Gut Health Part 3: Extra Virgin Olive Oil
By Nancee Jaffe, MS RDN
Olive oil has been a staple of the Mediterranean diet for centuries. This region of the world has lower risks for many diseases including heart disease, cognitive diseases and high blood pressure. Some of this benefit is believed to be due to the high polyphenol, prebiotic and antioxidant properties of the olives.
What are Polyphenols?
Phenols are helpful compounds/molecules/parts found in plant-based food. “Poly” means many, so “polyphenol” means many of these compounds. Polyphenols act as antioxidants in the body to help protect cells and organs from damage.
What are Prebiotics?
Prebiotics are compounds found in food that are used by beneficial bacteria in the gut and confer a health benefit to the host. Prebiotics improve the gut barrier and help maintain proper immune function.
What are Antioxidants?
Antioxidants are substances that can slow down or prevent damage to body cells caused by free radicals - unstable molecules that the body produces as a reaction to its environment.
Beneficial Compounds in Olive Oil:
Squalene - a protective antioxidant that helps prevent skin cancer and signs of aging
Oleocanthal – improves cholesterol and blood pressure
Oleic acid - helps with blood flow and reduces inflammation in the heart
Hydroxytyrosol - a prebiotic that improves immune function by feeding healthy bacteria in the gut
Olive oil has long been touted for its health benefits, but something not fully understood is why getting a quality bottle of olive oil is so important to getting those health benefits. There have been several media outlets reporting on less than top quality olive oils coming into the USA. How can you ensure you are getting a good bottle?
Tips For Choosing the Best Olive Oil:
Choose extra-virgin and unfiltered whenever possible - filtering can remove up to 50% of the health benefits from the oil
Choose bottles that are dark - clear bottles allow in light which can harm the delicate bio-nutrients; so can heat, oxygen and changes in pH, so cook at low temperatures
Look for the words "early harvest" on the label as well as "processed within hours of harvesting" - early harvest equates to higher nutrient profile and if the olives are pressed within a few hours of harvesting the quality of the end product will be higher