Research into the health benefits of olive oil highlights the importance of polyphenols like Tyrosol and Hydroxytyrosol, known for their antioxidant properties and cardiovascular protection. High-quality olive oils contain these compounds in significant concentrations, offering potential defense against various diseases. The EU supports health claims for these polyphenols, underscoring olive oil’s role as a nutraceutical. Regular consumption of two tablespoons per day is advised for health benefits, while studies suggest olive oil aids in cancer prevention. Experts recommend choosing olive oil over supplements for optimal absorption of beneficial properties.
When examining the health benefits of olive oil, you encounter complex chemical terms that may be difficult to pronounce. Among the key compounds are tyrosol and hydroxytyrosol, which, along with resveratrol, belong to the polyphenol family. Within the body, these compounds act as antioxidants, guarding cells and ensuring the flexibility of blood vessels.
High-quality olive oil, in particular, contains these polyphenols in substantial concentrations, alongside numerous other beneficial compounds. Impressive studies highlight the protective qualities of top-grade olive oil against a variety of diseases. Unfortunately, many olive oils found in supermarkets do not meet these high standards.
‘The best olive oil is one that is rich in phenolic compounds,’ says Maria-Isabel Covas, a health researcher from Barcelona.
Polyphenol: These 7 Olive Oils are Particularly Rich
The following olive oils are highly recommended due to their elevated polyphenol content:
Protective Compounds in Olive Oil
The beneficial effects of olive oil polyphenols have been thoroughly validated through scientific research, allowing manufacturers to officially promote these compounds. The European Union has approved a health claim stating that olive oil polyphenols help protect blood fats from oxidative stress. This means olive oil can be classified as a nutraceutical—a modern food with health-enhancing properties.
This health claim is supported by an increasing number of scientific studies demonstrating the positive impacts of polyphenols on various common health issues, such as inflammation, allergies, arteriosclerosis, thrombosis (including stroke and heart attack), and cancer. More than 8,000 different polyphenol structures have been identified, with hundreds present in edible plants like fruits, vegetables, nuts, seeds, roots, bark, and leaves. Examples of such plants include tea, coffee, wine, and olive oil.
Interestingly, polyphenols are not a natural part of plants’ metabolism; instead, plants produce them to defend against parasites, bacteria, or fungi. Their primary function is to provide protection against oxidation.
Positive Impact: Just 2 Tablespoons Required
The polyphenol content in olive oil can vary based on the ripeness of the olives, the olive variety, and the oil’s age and storage conditions. Not only do polyphenols safeguard the heart, but they also protect the oil itself from oxidation and decompose in the process. Olive oil stored in dense stainless steel tanks with noble gas remains fresh longer and retains a higher polyphenol concentration over time compared to oil kept in a warm kitchen from a previously opened bottle.
The health significance of olive oil is directly linked to its quality classification, governed by EU regulations. Producers wishing to display health claims on their labels must use oils containing at least five milligrams of hydroxytyrosol or tyrosol per 20 grams of oil, which translates to 250 milligrams per kilogram.
Hence, the positive effects are observed when a consumer includes 20 grams of such olive oil in their daily diet (this amount is approximately two standard tablespoons).
More Than 20 Polyphenols in Quality Olive Oils
The polyphenol levels vary widely in olives, depending on whether they are found in the leaves, the fruit, or the fruit’s extract. In the pulp, these protective compounds make up about two to three percent, equating to 200 to 300 grams per kilogram. However, in oil, only about one-thousandth of that remains, which can be up to 1,000 milligrams per liter in premium oils.
The polyphenol content in the oil significantly depends on the manufacturing and processing techniques applied:
Olive Oil: Beneficial for Cardiovascular Health
Tyrosol and hydroxytyrosol are the major polyphenolic components in olive oil. Research indicates they positively influence cardiovascular health and help mitigate issues like heart attacks, strokes, and arteriosclerosis. This occurs because they affect cholesterol levels in the blood, inhibiting the oxidation of LDL (low-density lipoprotein), thereby preventing the hardening of blood vessels. Oxidized LDL can more easily penetrate arterial walls, initiating atherosclerosis with the assistance of macrophages from the immune system. This process may progress to vessel blockage, increasing risks of stroke, dementia, and heart attacks.
Additionally, oleic acid, which constitutes up to 80 percent of olive oil, helps raise HDL levels in the blood and prevents its oxidation, improving lipid metabolism. Oxidized HDL cannot effectively bind free cholesterol or transport it to the liver for breakdown, thus deterring healthy fat metabolism.