Since the first studies of the Mediterranean diet in the 1960s, extra virgin olive oil has been frequently studied with regards to its health benefits. More recently, extra virgin olive oil and its impact on health was recommended by Dr. Tim Spector, an expert on gut bacteria and Dr. Simon Poole, a physician specializing in nutrition. Extra virgin olive oil must be considered as the juice of olives, for us to be able to comprehend that its benefits are dependent upon the quality of fruits and the method of extraction and preservation for our table.
The Science Behind EVOO's Health Benefits
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Rich in Polyphenols: The principal antioxidant in extra virgin olive oil is polyphenols. Bioactive compounds reduce inflammation and oxidative stress. This will help you to reduce the risk of chronic diseases, including cancer and neurological problems. All in all, it will surely improve your heart health and enhance gut flora. Additionally, Dr. Spector says EVOO's polyphenols encourage "good" gut flora, which is essential for health.
- Heart Health: Research shows that EVOO's mono-unsaturated fats and high polyphenol count help to control blood pressure and cut the risk of heart disease. Dr. Poole notes that these molecules are particularly plentiful in premium, minimally processed EVOO. Unlike processed oils, which might undergo a heating and blending procedure, extra virgin olive oil is cold extracted to maintain most of its health advantages. Moreover, high-polyphenol-content evoos offer even more health advantages.
- Anti-Inflammatory Properties: Oleocanthal, a chemical with comparable anti-inflammatory properties to ibuprofen, is found in EVOO. This quality can help lower inflammation connected to chronic diseases including arthritis.
- Gut Health: Extra virgin olive oil's microbiome-friendly qualities make it a great choice for bolstering our gut health, which is becoming more and more important for our immunity and general well-being. As the variety of the microbiome is studied as a crucial component in our long-term health as opposed to diet stressing on maximising a single type of food, this has been a topic of growing attention.
Why Quality Matters: Choosing the Right Olive Oil
To maximise the health benefits, it is crucial to opt for high-quality, cold-extracted extra virgin olive oil. Why does this matter so much? Consider extra virgin olive oil as the juice of the olive. In a transition from the tree to the bottle, this fragile liquid can easily be damaged and lose part or all of its healthy compounds. A review of extra virgin olive oils indicates a high correlation between cold extraction and early harvest with the level of polyphenols in olive oils. Olive varieties, weather conditions, and olive processing quality also play a key role in determining the polyphenol levels. Varieties such as:
It is worth recognising that the production of olive oil tends to follow two opposing strategies.
- On one hand, large international food groups and bottling companies consider olive oil as a commodity that is primarily sold on price. Their focus is, therefore, to maximise the amount of olive oil extracted per kg of olives. The objective tends to be realised with late harvest olives, using heating and scaling every step of the production to minimise the costs.
- On the other hand, several artisan producers may choose to position their product at the end of the spectrum: early harvest, cold extraction, and small-scale production to achieve the highest quality and preserve the healthiest compounds in olive oil. This strategy carries significantly higher production costs and is usually very difficult to scale. This is the reason the healthiest olive oils usually cost more than ordinary supermarket olive oils. Chemical analysis can readily determine the quality of an olive oil.
For example, while a regular extra virgin olive oil may have an acidity of 0.8% and a polyphenolic level of 100 mg/kg, a premium extra virgin olive oil often displays an acidity of less than 0.2% and polyphenolic levels of 300–800 mg/kg.
NHS and Other Guidance: Suggestions
Though it does not particularly mention EVOO, the NHS advises the use of healthy unsaturated fats including those found in olive oil as part of a balanced diet. Additionally advised by the Eatwell Guide from the UK is replacing olive oil with saturated fats like butter.
Tips for Incorporating EVOO into Your Diet
- To keep their nutrients, sprinkle extra virgin oil over cooked vegetables and cereals or use it for salad dressings.
- Using medium and strong flavour profiles, add extra virgin olive oil to your recipe to improve the taste character.
- Choose outstanding chemical-profile premium olive oil from reliable sources.
- In your sweets or pastries, consider swapping extra virgin olive oil for butter.
- Choose extra virgin olive oils with high polyphenol levels.
- Find the best extra virgin olive oil for your taste: Certain high polyphenol extra virgin olive oils have a very robust flavour profile, with both bitterness and spiciness. Whilst these characteristics are signs of high-quality extra virgin olive oil, they may not fit every palate. It is worth considering that extra virgin olive oil is considered rich in polyphenols from a level of 250mg/kg. This means that there is a wide range of evoos with high polyphenols content of 250-400mg/kg, which will combine a high antioxidant content with a highly versatile flavour profile. Similarly to the approach of Dr Tim Spector in his Zoe recipes, we strongly believe the best nutrition is one that combines health benefits with great taste, as it will allow a sustainable pattern for the body.
- Use a variety of evoos, from mild to intense, with different flavour profiles, to pair evoos with the variety of your home cooking.
- Select small formats for your bottles and tins of EVOO, which you can consume within 3 months.
- Store it in a cool, dark place to prevent degradation.
Final Thoughts
EVOO is a nutritional powerhouse with major health advantages, not only a cooking must-have. Selecting a premium extra virgin olive oil and using it appropriately can help you to maximise its benefits for the stomach, general health, and heart. Experts like Dr. Spector and Dr. Poole suggest using this ancient oil in contemporary diets, thereby adding a tasty and nutritious supplement to your meals. Since taste is so individualised, finally, what counts is discovering good cuisine that you love.
For more detailed insights, visit Dr. Simon Poole's website and ZOE's learning resources.