How Polyphenols In Olive Oil And Other Foods Benefit Our Health
Summary
- Polyphenol-rich foods like extra virgin olive oil have a wealth of health benefits that are recognised by nutritionists.
- Polyphenols are natural compounds in plants known for their antioxidant qualities.
- The main polyphenols found in extra virgin olive oil are Hydroxytyrosol, Oleocanthal and Oleuropein.
Contents
- Why Polyphenol-Rich Foods Like Extra Virgin Olive Oil Can Make Us Healthier
- What are Polyphenols?
- Why is Extra Virgin Olive Oil a Good Source of Polyphenols?
- Why Do Nutritionists Believe in the Health Benefits of Polyphenol-Rich Foods?
- Should I Add More Polyphenols To My Diet?
Why Polyphenol-Rich Foods Like Extra Virgin Olive Oil Can Make Us Healthier
In the realm of nutrition, polyphenols have become a buzzword among health experts and enthusiasts alike. These naturally occurring compounds are praised for their numerous health benefits, and foods rich in polyphenols are often recommended as part of a balanced diet. One such food that stands out is extra virgin olive oil. In this blog post, we will explore what polyphenols are, why extra virgin olive oil is a good source, and why health experts advocate for including polyphenol-rich foods in your diet.
According to a new report in INews.co.uk, many of the foods defined as superfoods have one common ingredient – Polyphenols. And quality extra virgin olive oils like Morocco Gold have contain incredible levels of these wonderful antioxidants.
What are Polyphenols?
Polyphenols are a category of naturally occurring compounds found primarily in plants. They are known for their antioxidant properties, which help fight free radicals—unstable molecules that can cause cellular damage. There are over 8,000 types of polyphenols, broadly categorized into flavonoids, phenolic acids, polyphenolic amides, and other polyphenols. These compounds are found in various foods, including fruits, vegetables, tea, coffee, red wine, and, notably, extra virgin olive oil.
Dr Emily Leeming, microbiome scientist, dietitian and author of Genius Gut explains that “they act as plant defence molecules that also give fruits, veggies, and even drinks like tea their variety of bright colours.” They also act as antioxidants, playing a role in protecting your cells from damage, and feed your gut microbiome. “Your gut microbes break down polyphenols, helping them to make special molecules for your health,” she adds.
According to the INews.co.uk report, there are several types of polyphenols (over 8,000 have been found so far) but there are four main ones, says Dr Federica Amati, Head Nutritionist at ZOE, the science and nutrition company.
- Flavonoids: In colourful fruits, vegetables, tea, and wine.
- Phenolic acids: In the seeds, skins, and leaves of fruits and vegetables.
- Lignans: In whole grains, nuts, and seeds.
- Stilbenes: In peanuts, grapes, and berries.
Dr Simon Poole, who focuses on the polyphenol-rich Mediterranean diet, explains how their effects can be seen clearly through the example of an apple. “An apple’s outer layer is rich in polyphenols, protecting it from infestations and oxidation which can be seen as it browns if its flesh is exposed.”
Polyphenols may also be bitter or pungent tasting, he says, until the plant matures: “at which point the polyphenols and their colour will change and sugar levels rise to make it perfect for an animal to eat and distribute the seeds.”
As well as being bitter tasting, polyphenol-rich plants are often brightly coloured. “That’s why the ‘eat the rainbow’ advice is spot on,” adds Dr Amati.
In particular, Dr Leeming shouts out herbs and spices as especially rich sources of polyphenols. “Cloves and cinnamon in particular contain respectively 16,000mg/100g and 9700mg/100g”. And while blueberries may often be given the spotlight, she says they don’t compare to some common beans.
“In terms of foods, adzuki beans and black beans are some of the richest sources of polyphenols, containing 8900mg/100g and 4800mg/100g,” she says. “You might be surprised that foods like dark chocolate, coffee, and even red wine are rich in polyphenols too. Wild blueberries get a lot of attention for being a great source of polyphenols, and they are, but at 650mg/100g they contain over seven times less than the more affordable black bean.”
Other foods include nuts (like almonds and walnuts), olive oil and olives, and berries.
Why is Extra Virgin Olive Oil a Good Source of Polyphenols?
Extra virgin olive oil is often hailed as a superfood, and one of the key reasons is its high polyphenol content. The process of making extra virgin olive oil involves cold-pressing olives without the use of heat or chemicals, preserving its rich nutrient profile. This makes it an excellent source of polyphenols, particularly hydroxytyrosol, oleocanthal, and oleuropein.
- Hydroxytyrosol is known for its powerful antioxidant properties.
- Oleocanthal has anti-inflammatory effects similar to those of ibuprofen.
- Oleuropein supports cardiovascular health.
These polyphenols contribute not only to the rich flavor and aroma of extra virgin olive oil but also to its significant health benefits.
Why Do Nutritionists Believe in the Health Benefits of Polyphenol-Rich Foods?
Numerous studies have highlighted the health benefits of polyphenol-rich foods, and nutritionists often recommend them for several reasons:
1. Antioxidant Properties
Polyphenols’ antioxidant properties help protect cells from oxidative stress, which is linked to chronic diseases such as cancer, diabetes, and heart disease.
2. Anti-Inflammatory Effects
Chronic inflammation is a root cause of many diseases. Polyphenols, particularly those found in olive oil, have been shown to reduce inflammation, providing relief from conditions like arthritis.
3. Cardiovascular Health
Polyphenols improve heart health by enhancing the function of blood vessels, reducing blood pressure, and lowering cholesterol levels. This makes polyphenol-rich diets beneficial for preventing heart disease.
4. Digestive Health
Polyphenols support gut health by promoting the growth of beneficial gut bacteria. This improves digestion and boosts the immune system.
5. Weight Management
Some studies suggest that polyphenols can help in weight management by regulating metabolism and reducing the absorption of fat in the intestines.
Contributing to the INews report,Nichola Ludham-Raine, dietitian and author of How Not To Eat Ultra-Processed says:
“Polyphenols play an important role in promoting health, working synergistically with other nutrients and compounds in whole foods.”
Research suggests that regularly consuming polyphenol-rich foods can support heart health, reduce inflammation, and protect against certain cancers.
Should I Add More Polyphenols To My Diet?
Given the myriad of health benefits, it’s a good idea to incorporate more polyphenol-rich foods into your diet. Here are a few tips:
- Use Extra Virgin Olive Oil: Drizzle it over salads, use it in cooking, or simply have a small spoonful daily.
- Eat More Fruits and Vegetables: Berries, apples, spinach, and kale are all excellent sources.
- Drink Green Tea: It’s not only refreshing but also packed with polyphenols.
- Enjoy a Glass of Red Wine (in moderation): Red wine contains resveratrol, a powerful polyphenol.
- Snack on Dark Chocolate: Opt for chocolate with at least 70% cocoa content.
Dr Leeming says the good news is that Britons are likely already eating polyphenols in the form of tea, coffee and chocolate (all of which have some protective effect). The bad news though is “we’re likely not getting enough of them – Britons on average are eating only 600-1000mg of polyphenols a day.”
By sticking to the principals of the Mediterranean diet, you are likely to increase the volume of polyphenols in your diet. This has the added benefits of improving your heart and brain health, as well as lowering your risk of high cholesterol and blood pressure.
As Dr Poole explains “The Mediterranean Diet is naturally a high polyphenol diet. One particular study from Spain called the ‘Predimed’ study showed that a Mediterranean Diet with a high polyphenol intake resulted in a 45 per cent reduction in the risk of heart disease compared with a low polyphenol diet. The Med Diet is a healthy dietary pattern because of its whole grain, low GI carbohydrates, the nutritious mainly plant based proteins and cholesterol lowering good fats, but there is increasing evidence that the polyphenols contribute a great deal to the extraordinary benefits of the diet.”
He adds that “good quality extra virgin olive oil is an exceptional food within the Mediterranean Diet with some very special polyphenols adding pleasantly bitter and pungent flavours to the oil.” Oils marketed as being ‘high in polyphenols’, are now available in some UK supermarkets.
“As long as you’re including fruits, vegetables, teas, coffee and maybe the occasional piece of dark chocolate, you’re doing great!”
Conclusion
Polyphenols are essential for maintaining good health, and foods rich in these compounds, like extra virgin olive oil, offer numerous benefits. From antioxidant and anti-inflammatory properties to supporting heart and digestive health, the advantages are clear. Incorporating polyphenol-rich foods into your diet is a simple yet effective way to enhance your overall well-being.
Ready to start your polyphenol-rich diet? Learn more about how you can incorporate these powerful compounds into your daily routine. And remember, a healthier lifestyle is just a few delicious meals away!
