Why Extra Virgin Olive Oil Is A Liquid Gold You Should Consume

The Mediterranean diet, recognized for preventing degenerative diseases and promoting longevity, is characterized by its high use of olive oil and extra virgin olive oil (EVOO), which is rich in health-promoting polyphenols (Gaforio et al, 2019).

Especially, extra virgin olive oil is a prominent food with its benefits emphasized in contemporary health discussions.

Nutrition Profile of EVOO

Fats:

• Monounsaturated Fats: About 73% of the oil in EVOO is monounsaturated fat, which is heart-healthy and helps to lower bad cholesterol levels while raising good cholesterol levels.

• Polyunsaturated Fats: These account for around 11% of the oil and are essential fats, meaning the body cannot produce them and they must be obtained through diet.

• Saturated Fats: Approximately 14% of the oil is saturated fats, considerably lower than in many other cooking oils.

Vitamins and Minerals:

• Vitamin E: A powerful antioxidant, vitamin E helps protect against heart disease and cancer by neutralizing free radicals in the body. One tablespoon of olive oil contains about 1.9 mg of vitamin E, about 10% of the daily recommended intake.

• Vitamin K: Essential for blood clotting and bone health, one tablespoon of olive oil provides about 8.1 micrograms of vitamin K, approximately 10% of the daily value.

Antioxidants:

• Polyphenols: They are powerful antioxidants that reduce inflammation and decrease the risk of heart disease and cancers. Specific polyphenols like hydroxytyrosol, oleuropein, and tyrosol are particularly noted for their protective effects on cellular and heart health.

• Phytosterols: At about 221 mg per 100 grams, phytosterols in olive oil help to block the absorption of cholesterol in the digestive tract, thus promoting lower cholesterol levels.

Anti-inflammatory Compounds:

• Oleocanthal: This compound has anti-inflammatory properties similar to ibuprofen, making it beneficial in reducing pain levels and inflammation, and potentially beneficial for arthritis sufferers (González-Rodríguez et al., 2023).

Health Benefits of EVOO

• Cardiovascular Health:

  • EVOO consumption is linked to reduced risks of cardiovascular diseases (CVD), including lower blood pressure and improved lipid profiles (Lukas and Georg, 2014).

• Cancer Prevention:

  • Observational studies suggest a lower incidence of cancers, particularly breast and colorectal cancer, in regions consuming diets high in EVOO (Gaforio et al, 2019).

• Other Non-Communicable Diseases (NCDs):

  • Adherence to a diet rich in EVOO is associated with lower risks of various NCDs like type 2 diabetes and obesity (Gaforio et al, 2019).

  • EVOO intake is beneficial for blood pressure management and weight control.

• Chronic Immune-mediated Inflammatory Diseases

  • Regular consumption of EVOO helps cure rheumatoid arthritis, inflammatory bowel disease, multiple sclerosis, systemic lupus erythematosus, and psoriasis (Santangelo et al., 2018).

Extra Virgin Olive Oil vs Virgin Olive Oil vs Olive Oil

It’s about the extraction processes, acidity levels, flavor profiles, and nutritional qualities.

1. Extra Virgin Olive Oil (EVOO): EVOO is made from the first pressing of olives without using heat or chemicals. EVOO has the lowest acidity level (usually below 0.8%) among olive oils, and it retains more of the natural antioxidants and vitamins found in olives.

2. Virgin Olive Oil (VOO): Like EVOO, virgin olive oil is also extracted from the first pressing of olives without the use of heat or chemicals. However, it has a slightly higher acidity level (up to 2%) compared to EVOO.

3. Olive Oil: Sometimes labeled as "Pure Olive Oil" or just "Olive Oil," this type is a blend of refined olive oil and virgin olive oil. Refined olive oil is produced using heat or chemicals to neutralize flaws in the flavor and aroma of the oil extracted from damaged or overripe olives. The refining process removes some of the antioxidants and vitamins present in virgin olive oil. To enhance its flavor and nutritional content, virgin olive oil is added back to the refined oil.

Both EVOO and VOO offer health benefits, and EVOO provides superior flavor due to its lower acidity and more robust flavor profile.

I would avoid using refined olive oil because it loses its health benefits during the heating and chemical processes used in its production.

Proper Ways To Consume EVOO

The health benefits of EVOO are attributed to its polyphenol profile. If EVOO is consumed cooked, however, the cooking process may degrade and transform polyphenols.

Temperature degrades the polyphenols of EVOO during the sauté cooking process.

The polyphenol content decreased by 40% at 120 °C and 75% at 170 °C compared to raw EVOO (Lozano-Castellón et al., 2020).

The typical Mediterranean diet suggests the consumption of EVOO in the range of 25-50 grams per day (approximately 2 to 4 tablespoons).

Here are some ways to incorporate EVOO into your diet:

1. Dressings and Vinaigrettes:

   • Mix EVOO with vinegar, lemon juice, salt, pepper, and herbs like basil or oregano to create a simple yet flavorful dressing for salads. The richness of EVOO pairs well with the acidity of vinegar or lemon, enhancing the fresh flavors of garden salads.

2. Drizzling Over Foods:

   • Drizzle EVOO over grilled vegetables, soups, or bruschetta. The oil adds a smooth, rich finish to both warm and cool dishes.

3. Dipping:

   • Use EVOO as a dip for fresh bread. You can spice it up by adding balsamic vinegar, fresh herbs, crushed garlic, or grated Parmesan cheese to the oil.

4. Finishing Oil:

   • Add a splash of EVOO as a finishing touch before serving a dish to boost its aroma and flavor. It works great on pasta, risotto, and even pizza.

5. Marinades:

   • Use EVOO as the base for marinades. Combine it with lemon zest, garlic, herbs, and spices to marinate meats like chicken, lamb, or fish before cooking to add depth and moisture.

6. Homemade Pesto:

   • Blend EVOO with basil, pine nuts, Parmesan cheese, and garlic to make a classic pesto. This can be used as a sauce for pasta, a spread for sandwiches, or a garnish for soups.

7. Ice Cream:

   • For a unique dessert, drizzle a little EVOO over vanilla ice cream and sprinkle with sea salt. The combination of sweet and savory will surprise and delight your taste buds.

Conclusion

Most chronic diseases are preventable with a healthy diet. And EVOO is a prominent factor in making your diet healthy. Incorporating extra virgin olive oil (EVOO) into your diet will help you prevent and manage chronic diseases, including immune-mediated inflammatory diseases (IMID).

With its unique blend of monounsaturated fats and powerful phenolic compounds, EVOO offers antioxidant, anti-inflammatory, and immune-modulating properties that contribute to a healthier lifestyle.

Appendix

Why is monounsaturated fat (fat in EVOO) better than saturated fat (fat in red meat)?

1. A high saturated fat diet worsened insulin sensitivity slightly, whereas MUFA diets did not impact insulin sensitivity (DiNicolantonio and O’Keefe, 2022).

2. Replacing saturated fats with monounsaturated fat can reduce body fat, especially harmful visceral fat, and improve metabolic health markers such as blood pressure (DiNicolantonio and O’Keefe, 2022).

How is monounsaturated fat beneficial for weight loss?

1. Oleic acid (the predominant fat in olive oil) has a greater oxidation rate than stearic acid (a saturated fat found in beef and chocolate). Fat that has a higher oxidation rate liberates more energy and can thus reduce subsequent food intake due to increased satiety (DiNicolantonio and O’Keefe, 2022).

2. The change from saturated to monounsaturated fat in people’s diets seems to increase fat burning at the cellular level. A study looking at the use of fat for energy (as opposed to carbohydrate) showed that, during the five hours after a meal whose main fat was olive oil, subjects burned more fat for energy than subjects whose meal fat source was cream (Piers LS, Walker KZ, Stoney RM, et al., 2002).

What are polyphenols and why are they good for our body?

Polyphenols are reducing agents, and together with other dietary reducing agents, such as vitamin C, vitamin E and carotenoids, referred to as antioxidants, protect the body's tissues against oxidative stress and associated pathologies such as cancers, coronary heart disease and inflammation (Tapiero et al., 2002).

Here are the health benefits of polyphenols (Source: Cory et al., 2018):

1. Enhance Brain Health: Polyphenols have shown potential to protect against cognitive decline and neurodegenerative diseases by interacting with neuronal pathways and protecting nerve cells.

2. Anti-inflammatory and Antioxidant: Polyphenols can reduce oxidative stress and inflammation, potentially lowering the risk for chronic conditions like heart disease, diabetes, and cancer.

3. Cardiovascular Health: Compounds like flavonoids and resveratrol can improve heart health by enhancing arterial function and reducing LDL cholesterol oxidation.

4. Diabetes Management: Polyphenols such as anthocyanins can help manage diabetes by protecting pancreatic beta cells and improving glucose metabolism.

5. Weight Management: Certain polyphenols are associated with reducing obesity risk through mechanisms like promoting fat oxidation and reducing inflammation.