Yes, though it is best used raw or at low temperatures to preserve its nutrients.

Can EVOO cause allergies? EVOO is hypoallergenic and generally safe, but—as with any new food—introduce it gradually and watch for individual reactions.

Professional Opinion

Dr. Paula Crespo, nutritionist at Campo Grande Hospital in Valladolid, states in this ABC article:

“It is important to highlight that, in children, fat intake is fundamental for healthy growth and optimal intellectual development, and therefore a good supply of fats and oils must be maintained throughout childhood. For infants under six months, breast milk is recommended as the sole fat source, both in quantity and quality.”

Scientific Support

Multiple systematic reviews and clinical trials confirm that adding small amounts of EVOO (≈ 5 ml/day from six months) to children’s diets can improve the absorption of fat-soluble vitamins (A, D, E and K) and carotenoids by up to 18 %, aid nervous-system maturation thanks to its high oleic-acid content—also present in breast milk—and, thanks to its polyphenols, reduce inflammation and the incidence of common respiratory infections (source). These findings support the official recommendations of the Spanish Association of Pediatrics, which advises 5–15 ml daily—always raw or at low temperature—to keep EVOO’s bioactive compounds intact and maximize its benefits.

Key Takeaways

• Introduce EVOO from six months, gradually.

• Benefits: brain development, nutrient absorption, stronger bones and immunity, digestive health.

• Recommended amounts: 5–15 ml daily, depending on age.

• Mild varieties: Arbequina, Lecciana and Arbosana.

• Practical tips: involve kids, easy recipes, fun presentations.

By following these tips and recommendations, you and your children can enjoy the unique, healthy flavor of EVOO and establish lifelong eating habits.

Author: Jerónimo Palacios, Co-founder of Molino y Cata, a store specializing in Extra Virgin Olive Oil.

Reviewed by: Mercedes Uceda, B.Sc. Biology, Expert Olive-Oil Taster, professor at the University of Jaén and the International University of Andalusia.