Your Guide to Eating More Extra Virgin Olive Oil for a Healthier Brain

July 25, 2025

Every small step you take in the kitchen can add up to something remarkable for your brain health.  Whether it’s a simple swap or a smart addition, making your meals more brain-friendly (and delicious) is easier than you think.  One of the easiest and most impactful changes is the ingredient extra virgin olive oil (EVOO).  High-polyphenol EVOO, like our limited-edition Brain Health Kitchen EVOO, is packed with powerful brain-supporting polyphenols.  These polyphenols, like oleocanthal, hydroxytyrosol, along with a balanced fat profile may help to reduce inflammation, protect brain cells from oxidative stress, and even support the brain’s natural waste-clearing systems, mechanisms that are key to preserving memory and reducing the risk of neurodegenerative diseases like Alzheimer’s .1

You may be wondering how to get more EVOO included in your daily eating, and today, we’re making it easier with simple strategies, tips, and recipes to help you work the brain-boosting EVOO into your meals every day. 

How Much EVOO Should You Consume Daily for Brain Health? 

When it comes to supporting your brain, the amount of extra virgin olive oil you consume matters.  EVOO is a cornerstone of brain-healthy diets like the MIND and Mediterranean diets, linked to over a 50% reduced risk of Alzheimer’s disease.2  Expert recommendations often suggest 1 to 3 tablespoons per day to harness brain benefits, like reduced brain inflammation, removal of brain toxins, and more.3  However, research has found that individuals who consumed as little as ½ tablespoon of EVOO daily had a 28% lower risk of dying from dementia compared to those who didn’t consume any at all.4 

Given these powerful findings, it’s easy to see why extra virgin olive oil is a key ingredient to prioritize daily.  Next, we’ll explore practical, delicious ways to incorporate EVOO into your everyday meals so you can start reaping these brain-protective benefits with every bite. 

Simple Ways to Sneak EVOO Into Meals You’re Already Making 

  • Drizzle over salads with a squeeze of lemon or splash of vinegar.  Skip the store-bought dressings that often contain inflammatory seed oils and preservatives. 

  • Stir into a bowl of warm soup, like lentil, tomato, or minestrone, just before serving.  It adds richness and helps absorb fat-soluble nutrients like carotenoids and vitamin E and D. 

  • Top hummus with a swirl of EVOO.  This is a traditional way to enjoy hummus, and you can add a sprinkle of zaatar or paprika for more depth in flavor. 

  • Spoon over avocado toast instead of butter.  Paired with avocado’s healthy fats, this combo enhances satiety, supports heart–brain connection, and delivers a dose of monounsaturated fats and antioxidants. 

  • Finish roasted veggies or grilled proteins with a drizzle.  A final drizzle of EVOO on warm vegetables or fish right out of the oven locks in flavor and adds phytonutrients that are often lost in high-heat cooking. 

  • Blend into smoothies.  EVOO can help increase the absorption of fat-soluble vitamins and polyphenols in fruits and vegetables, all while smoothing out the texture. 

  • Replace butter with EVOO in most baking recipes. This helps cut out saturated fat but also adds brain-healthy polyphenols and monounsaturated fats, all while keeping your baked goods moist and flavorful. 

  • Add a spoonful to your grains (like quinoa or farro).  Once your whole grains are cooked, stir in a spoonful of EVOO to add healthy fats, which also helps support better blood sugar regulation. 

  • Blend into pesto or chimichurri. Traditional pesto and chimichurri rely on EVOO as a foundational ingredient as EVOO helps emulsify these vibrant sauces.  If you ordered the BHK EVOO, you received a recipe card showing how Annie Fenn used the BHK EVOO in her Sicilian Broccoli and Kale Pesto. 

3 Quick Mediterranean Dressings 

Dressings are one of the simplest and most delicious ways to include extra virgin olive oil in your meals.  Not only does EVOO add rich flavor, but it also brings powerful brain-boosting nutrients to every bite.   

Here are three easy dressings to elevate your dishes: 

1. Bright Lemon Vinaigrette (Perfect for Salads)  

This refreshing, zesty vinaigrette adds brightness to leafy greens or grain bowls. 

  • 3 tablespoons extra virgin olive oil 

  • 1 tablespoon fresh lemon juice 

  • 1 teaspoon Dijon mustard 

  • 1 teaspoon honey or maple syrup 

  • Pinch of sea salt and black pepper 

Whisk all ingredients together until emulsified. Store in the fridge for up to 3 days. 

2. Balsamic Herb EVOO Glaze (For Roasted or Grilled Veggies) 

Deep, savory, and a little tangy, perfect for elevating vegetables. 

  • 3 tablespoons extra virgin olive oil 

  • 1 tablespoon balsamic vinegar 

  • ½ teaspoon dried thyme or 1 teaspoon fresh 

  • 1 pinch red pepper flakes (optional) 

  • Pinch of salt and black pepper 

Whisk together and drizzle over vegetables after roasting or grilling for extra flavor and brain-healthy nutrients. 

3. Citrus & Herb EVOO Drizzle (Perfect for Salmon or White Fish) 

This bright and slightly sweet dressing brings out the delicate flavor of fish with the richness of EVOO and a burst of fresh orange.  

  • 3 tablespoons extra virgin olive oil  

  • 2 tablespoons fresh orange juice (or blood orange if in season) 

  • 1 teaspoon orange zest 

  • 1 teaspoon white wine vinegar 

  • 1 tablespoon finely chopped fresh parsley 

  • 1 small garlic clove, grated or minced 

  • Pinch of sea salt and freshly cracked black pepper 

Whisk together all ingredients until well combined. Spoon over warm fish just before serving. 

Can I Cook with EVOO? Yes, You Can! 

There’s a common myth that EVOO shouldn’t be used for cooking, but science says otherwise.  High-quality EVOO is stable and safe for cooking at moderate-heat temperatures, up to 375°F, which is typical for sautéing, roasting, and even baking.5 

While it's true that high heat can degrade some nutrients, most brain-healthy polyphenols in EVOO, like oleocanthal and hydroxytyrosol, remain stable at these moderate cooking temps.  Plus, cooking with EVOO can actually increase the bioavailability of fat-soluble nutrients from your food, such as carotenoids in vegetables, amplifying their antioxidant and neuro-supportive effects.5   So go ahead and cook with confidence, using EVOO in the kitchen isn’t just safe, it’s scientifically smart for your brain. 

EVOO That Elevates Every Bite — and Your Brain 

The olive oil you use matters, both for the flavor you’re adding to your meals, but also for the level of brain support it delivers.  That’s why we’re proud to offer the limited-edition Brain Health Kitchen Extra Virgin Olive Oil (BHK EVOO), a special collaboration between Dr. Annie Fenn, founder of Brain Health Kitchen, and us here at NeuroReserve. 

Annie’s years of culinary expertise and her deep commitment to preventing Alzheimer’s through nutrition inspired her to create an exceptional EVOO designed with both taste and neuroscience in mind.  At NeuroReserve, our mission is to help prevent neurodegenerative decline through targeted nutrition and lifestyle.  The unique polyphenol profile found in high-quality EVOO is something that can’t be replicated in a supplement, and it must come from food itself.  Together, we’ve sourced an exceptional EVOO from an award-winning Tuscan farm, known for its pristine groves and time-honored methods.  The BHK EVOO has vibrant flavor profile featuring floral and artichoke notes with a distinctive peppery finish, a natural indicator of its high polyphenol content.  In fact, the BHK EVOO contains over twice the amount of brain-healthy polyphenols compared to most store-bought EVOOs. 

Crafted for both flavor and function, it’s the perfect addition to your meals, and a powerful ally in your brain health journey.  Now available for a limited time in small-batch quantities,  order your Brain Health Kitchen EVOO here and elevate your meals with every drizzle. 

One Step at a Time Toward a Sharper Mind 

The path to better brain health is built one meal, one ingredient, one habit at a time.  By making simple swaps like adding EVOO to your kitchen, you’re building a strong foundation, one meal at a time.  

For ongoing support and recipes that fit into real life, follow Dr. Annie Fenn’s Substack here and continue your journey. 

References

1. The Brain Health Benefits of Polyphenol-Rich Olive Oil – NeuroReserve Inc. https://neuroreserve.com/blogs/articles/the-brain-benefits-of-polyphenol-packed-olive-oil?srsltid=AfmBOorOhqgltlqft6EEvMfsqP3fV4QMGuwGuCd0uEVkLejdU5b-POQz. 

2. Morris, M. C. et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s and Dementia 11, 1007–1014 (2015). 

3. Lauretti, E., Iuliano, L. & Praticò, D. Extra-virgin olive oil ameliorates cognition and neuropathology of the 3xTg mice: role of autophagy. Ann Clin Transl Neurol 4, 564–574 (2017). 

4. 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). 

5. Lozano-Castellón, J., Rinaldi de Alvarenga, J. F., Vallverdú-Queralt, A. & Lamuela-Raventós, R. M. Cooking with extra-virgin olive oil: A mixture of food components to prevent oxidation and degradation. Trends Food Sci Technol 123, 28–36 (2022). 


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