Olive Oil Can Help Reduce Brain Inflammation According To Nutrition Expert

Why Oleocanthal In Extra Virgin Olive Oil Can Benefit Brain Health

Expert Advises Olive Oil Rich Diet Can Reduce Brain Inflammation

What we eat every day could contribute to the level of inflammation in our brains, according to an expert, appearing on the Zoe podcast.

As reported in Surrey Live, Shawn Stevenson said the modern lifestyle could be causing an “inflammation epidemic” in your brain.

Our diet, activity levels and even microplastics could be behind the surge in brain inflammation, but Polyphenol-rich extra virgin olive oil could be one of the best foods to offset this, Stevenson says.

Shawn referred to a recent study:

“What they found was that people who had inflammation in their brain, hypothalamic inflammation, had the accumulation of more belly fat and body fat downstream and a higher level of insulin resistance. Now, here’s the catch: people with more insulin resistance and more body fat also had higher rates of inflammation in their brain. So it’s like this vicious circle that’s creating all this metabolic unrest.”

Shawn highlights the potential benefits of polyphenol-rich extra virgin olive oil to protect our brains from inflammation. He shared:

“Oleocanthal-rich extra virgin olive oil. They found that it was able to reduce inflammation in the brain, specifically helping to repair and support the blood-brain barrier. One of the benefits of that extra virgin olive oil is it tends to be anti-inflammatory.”

But how exactly does olive oil influence brain health? And what makes it different from other oils? This article explores the science behind brain inflammation, the role of extra virgin olive oil, and why it deserves a place in your daily routine.

Polyphenols in Olive Oil and Their Role in Reducing Brain Inflammation

The article goes on to explain how the foods we eat can make a profound impact on our levels of inflammation. Among these, extra virgin olive oil stands out as a powerful ally in reducing brain inflammation.

When we talk about extra virgin olive oil (EVOO), its polyphenol content is often one of its most touted benefits. Polyphenols are natural plant compounds loaded with antioxidants, which combat oxidative stress and inflammation in the body.

Scientists have discovered that polyphenols in EVOO play a central role in reducing brain inflammation. Chronic inflammation of the brain has been connected to neurodegenerative conditions like Alzheimer’s disease and Parkinson’s. Research published in the journal Nutrients highlights the neuroprotective properties of a key polyphenol in olive oil called oleocanthal. This compound is particularly effective in reducing pro-inflammatory markers in the brain.

Oleocanthal works similarly to ibuprofen in its anti-inflammatory action, inhibiting specific enzymes (COX-1 and COX-2) that cause inflammation. Over time, consuming polyphenol-rich extra virgin olive oil can help reduce the risk of harmful brain inflammation while promoting better brain function.

How does this compare to other oils? Unlike vegetable and seed oils—which often contain high levels of omega-6 fatty acids that can contribute to inflammation—EVOO is uniquely positioned as an anti-inflammatory agent thanks to these polyphenols.

Key Findings on Polyphenols and Brain Health:

• Polyphenols in EVOO protect against oxidative stress.
• Oleocanthal reduces pro-inflammatory enzyme activity in the brain.
• Regular EVOO consumption has been linked to lower risks of cognitive decline.

What Makes the Best Quality Olive Oil Anti-Inflammatory?

Not all olive oils are created equal. Extra virgin olive oil gains its reputation from both its production process and its nutrient potency. To reap the brain-boosting benefits of olive oil, choosing high-quality EVOO is critical.

The best extra virgin olive oils are cold-pressed, meaning they are extracted without heat or solvents to preserve their beneficial compounds. High-quality EVOO is richer in polyphenols than refined olive oils, which lose much of their antioxidant content during processing. Additionally, the flavour of high-quality EVOO often carries a slight peppery finish—this sensation is due to its higher oleocanthal content, which contributes to its anti-inflammatory properties.

When purchasing extra virgin olive oil, look for:

• Cold-pressed, unfiltered options to maintain maximum nutrients.
• Dark glass bottles to protect from light degradation.
• A clear “harvest date” on the label to ensure freshness (olive oil is best when consumed within two years of harvest).

Additionally, how you store EVOO matters. Always keep it away from heat and sunlight to prevent nutrient loss.

Foods That May Increase Brain Inflammation

While EVOO’s anti-inflammatory effects make it a superstar for brain health, it’s equally important to be mindful of foods that could trigger brain inflammation.

Highly processed foods, refined sugars, and trans fats are some of the biggest culprits. These substances promote the production of pro-inflammatory cytokines that can severely impact brain health. Additionally, high consumption of omega-6 fatty acids (found in many vegetable oils, including soybean and corn oils) has been linked to an imbalance in the body’s inflammatory response.

Specific inflammation-promoting foods include:

• Sugary beverages like soda, which spike blood sugar levels and contribute to oxidative stress.
• Deep-fried foods, which are often cooked in oils high in omega-6 fatty acids.
• Processed meats, such as sausages and bacon, known for producing advanced glycation end products (AGEs) that increase inflammation.

By replacing processed foods and pro-inflammatory oils with whole, nutrient-dense alternatives like EVOO, you effectively combat inflammation while supporting your brain’s long-term health.

The Multiple Brain Health Benefits of Olive Oil

EVOO doesn’t just target inflammation—it offers additional benefits to enhance brain function and mental clarity. Here are the key ways olive oil promotes overall brain health:

1. Faster Memory Recall

Studies have shown that diets rich in olive oil, such as the Mediterranean diet, improve memory and learning abilities. These effects are largely due to the combined actions of polyphenols and healthy monounsaturated fats that nourish brain cells.

2. Protection Against Neurodegenerative Diseases

Regular consumption of EVOO has been linked to a lower risk of Alzheimer’s and Parkinson’s diseases. A groundbreaking 2020 study from Temple University demonstrated that oleocanthal in EVOO helps remove beta-amyloid plaques, which are associated with Alzheimer’s development, from the brain.

3. Improved Cognitive Performance

Healthy fats in EVOO contribute to maintaining the integrity of cell membranes in the brain. This improves neuron communication and cognitive performance, particularly in older adults.

4. Better Mood Regulation

The anti-inflammatory and antioxidative properties of EVOO may also play a role in improving mood. Chronic inflammation has been associated with mood disorders like depression, and reducing inflammation in the brain can help regulate emotional well-being.

5. Reduced Oxidative Stress

Oxidative stress from free radicals creates an environment ripe for inflammation. The antioxidants in EVOO help neutralize these free radicals, reducing oxidative damage to the brain and slowing the aging process.

Incorporating EVOO into Your Diet for Maximum Benefits

Adding EVOO to your daily routine is simple and delicious. Here are some easy ways to enjoy its brain-boosting properties:

• Drizzle on vegetables for a flavorful and nutritious side dish.
• Use as a salad dressing with a squeeze of lemon or a splash of balsamic vinegar.
• Replace butter or margarine with EVOO on toast.
• Add a spoonful to soups or stews for extra richness and nutrients.
• Start your day with it—some wellness experts recommend taking a small shot of EVOO first thing in the morning for maximum absorption.

By replacing less healthy fats in your diet with high-quality EVOO, you’ll create a healthier environment for your brain and body.

Elevate Your Brain Health with Extra Virgin Olive Oil

Supporting your brain health doesn’t require a complex regimen—sometimes, it comes down to smart, simple choices. Extra virgin olive oil offers a natural, tasty, and versatile way to fight brain inflammation, enhance cognitive performance, and protect against neurodegenerative diseases.

With its rich polyphenol content, anti-inflammatory properties, and multiple health benefits, EVOO stands out as a must-have in your diet. Start prioritizing your brain health today by incorporating this liquid gold into your meals.

For the best results, choose high-quality EVOO, avoid pro-inflammatory foods, and pair it with other wholesome ingredients. Your brain—and your tastebuds—will thank you.