Extra virgin olive oil (EVOO) has long been a cornerstone of the Mediterranean diet, celebrated for its distinctive flavour and numerous health benefits. But what makes EVOO so beneficial? The answer lies in its rich content of polyphenols and other bioactive compounds. These naturally occurring compounds not only contribute to the oil’s taste and aroma but also offer a myriad of health benefits backed by scientific research.
What are polyphenols?
Polyphenols are a group of over 8,000 phytochemicals that include flavonoids, phenolic acids, lignans, and stilbenes1. They are found abundantly in plant foods – particularly fruit, vegetables, tea, coffee and olives, and help protect the plant from UV radiation and pathogens1. Polyphenols are of interest to health professionals as research has shown they exhibit health benefits, particularly due to their ability to act as potent antioxidants. EVOO has been shown to be particularly high in polyphenols, with the most prevalent ones including hydroxytyrosol, oleuropein and tyrosol2.
Research highlights: polyphenols and health
Numerous studies have explored the relationship between polyphenol-rich diets and health outcomes. EVOO, in particular, has been the focus of extensive research, demonstrating its potential to prevent and manage various health conditions.
1. EVOO polyphenols and cardiovascular health
One of the most well-documented benefits of EVOO is its positive impact on heart health. The PREDIMED study, a landmark clinical trial involving over 7,000 participants, found that a Mediterranean diet supplemented with EVOO reduced the risk of cardiovascular events by 30% compared to a low-fat diet3. Polyphenols, particularly hydroxytyrosol, play a crucial role in this benefit by improving lipid profiles, reducing inflammation, and enhancing endothelial function4.
2. Anti-inflammatory properties of EVOO polyphenols
Chronic inflammation is a key driver of many diseases, including heart disease, diabetes, and cancer. Polyphenols in EVOO exhibit strong anti-inflammatory effects by inhibiting pro-inflammatory enzymes and reducing the production of inflammatory cytokines5. This makes EVOO a valuable addition to diets aimed at managing inflammation-related conditions.
3. Antioxidant activity of EVOO polyphenols
Polyphenols are known for their antioxidant properties, which help neutralise harmful free radicals in the body. This antioxidant capacity is crucial in protecting cells from oxidative stress, a condition linked to aging and numerous diseases. Regular consumption of EVOO can enhance the body’s antioxidant defence system, promoting overall health and longevity.
4. Neuroprotective effects of EVOO polyphenols
Emerging research suggests that EVOO polyphenols may also benefit brain health. In fact, a recent study showed that those who consumed the most olive oil had a 28% lower risk of dying from dementia compared to those who consumed the least6. The exact mechanism for how EVOO decreases the risk of dementia related death and other neurodegenerative conditions is not fully understood, however there is emerging evidence to suggest it is due to the polyphenols and their ability to reduce the blood-brain barrier permeability7.
5. EVOO polyphenols and metabolic health
EVOO has been associated with improved metabolic health, particularly in managing type 2 diabetes8. There is some research to suggest that the polyphenols in EVOO may enhance insulin sensitivity and help modulate blood glucose levels, potentially making it a valuable component of a diabetes-friendly diet8. While more research is needed to confirm these findings, along with the mechanisms of action, these effects are thought to be largely related to the oil’s anti-inflammatory and antioxidant properties, which help support overall metabolic function.
Conclusion
The polyphenols in extra virgin olive oil are powerful compounds that offer a wide range of health benefits. From supporting cardiovascular health to protecting the brain, these phytochemicals are a vital component of a health-promoting diet. As research continues to unveil the mechanisms behind these benefits, one thing remains clear: incorporating EVOO into your diet is a delicious and effective way to support overall health and well-being.
Reproduced from The Olive Wellness Institute