How recipes with high polyphenol count extra virgin olive oil contribute towards health benefits
Updated March 5th 2025
Summary
- Extra Virgin Olive Oil contains a unique antioxidant called oleocanthal, a powerful anti-inflammatory that also acts as a prebiotic.
- Research has shown extra virgin olive oil can act as a prebiotic by encouraging the growth of good gut bacteria.
- Prebiotics have the ability to restore normal microbial balance and therefore have a potential role in the treatment and prevention of anxiety and depression.
- Morocco Gold Extra Virgin Olive Oil has one of the highest polyphenol counts around.
Contents
If you’re passionate about eating healthy or exploring nutrient-rich foods, chances are you’ve come across the term “polyphenols.” But what exactly are they, and why is everyone talking about their benefits, especially when paired with ingredients like extra virgin olive oil?
What Are Polyphenols?
Polyphenols are a group of naturally occurring compounds found in plants. They’re most praised for their antioxidant properties, which help protect the body from free radical damage that causes aging and many chronic diseases. Beyond that, polyphenols also support inflammation regulation, heart health, and even brain function.
Polyphenols exist in a variety of fruits, vegetables, nuts, seeds, and beverages like tea, coffee, and red wine. However, a standout polyphenol-rich ingredient is extra virgin olive oil—a kitchen staple with far greater benefits than most realize.
Polyphenols are a group of over 500 phytochemicals, which are naturally occurring micronutrients in plants. These compounds give a plant its colour and can help to protect it from various dangers. When you eat plants with polyphenols, you reap the health benefits as well.
Polyphenols are a key component in extra virgin olive oil and are considered to be one of the best health enhancing benefits within the oil. They are a potent antioxidant that can decommission nasty molecules in your body called free radicals. Free radicals can ricochet around inside your body and harm good cells. Antioxidants, such as the polyphenols found in extra virgin olive oil, work to neutralize free radicals, protecting the body from their harmful antics. It’s also thought that polyphenols contribute to keep the body being in an anti-inflammatory state. This is also associated with a lower risk of several chronic diseases.
As well as Extra Virgin Olive Oil, Polyphenols are present in a range of other delicious foods, including:
- Berries
- Nuts
- Vegetables
- Cocoa powder and dark chocolate
- Cloves and other seasonings
- Beans
Why Cook With Polyphenol Rich Food?
Incorporating polyphenol-rich Extra Virgin Olive Oil into your diet doesn’t just enhance your culinary experience—it can be a step toward better health.
Here’s why:
- Antioxidant Powerhouse: The polyphenols in EVOO help combat oxidative stress, which is linked to chronic diseases like diabetes and heart issues.
- Anti-Inflammatory Properties: EVOO contains specific polyphenols like oleocanthal, which mirrors the anti-inflammatory effects of ibuprofen.
- Support for Cardiovascular Health: Studies have shown that diets rich in EVOO reduce the risk of heart disease.
- Enhanced Flavor: Beyond the science, EVOO brings out depth and richness in your cooking, making it both healthy and delicious.
Cooking with EVOO enables the polyphenols to work synergistically with nutrients in other ingredients, amplifying their health benefits. That brings us to another exciting topic—gut health!
All of these foods can be in easily incorporated into your diet and have the potential to help you fight off a range of nasty diseases and keep your immune system in check.
Studies show that people who have polyphenol-rich diets – consuming more than 650 milligrams per day – have lower death risks than those who get less than 500 milligrams per day. Polyphenols can help to manage blood pressure levels, reduce chronic inflammation (another risk factor for heat disease) as well as help to control your blood sugar levels. This is particularly helpful in reducing your risk of conditions like obesity and diabetes.
Courtesy of foodmatters.com, we have found a wonderful summer salad that takes polyphenols to a new level and can be rustled up in no time. Introducing…
Can Polyphenol-Rich Olive Oil Boost Gut Health?
Yes! One of the lesser-known benefits of polyphenols is their positive impact on gut health. Polyphenols act as prebiotics, meaning they feed healthy gut bacteria to keep your digestive system balanced.
EVOO in particular has been shown to:
- Support the growth of beneficial bacteria like Lactobacillus and Bifidobacterium.
- Help reduce harmful gut bacteria that can cause inflammation.
- Improve gut lining integrity, preventing conditions like leaky gut.
The Polyphenol Pomegranate & Walnut Salad
Cooking Ingredients
- 1 cup rocket
- 1 small purple carrot cut in half
- ¼ pomegranate fruit
- ¼ sliced beetroot
- ¼ cup shredded purple cabbage
- Small handful of raw walnuts
- Sprig of fresh mint
Method
- Combine ingredients in a bowl
- Dress with fresh Morocco Gold Extra Virgin Olive Oil and balsamic dressing
Which Polyphenols Are In Morocco Gold Extra Virgin Olive Oil?
The types of polyphenol present in extra virgin olive oil is influenced by the extraction / pressing process. To be extra virgin olive oil, the extraction needs to be done solely by mechanical means and at low temperatures. This has a direct effect on the resulting polyphenol content. There also must be no mixing or blending with other oils and no chemical additives. This is how the natural goodness and health enriching qualities of the extra virgin olive oil is preserved.
We have further information on all of the main polyphenols in our extra virgin olive oil explained in detail on our website. Click on the links below for more detail:
Although you can also get polyphenols by taking supplements, which come in powder and capsule forms, why not add some of these delicious foods to your shopping list and increase your intake the fun way!
