The Health Benefits of Olive Oil: Insights from Experts
Olive oil is a staple in Mediterranean diets, known for its rich flavour and versatility. But beyond its culinary uses, olive oil offers remarkable health benefits that have been increasingly recognized over the years. In this article, we'll delve into the science-backed health advantages of olive oil, particularly extra virgin olive oil (EVOO), as discussed by experts Professor Tim Spector and Elizabeth Berger.
Why Olive Oil?
Professor Tim Spector explains that the initial interest in olive oil's health benefits dates back to the 1960s. Researchers observed that Mediterranean countries, where olive oil consumption was high, had significantly lower rates of heart disease compared to northern European countries. This spurred investigations into the dietary habits of these populations, ultimately pinpointing olive oil as a key component of their diet.
Key Health Benefits of Olive Oil
1. Cardiovascular Health: Numerous studies have shown that regular consumption of olive oil is associated with lower rates of heart disease and stroke. The PREDIMED study, a large-scale trial involving 7,000 Spaniards, revealed that those who consumed large amounts of olive oil had significant reductions in heart disease, strokes, and even breast cancer. was a fairly pivotal study
2. Anti-inflammatory Properties: Extra virgin olive oil is rich in polyphenols, compounds that have strong antioxidant properties. These polyphenols help reduce inflammation, protect cells from damage, and support overall heart health. One specific polyphenol, oleocanthal, provides natural anti-inflammatory benefits similar to those of ibuprofen.
3. Gut Health: Polyphenols in olive oil also nourish gut microbes, promoting a healthy gut microbiome. This interaction helps reduce inflammation throughout the body and supports a strong immune system.
4. Cancer Prevention: Observational studies suggest that higher olive oil consumption may be linked to lower rates of certain cancers. The anti-inflammatory and antioxidant properties of olive oil contribute to this protective effect.
5. Cognitive Health: Emerging evidence indicates that olive oil might help reduce the risk of cognitive decline and dementia. The PREDIMED study found signs that high olive oil intake could improve brain health and function.
Understanding the Components
Olive oil is a complex blend of fats and other compounds. The beneficial effects are primarily attributed to monounsaturated fats, particularly oleic acid, and polyphenols.
Polyphenols is an umbrella term for all kinds of chemicals you find in all kinds of plants that are exposed to the elements. Found in their thousands these chemicals protect the plant against sunlight, wind, fungal infections, pests, insects, and all kinds of traumas. They allow it to survive and function, and that's why a lot of the best wines and the best olive oils are perhaps produced in extreme temperatures, because the harsher the environment, the more polyphenols are produced.
Polyphenols act mainly via our gut microbes; by drinking olive oil, these polyphenols are released into our guts, into our colon and our microbes will feed off them giving them energy to reproduce. They then interact with the cells in our gut and our immune system, sending signals that help our heart reduce inflammation, critically sort of calming down the whole system and meaning that our vessels are in a much better healthy state than they would be if we didn't have these calming defence chemicals.
Quality Matters
Elizabeth Berger highlights that the quality of olive oil significantly impacts its health benefits. Freshly pressed, high-quality EVOO contains higher concentrations of these compounds compared to regular or refined olive oils, which not only provide health benefits but also protect the oil from oxidation. As olive oil ages, its polyphenol content decreases, reducing its health benefits. Therefore, consuming olive oil within 18 months of production is ideal.
Practical Tips
1. Storage: To maintain the quality of olive oil, store it in a dark, cool place, away from direct light and heat. Dark glass bottles are preferred over clear glass or tins to minimize oxidation.
2. Seasonality: Freshly pressed olive oil, especially new-season olive oil, has the highest concentration of polyphenols. Consuming fresh olive oil shortly after the harvest season (typically around October) ensures maximum health benefits.
3. Label Check: Always check the harvest date on olive oil bottles to ensure freshness. Avoid oils that are more than 18 months old.
Switching to high-quality extra virgin olive oil can be one of the simplest and most effective changes you can make for your health. Its benefits extend beyond heart health, offering protective effects against inflammation, certain cancers, and cognitive decline. Embrace the Mediterranean way and make olive oil a regular part of your diet for a healthier life.
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