Olive oil, health and polyphenols

When it comes to olive oil and health, polyphenols, antioxidants and oxidative stress are topics that are being talked about more and more, and we are seeing increased interest in our many conversations about nutrition.

Olive oil, which is rich in polyphenols

If you are looking for an extra virgin olive oil with a high polyphenol content, here is a selection of olive oils that are particularly rich in polyphenols:

Societa Agricola Mascio Extra Virgin Olive Oil - 474 mg/kg

Affiorato Extra Virgin Olive Oil - 451 mg/kg

Castello di Poppiano Extra Virgin Olive Oil - 408 mg/kg

Finca Cortijo Extra Virgin Olive Oil - 373 mg/kg

Sabino Leone Extra Virgin Olive Oil - 365.3 mg/kg

Frantoio Pruneti Extra Virgin Olive Oil - 363 mg/kg

On average, good quality extra virgin olive oils contain between 250 and 500 mg of phenolic compounds per kilogram of oil.

What are polyphenols, antioxidants and oxidative stress?

Polyphenols, antioxidants and oxidative stress are fundamental concepts for understanding the effects of our diet on health and the prevention of numerous diseases. Let's decipher their role and their influence on our organism.

Polyphenols

Polyphenols are a group of antioxidants that occur naturally in the human body and in many plants, including a wide variety of fruits, vegetables, seeds and other plant foods. These compounds are known for their protective properties, in particular helping to protect lipid molecules present in the blood from oxidative stress.

Oxidative stress

Oxidative stress, on the other hand, can lead to cell damage and inflammation, disrupting the body's normal functions.

It occurs when an accumulation of free radicals - unstable molecules produced during natural metabolic processes or by external factors such as pollution, smoking and UV radiation - damages the body's cells. This phenomenon is particularly worrying as it is linked to many serious diseases.

It can be said that oxidative stress causes cells to “rust”. Oxidative damage and neuronal inflammation are particularly associated with diseases such as cancer, cardiovascular disease, cognitive impairment and certain forms of dementia (such as Alzheimer's), eye diseases (such as cataracts), type 2 diabetes and certain forms of arthritis.

Antioxidants

Antioxidants are substances that play a crucial role in protecting our body. They work by neutralizing unstable molecules, known as free radicals, which can cause cell damage. But what exactly are these free radicals? They are molecules that our body produces naturally when it converts food into energy or when it reacts to external factors such as pollution, smoking or UV radiation. These free radicals are unstable, i.e. they try to “stabilize” themselves by attacking other cells, which can lead to damage, particularly to cell membranes, DNA and proteins.

By neutralizing these free radicals, antioxidants help prevent the damage they can cause, reducing the effects of oxidative stress. This protects our cells and slows down cell ageing. A diet rich in fruits and vegetables, which are natural sources of antioxidants, strengthens these defenses and thus lowers the risk of developing chronic diseases related to inflammation and cell damage.

However, although we know that antioxidants are beneficial to health, we do not yet know exactly how they interact with other molecules in our body. Research is continuing to better understand their role and mode of action in complex biological processes, particularly their interaction with substances such as polyphenols. These future findings could allow us to better harness the potential of antioxidants to prevent disease and enhance our well-being.

Olive oil and polyphenols - quality is crucial

According to the requirements of the European Union (EU Health Claim), an olive oil must contain at least 250 mg/kg of polyphenols so that a daily consumption of 20 g of olive oil can be claimed that the polyphenols in olive oil help to protect blood lipids from oxidative stress.

To reap the benefits of the polyphenols in olive oil, it is crucial to choose fresh, high-quality extra virgin olive oil. This is because the polyphenol content of an olive oil can vary greatly depending on where and how it is produced, transported and stored.

For example, the polyphenol content is measured at the time of bottling, when the olive oil is fresh. This content gradually decreases after bottling, especially when the oil is exposed to oxygen, heat or light.

Therefore, we recommend that you make sure you buy good quality extra virgin olive oil, always reseal the bottle, store the oil in a dark place away from direct light (i.e. not in a transparent bottle or on a sunny windowsill) and consume the olive oil when it is still fresh.

Olive oil: a healthy source of fats

At Oliviers&Co., the joy of cooking and taste are at the heart of our mission, and a good, fresh extra virgin olive oil is simply delicious. But by incorporating a high-quality olive oil with a high polyphenol content into your daily diet, you can also help your body protect itself from oxidative stress.

According to official dietary recommendations, olive oil is one of the best sources of fat for a healthy and environmentally friendly diet. It is recommended to give preference to vegetable oils such as olive oil or rapeseed oil over solid fats such as butter or coconut oil.

These vegetable oils provide the essential fatty acids the body needs, reduce the risk of cardiovascular disease and have a lower carbon footprint than products such as butter.

Olive oil is therefore more than just a culinary delight: it is also a source of well-being and one of the pillars of the Mediterranean diet. However, this does not mean that it should be consumed in large quantities.

When it comes to nutrition, balance is always key. Olive oil is a tasty and healthy source of fat that you can use in moderation several times a day: drizzle it over salads, soups or even yogurt, use it as a base for sauces, dip bread in it and enjoy the fact that you are not only adding flavor but also benefits to your plate.

Other useful oils are walnut oil, cold-pressed rapeseed oil, linseed oil and, of course, fish oil, which is a special case. Our best advice: opt for a varied diet with a high proportion of plant-based products to stay healthy.

A healthy, green and varied diet

We know that we can access important antioxidants, especially polyphenols, by eating a wide variety of fruits and vegetables.

It is important to note that there is no one-size-fits-all solution when it comes to health. Even if some foods are labeled as “superfoods”, it is essential to keep a critical eye and follow the official dietary recommendations. There are many myths surrounding nutrition and we always encourage people to follow science-based advice for a balanced diet.

If you want to increase the polyphenol content in your diet, here is a list of natural sources rich in these valuable compounds:

Fats

- Extra virgin olive oil

- Dark sesame oil

- Linseed oil

- Avocado oil

Vegetables

- Broccoli, spinach, onions

- Artichokes, celery, carrots

- Potatoes, asparagus

Fruit

- Olives