Olive oil sits at the absolute top among superfoods
1. Cardiovascular Protection (Mechanism of vasodilation and endothelial protection)
Extra virgin olive oil is a cornerstone of the Mediterranean diet. It is exceptionally rich in monounsaturated fatty acids (especially oleic acid), which have been shown to lower blood pressure, improve blood vessel function, and help regulate "bad" LDL cholesterol levels without lowering "good" HDL cholesterol.
Study 1: Estruch, R., et al. (2013, The New England Journal of Medicine). The famous PREDIMED study showed that a Mediterranean diet supplemented with extra virgin olive oil reduces the risk of cardiovascular events (heart attack, stroke) in high-risk individuals by up to 30%.
Study 2: Guasch-Ferré, M., et al. (2014, BMC Medicine). Research confirmed that higher consumption of extra virgin olive oil is directly associated with a significantly lower risk of cardiovascular mortality, whereas regular (refined) olive oil did not show this protective effect.
2. Strong anti-inflammatory effects (COX enzyme blockade)
Chronic inflammation is considered a major cause of many lifestyle diseases, including cancer, metabolic syndrome, and arthritis. Premium oils (especially those from early harvests, characterized by a strong and slightly spicy taste, such as Picual) contain a phenolic compound called oleocanthal. This substance works in the body similarly to ibuprofen.
- Study 1: Beauchamp, G. K., et al. (2005, Nature). A groundbreaking study that found oleocanthal in extra virgin olive oil has the same anti-inflammatory properties as ibuprofen and inhibits COX-1 and COX-2 inflammatory enzymes.
- Study 2: Lucas, L., et al. (2011, International Journal of Molecular Sciences). A review study detailing the molecular mechanisms by which oleocanthal actively reduces inflammatory markers in the body and protects against chronic inflammatory diseases.
3. Extreme dose of antioxidants (neutralization of unpaired electrons)
Extra virgin olive oil contains a huge amount of powerful antioxidants such as vitamin E and polyphenols (e.g. hydroxytyrosol). These substances fight against oxidative stress and free radicals, thus protecting our cells from premature aging and DNA damage.
- Study 1: Covas, M. I., et al. (2006, Annals of Internal Medicine). This study showed that olive oil polyphenols protect LDL cholesterol from oxidation. (It is oxidized LDL cholesterol that is most dangerous for blood vessels and leads to atherosclerosis).
- Study 2: Visioli, F., & Galli, C. (2002, Biological Research). Research confirming that phenolic compounds in EVOO are highly bioavailable and act as potent free radical scavengers in the human body.
4. Supports brain health (flushing out beta-amyloids)
The brain needs quality fats for its proper functioning. Antioxidants and anti-inflammatory compounds in EVOO help cleanse the brain of toxic proteins, the accumulation of which is associated with cognitive decline and Alzheimer's disease.
- Study 1: Kaddoumi, A., et al. (2013, ACS Chemical Neuroscience). The study showed that oleocanthal helps clear the brain of beta-amyloid plaques, which are the main cause of Alzheimer's disease.
- Study 2: Martínez-Lapiscina, E. H., et al. (2013, Journal of Neurology, Neurosurgery & Psychiatry). A sub-study of the PREDIMED project, which found that individuals on a diet enriched with EVOO maintained better cognitive function (memory and thinking) compared to a control group on a low-fat diet.