By Lisa Radinovsky from Greek Liquid Gold.
Olive oil’s health benefits have been studied so much that they are now widely recognized. In fact, it is hard to keep up with all the articles about scientific evidence for extra virgin olive oil’s ability to help prevent and cure diseases. Followed by links to some of the clearest, most useful recent articles, this summary of the main benefits can help.
Olive oil is largely composed of oleic acid, a monounsaturated fat. When used to replace animal fat, olive oil can help control cholesterol levels, as both the European Union and the U.S. Food and Drug Administration (FDA) have acknowledged. It now seems that olive oil can do much more than that. Study results increasingly show that many of the health benefits of olive oil come from its phenolic compounds (polyphenols), which have antimicrobial, antioxidant, and anti-inflammatory properties. This means they can help prevent a number of serious, common diseases. The squalene, Vitamin E, and phytosterols in olive oil also have beneficial effects.
In 2012 the European Food Safety Authority (EFSA) approved a health claim about olive oil that states, “olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.” As Dr. Prokopios Magiatis explains, this “means protection of LDL cholesterol from oxidation, and consequently protection from heart attack and stroke.” EFSA limited this claim to olive oils containing “at least 5mg of hydroxytyrosol and its derivatives (e.g. oleuropein complex and tyrosol) per 20mg of olive oil.” This includes oleacein and oleocanthal.
Which olive oil should I use?
There are more polyphenols in some olive oils than others. Generally, extra virgin olive oil is the most flavorful grade of olive oil as well as the healthiest, with a higher phenolic content than virgin olive oil, regular olive oil, or even lower grades. Early harvest extra virgin olive oils (EVOOs) from certain olive varieties, including some of the most common ones in Greece, tend to have the highest phenolic content and thus the greatest health benefits. These EVOOs are produced from unripe olives.
Olive oil health benefits at a glance
Scientific studies have provided support for claims that consumption of three to four tablespoons of extra virgin olive oil daily can reduce inflammation, improve “good” (HDL) cholesterol function as well as liver and kidney health, increase gut microbiota diversity, and provide the following health benefits:
Extra virgin olive oil can help lower
- triglycerides
- blood pressure
- blood glucose levels
- total blood cholesterol
- “bad” (LDL) cholesterol
Extra virgin olive oil can help decrease the risk of and/or alleviate:
- lupus
- strokes
- anxiety
- depression
- skin cancer
- osteoporosis
- heart disease
- breast cancer
- type 2 diabetes
- prostate cancer
- colorectal cancer
- rheumatoid arthritis
- Alzheimer’s disease
- Parkinson’s Disease
- hardening of the arteries
- inflammatory bowel disease
- development of atherosclerosis
- non-alcoholic fatty liver disease
In addition, olive oil phenols have killed cancer cells in test tubes, decreased inflammation like ibuprofen does, and inhibited the growth of tumors. No wonder Hippocrates, the ancient Greek physician known as the father of western medicine, called olive oil “the great healer” and prescribed it for more than 60 medical conditions!
How can I enjoy olive oil’s health benefits?
Some people try to avoid consuming much fat in order to avoid gaining weight. However, when used in moderation, olive oil can help us lose weight or maintain a healthy weight, because this healthy fat helps us feel full, making us less likely to overeat or eat again too soon. It also makes nutritious vegetables and pulses taste better, for example as part of the famously healthy traditional Mediterranean diet, where olive oil plays a central role.
There is some debate about whether to consume olive oil raw rather than cooked, so nutrients that can be damaged by heat remain intact. Eating it raw may be the best way to get EVOO’s full benefits. At the same time, many scientists contend that EVOO is also the best fat to cook with, because cooking certain vegetables in olive oil increases their polyphenol content and hence their health benefits. Moreover, olive oil helps us digest and absorb the carotenoids in plants that are considered anti-carcinogenic. Marinating and cooking meat with olive oil is a good idea, too, thanks to its antioxidants. It is safe and healthy to cook, bake, and fry with olive oil at any normal home cooking temperature.
*Originally published on Greek Liquid Gold: Authentic Extra Virgin Olive Oil (greekliquidgold.com). See that site for recipes with olive oil, photos from Greece, agrotourism and food tourism suggestions, and olive oil news and information.
