The Brain Benefits of Polyphenol-Packed Olive Oil
The Mediterranean diet is celebrated for its emphasis on whole, nutrient-dense foods, and a key staple within this dietary pattern is olive oil. In general, olive oil is one of the key components in a variety of many healthy diets. Known for centuries as a medicinal food, olive oil has traditionally been used for its therapeutic properties, benefiting skin conditions, stomach problems, and even treating infections.1 Recent research has unveiled olive oil as a formidable ally in promoting brain health, primarily due to its high polyphenol content.2 Extra virgin olive oil (EVOO) contains over 30 identified polyphenols, which are powerful antioxidants that support cognitive function and protect against neurodegenerative diseases.2
So, what exactly are these polyphenol nutrients, and how do they support brain health? Plus, with so many olive oils on the market, choosing the right one matters. To help us navigate with what to look for when choosing a high-quality olive oil, we reached out to Frantoio Grove who are known for their high standards in producing the best olive oil. Now let’s dive into all these areas.
Understanding Polyphenols: What Are They?
Polyphenols are natural plant compounds celebrated for their protective and health-boosting properties. Polyphenols can be found in foods such as tea, chocolate, fruits, and vegetables, each offering unique nutrients that contribute to overall wellness. These compounds fall into two main groups: flavonoids and non-flavonoids. Flavonoids include compounds like quercetin, myricetin, and kaempferol, apigenin, as well as anthocyanins and catechins, which are all known for their health-supportive effects.3 These are widely present in fruits and vegetables. Acting as powerful antioxidants, these compounds help to reduce inflammation and protect cells, including those in the brain. In EVOO alone, there’s a wealth of non-flavonoid polyphenol compounds that not only support brain health but have also been studied for their potential in lowering risks of cardiovascular disease, neurodegenerative conditions, cancer, and obesity.4
The Brain Health Benefits of Olive Oil Polyphenols
EVOO contains a variety of polyphenols, which offer numerous health benefits. Some of these compounds help reduce inflammation, combat oxidative stress, and even restore blood-brain barrier function, potentially improving cognitive function and reducing brain amyloid-β and tau-related pathologies that are linked to neurodegenerative diseases. Studies have also shown that those who consume EVOO daily have a 28% lower risk of dying from dementia compared to those who rarely or never use olive oil.5 Let's explore the key polyphenols that give EVOO its highly deserved appreciation for brain health.
- Apigenin (Flavonoid): Apigenin in EVOO helps protect brain health by supporting brain cells, reducing inflammation, and boosting BDNF, which is essential for brain cell growth. Research shows it can enhance memory and may benefit neurodegenerative conditions like Parkinson’s and Alzheimer’s.6
- Luteolin (Flavonoid): Luteolin in EVOO supports brain health by reducing inflammation, oxidative stress, and cell damage. It may also help prevent the buildup of harmful Aβ plaques and support brain cell growth, which can be especially beneficial in neurodegenerative conditions.7
- Oleuropein & Hydroxytyrosol (Non-Flavonoids): EVOO compounds oleuropein and hydroxytyrosol are powerful antioxidants, protecting cells from oxidative stress, inflammation, and damage. This antioxidant action is key for guarding against neurodegenerative diseases, cardiovascular disease, diabetes, and metabolic syndrome. These compounds act by scavenging free radicals and stabilizing harmful molecules, which helps prevent the oxidation of LDL cholesterol, leading to improved blood flow to the brain.8
- Oleocanthal (Non-Flavonoid): Have you ever noticed the tingling or burning sensation in the back of your throat when enjoying high-quality EVOO? That sensation is caused by a compound called oleocanthal. Not only does oleocanthal add to the unique taste of the oil, but research shows that oleocanthal can help enhance the clearance of β-amyloid plaques, which are linked to neurodegenerative conditions like Alzheimer’s disease.9
- Tyrosol (Non Flavonoid): Tyrosol in EVOO has been shown to specifically help with Parkinson's disease. Studies found that it significantly reduced toxic protein aggregates linked to Parkinson’s and delayed the onset of neurodegeneration.10
Now that you know the powerful benefits of including quality extra virgin olive oil in your diet, it’s important to learn how to spot the best ones. Choosing the right type of olive oil helps ensure you get the maximum health benefits, from fighting inflammation to supporting brain health.
How to Choose a Quality Extra Virgin Olive Oil with Insights from Franotio Grove
Among the hundreds of extra virgin olive oils available on the market, it can be overwhelming to choose the right one. To get a better understanding on what to look for when choosing a high-quality olive oil, we reached out to the experts at Franotio Grove to educate us on how to choose a high-quality EVOO and to get a glimpse of the meticulous care they put into harvesting their own olive oil.
1. Extraction Method
After harvest, our olives are processed quickly and with care to preserve their quality and health benefits. We do this in the following way:
Cleaning and Preparation
The olives are passed through machines to gently remove leaves and other debris before being washed with fresh water.
Crushing
We use a hammer mill crusher, which pulverizes the olives and forces them through a screen. The screen size varies depending on the olive variety, moisture content, and other factors.
Malaxation
The resulting paste is then gently kneaded in a machine called a malaxer, which encourages the oil droplets to coalesce and aids in separating the oil droplets from the paste.
While it is common for mills making EVOO to heat the paste to 84°F (27°C) and process it for up to two hours, we do not add any heat, and limit the processing time to 30–45 minutes. This helps retain polyphenols and other aromatic compounds critical for flavor and health benefits.
Separation and Filtration
After malaxation, the paste is then processed through two centrifuges: one to extract the oil and another to clarify it by removing water. While extremely fresh, unfiltered oil may have higher polyphenol levels, its sediment can cause fermentation and spoilage which ultimately reduces polyphenol levels after a few months. To prevent this, we filter our oil inline and immediately sparge it with nitrogen to remove any oxygen.
2. Olive Variety
We grow the Frantoio cultivar: a Tuscan variety known for its high polyphenol content and bright, grassy, and pungent flavors. Harvesting occurs in November, with about one-third of the olives showing color change, creating a balanced yet pungent and healthful olive oil.
3. Storage and Packaging
Proper storage is critical to maintaining the freshness and health benefits of olive oil. After filtration, our oil is stored in sealed stainless-steel tanks that have been purged of oxygen. We use nitrogen gas to eliminate oxygen from the oil and its headspace, which significantly slows oxidation. The tanks remain sealed until they are empty, and we replace the headspace with nitrogen when pulling oil from them.
We package our oil in two formats: dark green glass bottles and 3L pouches.
For bottles: Darker glass helps to block light, protecting the oil. We recommend using oil in glass bottles within 6 months of opening for peak freshness and quality (although it is still perfectly safe for much longer).
For 3L pouches: We use nitrogen to purge oxygen from the pouch prior to sealing the oil in a protective, laminated foil that blocks light and air. For best flavor and nutritional quality, we recommend using the oil within 9 months of opening.
4. Shelf Life and Age
Olive oil is considered extra virgin for 2 years after harvest, but its quality over that time is heavily influenced by storage factors involving temperature and exposure to oxygen and farming and milling practices:
Harvest and Milling Practices
Rapid milling after harvest reduces enzymatic breakdown and fermentation, extending freshness.
Farming Practices
Excessive irrigation, overuse of nitrogen fertilizer, and poor soil health can reduce the oil’s antioxidant levels, directly impacting shelf life.
Storage Conditions
Storing oil in cool, dark conditions with minimal oxygen exposure preserves freshness.
Our oil has a high level of polyphenols, which protects against oxidation, and (as discussed in the previous section) we pump nitrogen through the oil as it is being filtered to remove any residual oxygen before storing it in stainless steel tanks in a temperature-controlled room.
5. What to Look for in a Good Olive Oil
When selecting olive oil, balance and freshness are key:
Polyphenols and Flavor
While high polyphenol content offers health benefits, excessively high levels can result in oils that are too bitter or astringent for regular use. We prioritize a balance between healthful properties and delicious flavor, because all the polyphenols in the world won’t do any good if the oil isn’t being used because it tastes bad.
Avoiding Defects
Many lower-cost oils labeled as “extra virgin” may not actually meet the standard of extra virgin. Common defects include:
- Rancidity: A waxy, crayon-like aroma or taste caused by oxidation.
- Fustiness: A result of anaerobic fermentation when olives are improperly stored before milling, producing off flavors similar to Kalamata olives.
Authenticity
Studies have shown that not all oils labeled as “extra virgin” actually are. Look for trusted producers with transparent practices and look on the label for the California Olive Oil Council (COOC) Seal. In order for olive oil to be certified "extra virgin" and carry the COOC Seal (the easiest way to truly know that the olive oil you're buying is actually "extra virgin"), it must pass a series of chemical and sensory tests for purity and quality. California has one of the highest standards for extra virgin olive oil in the world - enforced by the COOC - and only bottles that meet these standards and are 100% California grown are allowed to put the COOC Seal on our labels.
6. Other Olive Oil Products That Are Not Extra Virgin
To help clarify product types, here are examples of oils that are not extra virgin:
- Pure Olive Oil: A blend of refined and virgin oils, with minimal flavor or health benefits.
- Light Olive Oil: Highly refined, with a neutral flavor and color, often used for high-heat cooking.
- Pomace Olive Oil: Made from the residue left after virgin oil extraction, refined and of much lower quality.
References
1. (PDF) Potential health benefits and components of olive oil: An overview. https://www.researchgate.net/publication/346339068_Potential_health_benefits_and_components_of_olive_oil_An_overview.
2. Bucciantini, M., Leri, M., Nardiello, P., Casamenti, F., & Stefani, M. (2021). Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties. Antioxidants 2021, Vol. 10, Page 1044, 10(7), 1044. https://doi.org/10.3390/ANTIOX10071044
3. Di Lorenzo, C., Colombo, F., Biella, S., Stockley, C. & Restani, P. Polyphenols and Human Health: The Role of Bioavailability. Nutrients 13, 273 (2021).
4. Cory, H., Passarelli, S., Szeto, J., Tamez, M., & Mattei, J. (2018). The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Frontiers in Nutrition, 5, 87. https://doi.org/10.3389/FNUT.2018.00087
5. Tessier, A. J. et al. Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Netw Open 7, e2410021–e2410021 (2024).
6. Charrière, K., Schneider, V., Perrignon-Sommet, M., Lizard, G., Benani, A., Jacquin-Piques, A., & Vejux, A. (2024). Exploring the Role of Apigenin in Neuroinflammation: Insights and Implications. International Journal of Molecular Sciences 2024, Vol. 25, Page 5041, 25(9), 5041. https://doi.org/10.3390/IJMS25095041
7. Jayawickreme, D. K. et al. Luteolin for neurodegenerative diseases: a review. Pharmacological Reports 2024 76:4 76, 644–664 (2024).
8. Bulotta, S., Celano, M., Lepore, S. M., Montalcini, T., Pujia, A., & Russo, D. (2014). Beneficial effects of the olive oil phenolic components oleuropein and hydroxytyrosol: Focus on protection against cardiovascular and metabolic diseases. Journal of Translational Medicine, 12(1), 1–9. https://doi.org/10.1186/S12967-014-0219-9/TABLES/3
9. Bucciantini, M., Leri, M., Nardiello, P., Casamenti, F. & Stefani, M. Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties. Antioxidants 2021, Vol. 10, Page 1044 10, 1044 (2021).
10. García-Moreno, J. C., Porta de la Riva, M., Martínez-Lara, E., Siles, E., & Cañuelo, A. (2019). Tyrosol, a simple phenol from EVOO, targets multiple pathogenic mechanisms of neurodegeneration in a C. elegans model of Parkinson’s disease. Neurobiology of Aging, 82, 60–68. https://doi.org/10.1016/J.NEUROBIOLAGING.2019.07.003
11. Leporini, M., Loizzo, M. R., Tenuta, M. C., Falco, T., Sicari, V., Pellicanò, T. M., & Tundis, R. (2018). Calabrian extra-virgin olive oil from Frantoio cultivar: Chemical composition and health properties. Emirates Journal of Food and Agriculture, 30(7), 631–637. https://doi.org/10.9755/EJFA.2018.V30.I7.1743
