The five benefits of extra virgin olive oil
As far back as antiquity, people noticed the medicinal properties of olive oil and the positive effect of eating it on health. Since then, many scientific studies have established the reality of these effects, explained how they work and identified the components involved. Five major effects are now recognised:
Preventing and treating cardiovascular disease
- Lowers "bad" cholesterol (LDL) and raises "good" cholesterol (HDL).
- Reduces the risk of thickening and hardening of the artery walls.
- Lowers blood pressure and the risk of hypertension.
- Reduces plaque build-up in the arteries and improves blood circulation.
- Reduces the formation and build-up of clots, and the risk of embolism.
- Reduces the risk of stroke by 40%.
Healthy functioning of the whole digestive system (stomach, gall bladder, pancreas, liver, intestine)
- Is easier to digest than any other edible fat or oil.
- Stimulates intestinal transit.
- Reduces stomach acidity and protects against ulcers (duodenum, stomach, intestines) and gastritis.
- Reduces the formation of kidney stones and gallstones.
- Lowers overall glucose levels by 10%, helps cells use glucose and improves insulin efficiency, which in the long run helps reduce pancreatic disorders and the onset of diabetes.
Healthy bone development
- Oleuropein (a polyphenol) helps the body absorb calcium and improves bone mineralisation.
- Reduces the risk of osteoporosis, arthritis and rheumatism.
Reducing the effects of ageing
- Extra virgin olive oil contains vitamins A, D, K and E, which slow cell ageing and protect and regenerate the skin.
- Polyphenols and vitamins are also responsible for its antioxidant effect.
- Oleocanthal (a polyphenol) has anti-inflammatory and neuroprotective properties; together with lower LDL cholesterol in the brain, it may reduce the risk of Alzheimer's disease.
- Contributes to the normal growth and functioning of muscle, nerve and blood cells.
- Has a vasodilating and healing effect.
- Strengthens the immune system.
Protection against cancer
- Scientific studies have shown that regular consumption of extra virgin olive oil reduces the risk of breast, uterine, ovarian, lung, colon and skin cancer.
- Inhibits pro-carcinogenic cells.
- Limits DNA oxidation.
These benefits rest on three types of component: polyphenols, vitamin E and oleic acid.
Polyphenols
Extra virgin olive oil contains on average 500 mg/kg. Its main polyphenols are tyrosol, hydroxytyrosol, oleuropein, oleocanthal and lignans.
Reducing the risk of atherosclerosis
Oxidation of low-density lipoproteins (LDL), commonly called "bad cholesterol", is the main cause of premature degeneration of the arteries. Atherosclerosis combines thickening of the walls of the large arteries (abdominal aorta, coronary arteries, cerebral arteries, leg arteries) with their blockage by atheromatous plaques.
The polyphenols in extra virgin olive oil prevent LDL oxidation by neutralising free radicals. They also promote a specific antibody that removes the oxidised fraction of LDL cholesterol, considerably reducing the risk of thickening and hardening of the arteries.
Anti-inflammatory effect
A study published in Nature by researchers in Philadelphia indicates that oleocanthal, one of the polyphenols responsible for olive oil's peppery aftertaste, has anti-inflammatory effects by inhibiting cyclooxygenase enzymes.
Anti-cancer effect
Several scientific studies have also shown that minor components of olive oil inhibit the metabolism of certain pro-carcinogens, reduce DNA oxidation and selectively eliminate the HER2 oncogene, which is involved in breast cancer. One study (Niva and Kuklinski) even states that the squalene and beta-carotene in extra virgin olive oil help prevent malignant melanoma, the most serious skin cancer.
Bone strengthening
Oleuropein helps the body absorb calcium and improves bone mineralisation.
Vitamin E
Extra virgin olive oil contains on average 300 mg/kg. Of the eight forms of vitamin E, it mainly contains the most effective one, alpha-tocopherol.
Cellular antioxidant
Vitamin E is the best antioxidant for protecting cell membranes and helps the body store vitamin A. It supports the normal growth and renewal of muscle, nerve and blood cells, and is essential to keeping neuron membranes intact and stable.
Reducing the risk of vascular disease
It reduces plaque build-up in the arteries and improves blood circulation.
Vasodilating and healing effect
Oleic acid
This is the main monounsaturated fatty acid in extra virgin olive oil. Monounsaturated fatty acids (omega-9) make up on average 75% of its composition.
Healthy digestion
Extra virgin olive oil is much easier to digest than any other edible fat or oil. It stimulates the liver and the flow of bile, reducing the risk of gallstones. It protects the lining of the stomach and intestines, which limits the development of ulcers.
Lower blood pressure
According to a study by INSERM in Bordeaux, eating it may reduce the risk of stroke by 40%.
Blood sugar regulation and diabetes prevention
Preventing neurodegeneration
It reduces the decline in cognitive function and memory associated with age and senile dementia.
Reducing bone loss
Bone loss linked to age and osteoporosis.