| Published March 22, 2024 Extra virgin olive oil (EVOO) is not just a culinary staple with its rich distinct, flavor; it’s also a powerhouse of nutrition that has been the subject of extensive scientific research. Lets delve into the health benefits of extra virgin olive oil from a scientific standpoint. Why is it called “extra virgin?” what are the specific components that make it so amazing? how does it help our brain and heart health? also is it better to take the oil raw or cook with it? Lastly, what is one of the best varieties ? What Makes Olive Oil “Extra Virgin”? The term “extra virgin” refers to the highest quality of olive oil, obtained directly from olives and solely by mechanical means. The criteria involve not just the method of extraction but also strict standards for chemical composition and sensory characteristics. Extra virgin olive oil is made from the first pressing of the olives, without the use of heat or chemicals, which preserves the natural flavors and health benefits. In contrast, regular or “pure” olive oils may be processed using heat or chemicals, leading to a product with fewer nutrients and health properties. What’s in EVOO? an article from frontiers of nutrition states it well, “Olive oil delivers high amounts of favorable nutrients including MUFAs in the form of oleic acid, polyphenols, vitamin E, and lipid molecules. These nutritional metabolites endow olive oil, especially the extra-virgin one, with cardiometabolic protective effects via the well-known anti-inflammatory, antioxidant, and anti-thrombotic functions”(1)There are many interesting molecules in EVOO as stated above: oleic acid, phenols, and squalene. The Phenols give it its distinctive somewhat bitter taste, but also pack a powerful healthy punch. There are 2 main phenols that have been looked at – hydroxytyrosyl and oleupreines. Lets look at these next. Oleuropeins and Brain Health One of the most fascinating compounds in EVOO are oleuropeins. Oleuropeins have numersou benefits including antioxidant and anti-inflammatory effects. Research suggests that oleuropein may have potential in reducing the risk of Parkinson’s disease by blocking the aggregation of alpha-synuclein, a protein that forms harmful plaques in the brains of patients with Parkinson’s (2). This mechanism is a promising area of research for the prevention and management of neurodegenerative diseases. Hydroxytyrosol: Mechanism of Action and Health Benefits Hydroxytyrosol is another potent antioxidant found in extra virgin olive oil. Its health benefits are vast, ranging from protection against oxidative stress to reducing the risk of chronic diseases. Hydroxytyrosol works by scavenging free radicals and protecting cells from damage. It also enhances the antioxidant defenses of the body, contributing to a lower risk of diseases associated with oxidative stress, such as cancer and heart disease. Overall Olive Oil Health Benefits A landmark study has demonstrated that for every increase in olive oil consumption, there was a corresponding decrease in mortality and heart disease risk, up to about 20 g or so per day (3). This protective effect is attributed to the oil’s high content of monounsaturated fats and polyphenols, which help reduce inflammation and improve cholesterol levels, thereby lowering the risk of heart disease. Consuming Olive Oil: Raw vs. Cooked The benefits of extra virgin olive oil can be influenced by how it is consumed. When used raw, such as in dressings or as a finishing oil, it retains its full array of nutrients and compounds. Cooking with olive oil, especially at high temperatures, can lead to the degradation of some beneficial compounds. However, extra virgin olive oil is relatively stable to cook with due to its high antioxidant content, which protects the oil from oxidative damage up to a certain point. The Best Varieties of Olive Oil Among the various types of olive oil, the Koroneiki variety is often singled out for its high levels of oleuropeins, making it one of the best choices for health-conscious consumers. Originating from Greece, Koroneiki olive oil is prized for its robust flavor and health benefits, including its potential to contribute to heart and brain health. In conclusion, extra virgin olive oil stands out not just as an amazing golden oil but also as a significant contributor to health, backed by scientific research. Its unique compounds, such as oleuropeins and hydroxytyrosol, offer protective benefits against a range of diseases, particularly those affecting the heart and brain. By choosing high-quality extra virgin olive oil, such as the Koroneiki variety, and incorporating it into the diet in mainly its raw form, individuals can take advantage of its numerous health benefits. 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9623257/ 2 https://www.nature.com/articles/s41598-023-29287-4#:~:text=The%20mechanism%20of%20neuroprotection%20of,induced%20in%20parkinsonian%20mice%20model. 3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9623257/ |
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