Review of High Phenolic Olive Oil: Health Benefits and Methods of Incorporation
What is High Phenolic Olive Oil?
High phenolic olive oil is a special kind of extra virgin olive oil that is packed with powerful compounds like hydroxytyrosol, oleuropein, and tyrosol. Picture it as the superhero of oils! The European Food Safety Authority (EFSA) has found that this type of oil when it has more than 250 mg/kg of these phenols, acts like a shield for LDL particles against oxidative stress—a big villain in cardiovascular disease. What makes each batch unique in its strength are things like the type of olives used, where they grow, and how they’re turned into oil.
Health Benefits of High Phenolic Olive Oil
1. Cardiovascular Protection
High phenolic olive oil is like a superhero for heart health. It’s packed with polyphenols that act as shields, protecting LDL cholesterol from turning bad—a major player in the development of heart disease. Imagine it this way: just like rust on a car, oxidation can damage your body’s pipes (arteries). But high phenolic olive oil helps keep those pipes clean and clear.
Research shows that swigging this special kind of olive oil regularly does wonders—it boosts the health of blood vessel walls, dials down inflammation markers such as C-reactive protein, and even lowers the pressure at which blood pumps through veins. There was also this big study in the New England Journal of Medicine where folks eating a Mediterranean diet rich in high phenolic olive oil cut their risk of serious heart problems by 30%. It’s not just numbers; imagine feeling that peace when you take a deep breath knowing you’re taking care of your heart with every drop!
2. Anti-Inflammatory Effects
Chronic inflammation serves as a precursor for various metabolic and autoimmune conditions, such as diabetes, rheumatoid, and cancer. Oleocanthal, a phenolic compound present in high phenolic olive oil, demonstrates effects akin to non-steroidal anti-inflammatory drugs (NSAIDs) by inhibiting cyclooxygenase (COX). A study published in Nature noted that regular consumption of high phenolic olive oil led to decreased levels of nflammatory cytokines (TNF-α and IL-6), thereby enhancing metabolic health.
Neuroprotective Potential:
Emerging data suggests that high phenolic olive oil could provide neuroprotection, especially in the realm of neurodegenerative diseases like Alzheimer’s. Compounds like hydroxytyrosol and olein aglycone have been associated with reducing amyloid-beta plaques, a hallmark Alzheimer’s. Furthermore, the polyols in oil may mitigate oxidative stress and enhance mitochondrial health, thereby preserving well-being.
Cancer Prevention Benefits:
Numerous phenolics found in olive oil exhibit anti-cancer properties. Studies show that hydroxytyrosol prompts apoptosis programmed cell death) in cancer cells and impede tumor angiogenesis. The impact of phenolic olive oil on breast cancer has been extensively researched, yielding promising findings in observational studies and models.
Incorporate High phenolic Olive Oil into Daily Routine
Dietary Inclusion
The most efficient method for a high phenolic olive oil diet is by substituting other fats with it. Fizzling it in salads, grilled vegetables, or fish not only enriches taste but also enhances the bioavailability of phenols. It is suggested that combining high phenolic olive oil with antioxidant-rich foods like tomatoes or leaf greens can amplify its health-promoting properties.
Cooking Techniques: Contrary to belief, phenolic olive oil can withstand cooking temperatures without its health benefits. The excessive heat may degrade the phenolic content, cooking at moderate temperatures, such as sautéing or light frying a portion of beneficial compounds. Additionally, olive oil for cooking has been compared to other fats such as butter or vegetables.
There are several options available for consuming olive oil rich in phenolic compounds. One of them is taking it in supplement form that provides polyphenols. This can be particularly beneficial for individuals with health conditions such as cardiovascular disease. However, one of the major challenges in incorporating high phenolic olive oil into one’s diet is its cost, as it tends to be more expensive than EVOO. Additionally, the phenolic content in olive oil can vary significantly depending on production practices, which makes it crucial to purchase freshly pressed oil and store it properly. Despite these limitations, high phenolic olive oil offers scientifically backed health benefits that make it a valuable investment for those seeking to improve their health through diet.
BEST PHENOLIC RICH BRANDS
When considering the top high-phenolic olive oil brands, several options are distinguished by their elevated polyphenol content and associated health advantages:
The Governor Premium Extra Virgin Olive Oil from Corfu, Greece, stands out for its remarkable phenolic, surpassing 1490 mg/kg in concentration. Notably abundant in oleocanthal, this oil is prized for its anti-inflammatory properties and has recognition through multiple awards for its harmonious yet robust taste.
Liokareas Rx High Polyphenol: EVOO hailing from Southern Kalamata,, features elevated levels of oleanthal, for daily consumption to support longevity and inflammation. a phenolic content notable than many other virgin olive oils available, it is lauded for its pepper finish, magnifying its exceptional quality.
Olivie Les Bienfaits De L’Olivier: Moroccan Desert Olive Oil sourced from Morocco is another outstanding selection boasting 1250 mg/kg of phenols notably rich hydroxytyrosol While distinctly flavorful, garners acclaim for its promoting properties.
Kabos Family Reserve Organic presents a more moderate polyphenol at 481 mg/kg, characterized by its flavorful herb notes and organic sustainable production techniques, rendering it preferred for applications.
Morocco Gold, featuring a phenolic content 626 mg/kg, is esteemed for its fresh flavor crafted from cold-pressed Picholine Marocaineives within a day of harvest, ensuring both freshness and nutritional value.
One of these harmonizes polyphenol content exceptional flavor profiles and sustainable production practices, rendering them ideal choices for culinary purposes and health enhancement. The recommended daily intake of high-phenolic olive oil for optimal health benefits, a daily ranging 15 to 50 mL (1 to 3) is generally advised.\n\n A daily of mL is commonly suggested for individuals seeking to leverage its health benefits, particularly for cardiovascular protection and inflammatory effects. Research indicates that even this modest quantity can impact LDL cholesterol oxidation and inflammation markers.
For individuals aiming to maximize neuroprotection or anti-cancer properties, a suggested dosage of 20-40 mL per day aligns with traditional Mediterranean diet consumption levels, where olive oil is a. In therapeutic contexts, the dosage of 50 mL per day is sometimes recommended, for preventing chronic diseases like disease. Clinical studies have shown significant health improvements at this level.
It is advisable to gradually integrate this dosage into your diet for tolerance and gastrointestinal discomfort.
Regarding heating phenolic olive oil for cooking, care should be taken. While there is a common belief that heating oil diminishes its health benefits, phenolic virgin olive oil (EVOO) actually retains an amount of phenolic compounds when used for light cooking at moderate temperatures. It is suggested that virgin olive oil, especially high-phenolic varieties, has greater resistance to oxidative damage compared to other oils due to its antioxidant properties. Phenolic compounds provide effects even when the oil is heated.
Studies indicate that at temperatures (up to °C or 356°F), a considerable portion of the phenolics remain intact. For sautéing, light frying, or baking at lower to moderate temperatures, high phenolic olive oil is suitable. However, prolonged exposure to high heat may decrease phenolic content over time. When engaging in high-heat cooking methods, such as frying, it is to either combine the high phenolic olive oil with lower-olic oils or avoid high heat to preserve phenolic benefits.
To fully leverage its health potential, phenolic oil is best un as an oil fizzled over, vegetables, or bread.
References
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