Between the assortment of cooking and baking oils in the grocery aisles, olive oil stands out as a favorite for its versatility, taste, and health benefits.

What Makes Extra Virgin Olive Oil Special?

Extra virgin olive oil (EVOO) is the highest quality and least processed form of olive oil, prized for its superior taste, aroma, and health benefits. EVOO is extracted through a process known as cold pressing, where mechanical means, such as a hydraulic press or centrifuge, are used to extract the oil from the olives without the use of excessive heat. This ensures that the oil retains its natural flavors and nutritional qualities.

The Secret of the First Press

Olive oil can only be classified as “extra virgin” if it is extracted from the first pressing of the olive. The first extraction yields the highest quality oil, and subsequent presses produce lower quality oils. The “first press” designation emphasizes the premium quality of the oil. This meticulous process preserves its natural antioxidants, healthy fats, and nutrients, making it a staple in the Mediterranean diet and a sought-after ingredient worldwide.

Packed with Healthy Fats and Antioxidants

The healthy properties of EVOO have largely been attributed to the high content of unsaturated fatty acids and polyphenols. Polyphenols are part of a larger class of plant-based compounds that are potent antioxidants and known for their ability to combat oxidative stress and reduce inflammation.

The Gut-Brain Axis Benefits of EVOO

 A review article published in Nutrition Reviews in 2021 by a team of Japanese scientists highlight EVOOs positive benefits on the gut-brain axis and its role in promoting healthy cognitive aging. They found that consuming an EVOO-rich Mediterranean diet supports gut health by stimulating the growth of beneficial bacteria and production of short-chain fatty acids (SFAs). SFAs are known to exert a strong anti-inflammatory effect and can even modify the expression of our DNA in the gut!

The gut-brain axis is a bidirectional communication system that links the nervous systems between the gut and the brain. These connections allow the gastrointestinal tract to influence mood, cognition and mental health – and vice versa.  

A Diet That Protects the Brain

Clearly EVOO has a potent anti-inflammatory effect, but does this have any meaningful effect on cognition and healthy brain aging?  A randomized study published in the Journal of Neurology, Neurosurgery and Psychiatry in 2013 called the PREDIMED-NAVARRA trial set out to assess the effect of a Mediterranean, EVOO-rich diet on cognition and memory.

The PREDIMED-NAVARRA Trial: Compelling Evidence

The study enrolled 522 participants (the majority of whom were women) who were considered to be at high risk for dementia based on their medical comorbidities. Participants were randomized to receive a Mediterranean diet supplemented with either EVOO or mixed nuts, or a low-fat diet for nearly seven years. Tests of cognitive function were then performed after the conclusion of the study to assess differences between the two dietary interventions.

Even when the authors accounted for other risk factors for dementia (such as level of education, family history, high blood pressure, and smoking), they found that those who consumed the EVOO-enriched Mediterranean diet scored higher across all cognitive tests when compared to the low-fat diet.

EVOO as a Neuroprotective Powerhouse

The evidence supporting the brain and health benefits of EVOO is compelling, positioning it not just as a culinary delight but as a neuroprotective dietary change.

Adding EVOO to Your Diet Is Simple

Incorporating EVOO into a balanced diet, especially as part of a Mediterranean-style eating pattern, may reduce age-related inflammatory changes, contribute to overall well-being, and protect against cognitive decline.

Check out our favourite EVOO recipes here >>