Extra virgin olive oil (EVOO) has been celebrated for centuries, particularly in the Mediterranean region, where it is a cornerstone of a healthy diet. Its health benefits have been widely acknowledged since the first studies of the Mediterranean diet in the 1960s, and more recent research has only reinforced its reputation. Experts such as Dr. Tim Spector, a leading authority on gut bacteria, and Dr. Simon Poole, a physician specialising in nutrition, have endorsed EVOO for its wide-ranging health benefits.
How EVOO Supports Health
Extra virgin olive oil is not just a versatile cooking ingredient but a powerful source of essential nutrients that contribute to overall health and well-being. Rich in monounsaturated fats, particularly oleic acid, EVOO has been shown to improve heart health by reducing the risk of cardiovascular disease. According to studies, replacing saturated fats with monounsaturated fats, like those found in EVOO, can help lower LDL (bad) cholesterol levels while simultaneously increasing HDL (good) cholesterol.
EVOO contains various antioxidants, including vitamin E and polyphenols, which have anti-inflammatory properties. These antioxidants help neutralise free radicals in the body, reducing oxidative stress that can lead to chronic diseases such as cancer and neurodegenerative conditions like Alzheimer’s disease. Dr. Simon Poole, an expert in nutrition, highlights that EVOO’s anti-inflammatory effects may also support managing conditions such as arthritis, improving joint health and reducing pain.
EVOO has also been associated with improved gut health. Dr. Tim Spector, a UK expert on gut bacteria, has pointed out that the polyphenols in EVOO help nurture a healthy gut microbiome. A balanced microbiome is essential for digestion, immunity, and mental health. The beneficial compounds in EVOO can promote the growth of good bacteria while inhibiting harmful microbes, contributing to better digestion and enhanced overall health.
The Role of Olives and Extraction Methods
To fully grasp the health benefits of EVOO, it is important to consider the quality of the olives from which the oil is extracted and the methods used to obtain it. EVOO is made from fresh, high-quality olives that are cold-pressed without the use of heat or chemicals. This process preserves the oil’s natural antioxidants, vitamins, and polyphenols, ensuring that it retains its full health benefits.
The quality of the olives plays a significant role in determining the overall nutritional profile of the oil. When they are still green, olives that are harvested at the peak of ripeness typically produce higher-quality oil with more polyphenols and antioxidants. These compounds are responsible for many of the health benefits associated with EVOO, including its anti-inflammatory and heart-protective properties.
Furthermore, EVOO’s preservation is crucial to maintaining its health benefits. Heat, light, and air exposure can degrade the oil, reducing its potency and nutritional value. To preserve EVOO’s quality, it is important to store it in dark glass bottles or tins, away from heat sources. Consuming EVOO soon after production is also recommended to ensure it delivers the maximum health benefits.
EVOO and Its Impact on Chronic Disease
Research has shown that EVOO can significantly reduce the risk of chronic diseases, especially those related to cardiovascular health. The Mediterranean diet, which is rich in EVOO, has been consistently linked to a lower incidence of heart disease. The oil’s high monounsaturated fat content, combined with its antioxidants, helps reduce blood pressure, lower cholesterol levels, and prevent the formation of blood clots, all of which contribute to heart health.
In addition to heart disease, EVOO has been shown to protect against cancer. The polyphenols in EVOO, particularly oleocanthal, have been found to possess anti-cancer properties by inhibiting the growth of cancer cells and promoting their destruction. While more research is needed, early studies suggest that EVOO may play a role in preventing certain types of cancer, including breast and colorectal cancer.
EVOO has also been linked to improved brain health. The polyphenols in EVOO have neuroprotective effects that help combat the progression of neurodegenerative diseases like Alzheimer’s. By reducing inflammation and oxidative stress in the brain, EVOO may help maintain cognitive function and protect against conditions like dementia.
