Supermarkets always have entire shelves filled with different cooking oils: soybean, sunflower, canola, pumpkin seeds, and whatnot. They all claim to have specific health benefits; at least they claim they don’t have the most unhealthy and undesirable features of regular oils. Still, none of them can match the scientifically proven medicinal benefits of olive oil for the heart, brain, and gastrointestinal system.
Indeed, the difference between extra virgin olive oil (EVOO) and other oils is crystal clear. Unlike refined oils, which increase the so-called “bad cholesterol”, olive oil is rich in polyphenols and healthy fats that prevent oxidation and improve cardiovascular health. More importantly, its chemical structure remains stable at high temperatures, where soybean oil would start releasing free radicals and other harmful components, for instance.
According to historians, olive oil originated somewhere among Eastern Mediterranean civilizations, between 6,000 and 8,000 years ago. Its health benefits have only been accurately described by modern science, but ancient civilizations already knew there was something about it. It was linked to fertility and enchantments for warding off evil. It was considered a symbol of purity and prosperity in ancient Greek culture, and a staple in the Mediterranean diet.
Key Compounds Behind Olive Oil’s Health Properties
Forget about enchantments and evil spirits; EVOO has solid health benefits backed up by modern science. Typically, a high-quality EVOO contains hundreds of chemical compounds that define its color, texture, aroma, and taste. Compounds such as polyphenols, oleocanthal, oleic acids, tocopherols, and squalene make up the frontline of olive oil medicinal properties.
Simply put, the combination of these compounds yields superb antioxidant and anti-inflammatory properties. Such properties are known to reduce pain, improve cardiovascular health, and prevent the development of several types of cancer. Arguably, polyphenols are the most important, as they are found in high concentrations in top-quality EVOOs.
Tocopherols and squalene are among the most promising anti-cancer compounds, which extra virgin olive oils also have in abundance. Meanwhile, oleocanthal’s anti-inflammatory effects resemble those of ibuprofen. Recent studies suggest it’s effective in the prevention of neurodegenerative diseases and diabetes 2 diabetes, apart from numerous types of cancer.
Olive Oil And Cardiovascular Health
Olive oil stands out for its high content of unsaturated fatty acids, especially oleic acid, which makes up most of its fatty profile. This type of fat is characteristic of balanced eating patterns and is associated with better nutritional quality in the diet.
When it comes to virgin or extra virgin olive oil, its value is enhanced by the natural presence of polyphenols, such as hydroxytyrosol and its derivatives. These antioxidant compounds are among the elements that help protect lipids from oxidative processes within the body.
In this context, regular consumption of olive oil, as part of a varied diet and healthy lifestyle, is linked to the proper maintenance of cardiovascular health, consolidating it as a benchmark fat in the Mediterranean diet.
Why Is Extra Virgin Oil The Most Studied
There are dozens of edible oils available in cuisines around the world, but none of them are like olive oil. In fact, it has become one of the “superfoods,” that is, a food with proven and solid health benefits.
It is also an ideal oil for study, thanks to its purity, which is due to the traditional method of cold pressing extraction. This means that it is much easier to isolate and analyze its components than refined oils or those that use chemical solvents during extraction. It can also withstand fairly high temperatures without losing its nutritional value or chemical properties.
Olive Oil As Part Of A Long-Term Healthy Diet
The Mediterranean diet consists of whole grains, healthy fats (such as those found in nuts and olive oil), fruits, and vegetables.
Multiple studies conducted on large Mediterranean populations have shown how their diet improves quality of life and can prolong longevity. Regular consumption of olive oil significantly reduces the risk of diabetes and premature death from heart and brain diseases.
So now you know, take care of your health with a little olive oil every day!
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