The Versatility of Liquid Gold: Olive Oil

Did you know an olive tree can live up to 600 years?

In fact, olive trees were so revered in ancient Greece that anyone who tried to cut them was immediately sentenced to death! While the health benefits of dietary fats are often debated among nutritionists, olive oil, especially extra virgin olive oil, remains an unchallenged superfood for all!

The unique composition of olive oil gives it its unrivaled nutritional value. Although all oils contain polyunsaturated fatty acids, olive oil has an enhanced benefit since it is rich in monounsaturated fatty acids. Monounsaturated fatty acids are crucial components of our diet since they protect us from infectious diseases by increasing the resilience of the outer coverings of our cells in our body. One type of monounsaturated fatty acids present in olive oil, namely oleic acid, reduces inflammation and has beneficial effects on genes linked to cancer.

There are different types of olive oil varieties, of which the most common type includes extra virgin olive oil (EVOO). Remember Rachel Ray on the FoodNetwork, when she made the phrase EVOO a common household and mainstream ingredient to be used as the base for our healthy cooking? While both olive oil and EVOO are produced from olive trees, the methods of extraction of the two oils are different. As such, both oils possess unique nutritional benefits to our health and differ significantly in color and taste. After the olives are harvested, they are refined and cleansed with chemicals and heat, and this process lowers the nutritional content. EVOO is produced with the least amount of heat and filtration which is the reason why it is termed “extra virgin” olive oil. This limited processing helps preserve its natural ingredients and keeps its inherent antioxidants intact. EVOO has more polyphenols compared to olive oil, making it a main source of fat in the highly nutritious Mediterranean diet.

Some of the many health benefits of EVOO include its ability to reduce inflammation. One of the phenolic compounds present in EVOO, oleocanthal, contains the same properties as pain-killers. This is why eating foods rich in olive oil can sometimes cause a burning sensation in the throat due to the striking ability of oleocanthal to kill cancer cells, while diminishing symptoms of pain and fever. EVOO is also rich in antioxidants, which helps it kill free radicals and cancer cells in addition to reducing the risk of heart disease. Free radicals are the by-products of our body’s metabolic process that can damage important components of our cells. The antioxidant properties of olive oil help fight the free radicals by reacting and neutralizing them. Hence, it is incredibly important to consume diets rich in olive oil, since incoming free radicals that accumulate and cause damage to brain cells are quickly neutralized.

EVOO is also a superfood for our brain as it helps improve cognitive function and slow the progression of neurodegenerative diseases. EVOO is rich in polyphenols which helps preserve the cell tissues composed of fatty acids.5 One of the main polyphenol compounds found in EVOO, oleuropein, promotes activity and long-term plasticity in the brain region the hippocampus, which is known for a number of key functions such as learning and memory. As we age, many parts of our hippocampal network are altered, and are involved in neurogenerative diseases such Alzheimer’s Disease. Studies have shown that adherence to the Mediterranean diet, which is rich in EVOO can prevent and possibly treat Parkinson Disease (the 2nd most common neurogenerative disease) by protecting the digestive system, increasing levels of probiotic gut bacteria, and enhancing brain function.

Since our gut and brain are intimately connected, foods that we eat indirectly affect our mental health and well-being. For example, a diet high in trans-fat and sugar can lead to an increased risk of depression and anxiety. On the other hand, a balanced diet, like the Mediterranean diet, consists of olive oil which is rich in omega-3 and omega-6 fatty acids, and consequently can play a significant role to reduce stress and increase levels of serotonin, a neurotransmitter that controls our mood and happiness.

Here are some easy ways to incorporate olive oil into your daily diet and reap its numerous nutritional benefits:

1. Drizzle some olive oil on your sandwich and replace condiments such as mayonnaise and mustard that are high in saturated fats
2. Toast a slice of bread, drizzle with some EVOO, sprinkle some dry oregano and you have a delicious evening snack ready.
3. Fry your morning egg with some olive oil and cut down the butter high in saturated fat.

In sum, olive oil acts as a guard to protect our body from obesity, brain damage, and microbial disorders, while also improving mood and lowering anxiety. It is this superfood that is the secret ingredient in almost every dish of most global iconic chefs such as Gordon Ramsay, who refers to olive oil as the “liquid gold.”

EVOO – INCORPORATE HERE AND MAKE THIS TONIGHT