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Oil Up! The Benefits of Olive Oil

Health | July 29, 2019

The predominant oil that’s both frequently used and talked about in nutrition research would have to be hands down olive oil. As a culinary tool, it brings out the flavor of practically all dishes, from tender greens to juicy meat. And as a “superfood”, it can help to improve health and longevity. If you’re one of the few who hasn’t already made it a staple food in your diet or are looking to pat yourself on the back for including it regularly, then read on for the benefits of what I’d like to think of as the King of Oils.

Nutrient 101

The recommended serving size for olive oil is one tablespoon. In that tablespoon, you’re receiving a number of nutrients, including heart-healthy monounsaturated fats, a bit of saturated fat and omega-6 and omega-3 fatty acids, and modest amounts of Vitamin E and K. [1] In addition to these nutrients, you’ll also be getting a number of antioxidants, which are active substances that help to quell inflammation and ward off disease. [2] These particular antioxidants are unique to olive oil, and so far, at least 30 have been recorded. These include oleuropein, hydroxytyrosol, and tyrosol, all of which are what give olive oil its authentic bitter, pungent flavor. [3]

Heart Health

Although I and many experts are not always in agreement with the American Heart Association (especially when it comes to their stance on coconut oil), what unites us together is the appreciation for olive oil. We all agree that olive oil (a staple food of the widely researched and respected Mediterranean diet) is definitely one of the top foods you can eat for a healthy heart. [4] There’s even science to back this up. A growing bodying of evidence has shown that olive oil can prevent the pro-inflammatory effects of oxidation in “bad” LDL cholesterol, lower blood pressure, prevent blood clots, and improve the lining of blood vessels. [5] [6] Better yet, a huge study involving 7,216 patients found that those who’d eaten olive oil consistently were able to reduce their risk of heart disease by as much as 35%, with higher intakes increasing the percentage up to 48%. [7]

Inflammation

Remember those antioxidants I mentioned earlier? Well, since I let the cat out of the bag, I may as well speak to their anti-inflammatory effects. Inflammation is tied to a number of diseases and conditions, and if we can prevent or reduce it, the better we are at being resilient towards poor health. For instance, another type of antioxidant that olive oil contains is oleocanthal, which preliminary research speculates could be as strong as 10% of an adult dosage of ibuprofen. [8] Olive oil as a whole can interfere with the inflammatory process. For instance, it can bring down levels of pro-inflammatory markers including CRP (C-reactive protein) and block certain genes and proteins that instigate inflammation. [9] [10]

Even conditions that are specifically driven by inflammation can be improved with just a bit of oil grease. Rheumatoid arthritis, in particular, can be improved, especially when patients combine a healthy intake of olive oil with supplemental fish oil, which is also high in another anti-inflammatory fat in the form of omega-3 fats. [11] Now, these effects aren’t limited to the short-term. In fact, the benefits are even greater when olive oil sticks with you for the long haul. A study from the European Journal of Clinical Nutrition set out to prove just that by tracking 187 subjects over a three-year period. At the end of the study, the researchers made the astonishing discovery that the patients had improved their cardiovascular health, lost weight, and (to put a massive cherry on top) had increased levels of antioxidants in their blood! [12]

Brain Health

OK, if heart disease doesn’t spike your interest, then what about your brain? Turns out, olive oil is great for a healthy brain! Especially when it comes to preventing neurodegenerative diseases like Alzheimer’s. In animal research, olive oil was shown to not only reduce but actually remove the accumulation of beta-amyloid plaques within brain cells; these plaques are not only dangerous but lethal, like having your arteries being clogged and leading to heart disease. [13] A few years ago in 2017 researchers from Temple University also found that regularly consuming extra-virgin olive oil helped to protect the brain from Alzheimer’s whilst supporting cognition and preserving memory. [14] Another way in which olive oil protects against Alzheimer’s and supports the brain is by stimulating a process known as autophagy. To put it simply, autophagy is like a cellular cleanse, breaking down old, toxic proteins and cellular wastes that, when increased and not removed, can lead to impaired function and disease. [15] [16] Once again, while the research so far has been shown in mice, it’s enough to provide further investigation and does demonstrate that olive oil can massively support your health.

Buyer Beware

Now that we’ve explored the powerful properties of olive oil, I’m sure you’re more than welcome to make it a fine addition to your diet. While I’m definitely all for it, I do want to add a cautionary note. You see, as it turns out, the vast majority of us have been duped. Not too long ago it was revealed that a whopping 80% of the olive oil sold on the market was fake. In fact, not only did it not contain olive, it had highly inflammatory, oxidized, old, and rancid oil from processed forms of oil like canola and soy. [17] This scandal had shocked many consumers, including yours truly. But don’t worry, while this truth is a bitter pill to swallow, there are better, more reliable ways to obtain real, authentic oil. After investing in a bit of research, I’ve found some good information that I’d like to pass on to you when it comes to shopping for good (and real) olive oil.
Here’s what to look for:

Look for the date of harvest and/or a best-by-date, since olive oil should really on last for one year.
Make sure that the bottle is a dark glass; this prevents it from being oxidized due to light exposure. Metal tins are also acceptable.
Check for the right certification(s), such as COOC Certified Extra Virgin in California, the Extra Virgin Alliance’s EVA-approved label for global certification, and the Italian UNAPROL’s “100% Quality Italiana”.
Don’t fuss over color; many brands often add chlorophyll to make it greener and appear “fresher”. Phrases like “cold pressed” and “first pressed” are unregulated, clever ploys to make you pay more for a label. The only types you should look for are either “pure olive oil” or “extra virgin olive oil”.
Do the taste test: pucker up, because real olive oil usually packs a bit of bitter, pungent or spicy “kick”. If you’re tasting hardly anything, you may have been tricked.

[18] [19]

Bon Appetit!

“But Zuzka, how can I include olive oil into my diet?” Fear not! I have some really tasty recipes for you to make right in the comfort of your home that incorporate this superfood. Just be sure you don’t go crazy and have an entire cup full of oil. As they say, you can have too much of a good thing. Watch out and beware of acquiring excess calories from having a plethora of oil on a daily basis. (At least one to three tablespoons is fine for most people.)

Greek Spinach Dip
Quinoa Bowl with Ground Turkey
Zucchini Salad with Manchego Cheese
Kale Salad with Pesto Dressing

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Comments Add Comment

Private Member | July 31, 2019 @ 3:44 pm

After scouting brands, I have 3 that I almost exclusively buy now. California Olive Ranch, McEvoy, or TJ California Estate (sadly discontinued). Unfortunately due to bad weather in California over last few years, Olive trees weren’t producing enough to make 100% California Olive oil so California Ranch has had to make a blend. Still good, and certified, but looking forward to when they bring back olives 100% from their ranch! 🙂