Nutrition is essential for promoting a healthy lifestyle and plays a significant role in the development of chronic diseases. The Mediterranean diet is well-known for its wide variety of foods and its balanced approach, contributing to a good health. The main source of fat used in this diet is olive oil.
Extra virgin olive oil is rich in healthy fats, particularly monounsaturated fats (oleic acid makes up 71% of total olive oil content), and antioxidants, such as phenolic compounds, which provide with anti-inflammatory and anti-bacterial properties. It also consists of polyunsaturated fats (omega-6 and omega-3 fatty acids). These offer numerous of benefits for our health.
The health benefits of olive oil are:
Cancer Prevention
Bone Health
Brain Health
Inflammation Reduction
Blood Sugar Control
Let’s explore the health benefits of olive oil in more detail.
**Oleic Acid and Its Benefits**
One of the primary components of olive oil is oleic acid, which is a monounsaturated fat. Scientific studies suggest that oleic acid plays a significant role in reducing inflammation and combating oxidative stress—two key factors in the development of many chronic diseases. Its stability at high temperatures makes olive oil a preferable choice for various cooking methods, including frying and sautéing, without compromising its health benefits.
**Antioxidant Properties of Phenolic Compounds**
Olive oil is also abundant in phenolic compounds, which are known for their potent antioxidant properties. These compounds help neutralize free radicals in the body, thereby lowering the risk of chronic diseases such as cancer and neurodegenerative conditions. They also play a vital role in cardiovascular health by reducing inflammation, which is a major contributor to heart disease.
**Cholesterol Management**
The phenolic compounds in olive oil protect blood cholesterol from oxidation, thus enhancing its stability. Furthermore, they actively increase the levels of high-density lipoprotein (HDL), commonly known as "good" cholesterol, while simultaneously reducing levels of low-density lipoprotein (LDL), or "bad" cholesterol. This dual action promotes better cholesterol flow, aiding in the prevention of plaque build-up in the arteries through a process known as reverse cholesterol transport.
**Prevention of Arteriosclerosis**
Additionally, olive oil and its rich supply of phenolic compounds work to prevent arteriosclerosis by decreasing lipid peroxidation, which can damage the lining of blood vessels. This protective effect helps ensure healthy blood flow and contributes to overall cardiovascular health.
**Blood Pressure and Blood Sugar Regulation**
Research has indicated that extra virgin olive oil can lower blood pressure, offering a natural way to manage hypertension—a major risk factor for cardiovascular disease and premature death. In individuals with type 2 diabetes, olive oil supplementation has been shown to enhance insulin sensitivity, leading to reductions in blood sugar levels and fasting plasma glucose.
**The Role of Polyphenols in Cancer Prevention**
Polyphenols, including well-known compounds such as oleocanthal and hydroxytyrosol, are abundant in olive oil and play a critical role in health by mitigating oxidative damage and stress caused by free radicals. Free radicals are unstable molecules that can lead to significant cellular damage, which is a major factor in the initiation and progression of cancer. The polyphenols in olive oil contribute to cancer prevention by effectively lowering the levels of reactive oxygen species (ROS), which are harmful byproducts of cellular metabolism. By preventing DNA damage and inhibiting the uncontrolled proliferation of cancer cells, these compounds demonstrate substantial anticancer properties. The antioxidant, antiproliferative, and anti-inflammatory effects of olive oil’s polyphenols have been shown to be effective against multiple forms of cancer, reinforcing the importance of incorporating this oil into a healthy diet.
**Neuroprotective Effects of Olive Oil**
Olive oil extends its benefits to neurodegenerative diseases. Polyphenols have been found to regulate insulin resistance in the brain, which is crucial for maintaining cognitive function. Studies indicate that these compounds can enhance memory, improve learning capacity, and boost overall cognitive abilities. Specifically, oleocanthal and other phenolic compounds in olive oil have been noted for their neuroprotective effects, helping to safeguard neurons and support overall brain health.
**Anti-Inflammatory Properties of Olive Oil**
One of the most significant health advantages of olive oil is its potent anti-inflammatory properties. Chronic inflammation is linked to numerous health issues, including heart disease, type 2 diabetes, various cancers, Alzheimer’s disease, and arthritis. Research has demonstrated that oleocanthal, a key phenolic compound in olive oil, exhibits anti-inflammatory effects that resemble those of ibuprofen, a widely used nonsteroidal anti-inflammatory drug. This similarity underscores oleocanthal’s potential therapeutic benefits. Furthermore, oleic acid, another major component of olive oil, helps to reduce levels of C-reactive protein (CRP), an inflammatory marker associated with various chronic diseases. The combination of these compounds contributes to the overall anti-inflammatory capacity of olive oil, making it a valuable addition to a health-conscious diet.
**Benefits for Bone Health**
Phenolic compounds possess unique characteristics due to their antioxidant and anti-inflammatory effects that also benefit bone health. Research indicates that these compounds can stimulate the proliferation of osteoblasts—cells responsible for bone formation—while decreasing the formation of osteoclasts, which are cells that break down bone tissue. This dual action helps inhibit bone resorption and supports the maintenance and growth of bone density, highlighting olive oil's potential role in promoting skeletal health.
In summary, the health benefits of olive oil are extensive—ranging from cardiovascular diseases prevention and neuroprotection to anti-inflammatory effects and bone health. Incorporating olive oil into your diet can be a delicious and effective strategy for promoting long-term health and well-being.
What is the Daily Dose?
Consuming just ½ a tablespoon of olive oil daily can be beneficial and may help reduce the risk of cardiovascular and heart diseases, as well as other chronic conditions.
Be Cautious!
Ensure that the olive oil you buy is extra virgin olive oil, rather than refined olive oil. When purchasing olive oil, carefully read the labels and ingredient lists, as some products may advertise “extra virgin” but are actually mixed with other refined oils. Extra virgin olive oil is produced from whole olives, and it preserves many of the antioxidants and bioactive compounds found in the olives. In contrast, refined olive oil undergoes processing that diminishes its nutrient content.
Written by:
Katerina Kouloumenta