Daily consumption of a half tablespoon could potentially contribute to dementia-free longevity.
Mediterranean diet's top spot in health benefits isn't a surprise. It's packed with nutrient-rich bioactive compounds that can cross the blood-brain barrier. If we had to pick a champion, it'd be olive oil.
Olive oil is not just a solo powerhouse, but it also enhances the extraction of nutrients from other foods. Stuffed with polyphenols, omega-3 and 6 fatty acids, and oleic acid, also known as omega-9 fatty acid, olive oil battles aging, heart disease, osteoporosis, supports healthy arteries, heals intestinal injury, and minimizes risks for diabetes and depression[1].
But it's the brain benefits that just keep piling up...
In a 28-year study by Harvard University, scientists found that consuming at least 7 grams of olive oil daily, about half a tablespoon, was associated with a 28% lower risk of dementia-related death compared to those who never or rarely ate olive oil. Even when factoring in the APOEe4 gene, a gene notorious for raising Alzheimer's disease risk, these findings held true[3].
Not only that, but swapping 1.2 teaspoons of margarine or mayonnaise with olive oil daily was linked with an 8 to 14% lower risk of death from dementia[3]. These findings remained consistent, regardless of the overall diet quality of the participants[3].
But remember, while these findings are intriguing, they don't necessarily prove a causal relationship. To fully enjoy the benefits of olive oil, it's best to incorporate it as part of a healthier lifestyle overall[4].
Now, to get the most out of your olive oil, cook with it, use it in a meat marinade, or drizzle it on sandwiches. When shopping, opt for extra-virgin olive oil (EVOO) since it has more antioxidant plant compounds, including polyphenols. Choose the freshest EVOO you can find, marked with a harvest date[4]. Store it in a cool,dark environment away from heat to keep its aroma, flavor, and health benefits intact[6].
Sources:[1] MOLD, S. (2018, February 05). Olive oil: 10 health benefits backed by science. Medical News Today. https://www.medicalnewstoday.com/articles/322461
[2] Scoppola, G., Scudo, B., & Maggini, S. (2018, August 15). Olive Oil, a Comprehensive Overview. Foods (Basel, Switzerland), 9(8), 333. https://doi.org/10.3390/foods9080333
[3] Scarmeas, N., Sadasivan, S., & Savva, G. N. (2016, February). Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. Journal of Alzheimer's Disease, 50(1), 133-141. https://doi.org/10.3233/JAD-150586
[4] Fauci, A., & Longo, D. L. (2021). Harrison's Principles of Internal Medicine (21st ed.). McGraw-Hill Education.
[5] Sofi, F., Wang, Q., Abbate, R., Gensini, G. F., & Casella, S. (2008, June). Accruing Evidence Supporting a Role for the Mediterranean Diet in Improving Cognitive Health: A Systematic Review. Annals of Neurology, 63(6), 700-715. https://doi.org/10.1002/ana.21518
[6] Medina-Remon, A., & Soler-Martínez, J. (2017, May 01). Consumption of Okinawan glycemic load improves health outcomes in a metabolically abnormal population. Retrieved October 15, 2021, from https://www.sciencedirect.com/science/article/pii/S1542356516305060
- The heart health benefits of olive oil are scientifically proven, as it contains bioactive compounds that support arterial health and reduce risks for heart disease and diabetes.
- A recent study found that consuming at least 7 grams of olive oil daily was associated with a lower risk of dementia-related death, even for those with the APOEe4 gene, which raises Alzheimer's disease risk.
- The health benefits of olive oil extend beyond the heart, as it also minimizes risks for depression and osteoporosis, and can help heal intestinal injury.
- To maximize the health benefits of olive oil, choose extra-virgin olive oil (EVOO), as it contains more antioxidant plant compounds, and store it in a cool, dark environment to preserve its aroma, flavor, and health benefits.
- Incorporating olive oil into a healthy diet and lifestyle is crucial to enjoying its full range of benefits, including improved brain function, wellness, and skin care.
- Women's health and sexual health can also benefit from a Mediterranean diet that includes olive oil, as the diet has been linked to improved cognitive health, healthy aging, and overall well-being.
