Extra virgin olive oil, a nutraceutical with many benefits. This is why it is advisable to choose quality oils rich in polyphenols.
The Mediterranean Diet, declared “Intangible Cultural Heritage of Humanity” by Unesco, recognises Extra Virgin Olive Oil (EVO) as a product that guarantees an intake of elements that are of primary importance for the human organism.
Characteristics of quality extra virgin olive oil
Quality EVO, therefore, should not be considered in a limited way, only as a condiment for food, but rather as a food for daily use, capable of bringing well-being.
We can truly define it as a true “Nourishment” with therapeutic and preventive properties against different types of diseases.
By now, in the Nutritional Plans drawn up by Nutrition Professionals, E.V.O. is considered to be just like a “Nutraceutical”, whose active ingredients play an irreplaceable role in covering many daily needs.
Day after day, medical science continues to highlight the primary role of E.V.O. in terms of its nutritional and health properties.
Extra virgin olive oil can certainly be considered the noblest of vegetable fats and certainly the best edible fat of all, not least because it is obtained from the processing of a fruit, the olive, (other oils are extracted from seeds) and does not undergo refining and rectification processes, as happens with seed oils, and is therefore ready to be used immediately after pressing (I am logically speaking of an unadulterated oil and therefore linked to the seriousness of the producer).
This is a fundamental reason for using national extra virgin olive oils and above all those from honest producers.
Before looking at what a good extra virgin olive oil contains, I think it is essential to emphasise how important the care taken in the agricultural phase is (cultivation methods, climatic and soil conditions), the right time for harvesting, the right processing method (two-phase continuous cycle) and the variety of olives used which express the final product of each individual producer.
EVO is a phytocomplex, i.e. a product of plant origin containing a variety of components.
Health effects
Its beneficial effects on health are due to the biological action of its various components.
The main chemical component is oleic acid, which belongs to the MUFA (Mono Unsaturated Fatty Acids) category (with only one double bond between the carbon atoms). It differs from other fatty acids, which may be saturated (SFA), with no double bonds, or polyunsaturated, with several double bonds (PUFA).
Monounsaturated and polyunsaturated fatty acids are considered “Good” because they help reduce LDL cholesterol (the bad kind) in the blood, the cause of heart attacks and vascular obstruction; they also help increase HDL cholesterol (the good kind), which is protective of the heart and blood vessels.
Oleic acid, monounsaturated, is the main component of Extra Virgin Olive Oil (70-80%); there is also a lower presence of saturated fatty acids (Palmitic 7-15% and Stearic 1.5-3%).
There is also a fair amount of polyunsaturated fatty acids (Linoleic 10%).
All are Essential Fatty Acids and are therefore not synthesised by the body, so they must be ingested through food.
The presence of unsaturated bonds in fatty acids is an excellent health aid, but at the same time they can be attacked by oxygen, leading to the phenomenon of autoxidation, which causes EVOs to lose quality.
Fortunately, the presence of numerous natural antioxidants protects them from this phenomenon. However, it must always be stressed that olive oils must be protected from aggressive procedures (exposure to air, light, etc.).
Polyphenols
Among these antioxidant substances, to which I referred, abundantly present, are Tocopherols (Vitamin E, with the alpha form at 90%), Polyphenols in general, and other Phenolic compounds.
The action of these substances guarantees the oil an important stabilisation against oxidation.
Furthermore, it should be remembered that it is precisely these substances that give the oil its characteristic flavour with its bitter-spicy overtones.
But the most important thing to highlight is that all the various polyphenols present in EVO play an important role in highlighting the “health benefits” possessed by Extra Virgin Olive Oil.
I would like to emphasise, when talking about health and oil, that the many substances present express their beneficial characteristics, provided that the oil is fresh, unadulterated and respects certain standards.
Among the many chemical procedures available to verify the healthiness and organoleptic characteristics of an oil, the European Community has introduced a new parameter to assess the quality of olive oils.
This is the Alkyl Ester test.
They are ethyl and methyl esters of fatty acids, which originate from the esterification of fatty acids with alcohols. This process occurs as a result of fermentation and degradation phenomena that develop from poor quality olives (fruit that is too ripe or damaged by the oil fly or stored too long and in poor conditions). In poor quality oils, these substances are very abundant.
Conclusions
To sum up, I have tried to highlight the marvellous characteristics of one of the most important substances from a nutritional point of view (I am logically referring to a healthy product and not to a product that is apparently attractive, but adulterated and of poor quality).
In fact, the many substances present make it truly a ‘Nutraceutical’, i.e. a natural food with therapeutic or preventive properties. Among the most important actions expressed by Extra Virgin Olive Oil are its anti-atherogenic (cardiovascular protection), anti-cancer, anti-oxidant and cellular ageing protection.
Vitamin E (tocopherol) contributes to the latter. It also plays an important role in regulating the production of male and female sex hormones, strengthening capillary walls and acting as an antithrombotic.
The phytosterol content of extra virgin olive oil is unique. In fact, it is the only oil with a particularly high concentration of Beta-Sitosterol, a substance that opposes the intestinal absorption of cholesterol.
It is also important to highlight the presence in EVO of one of the most important substances in terms of health: Oleocanthal, which belongs to the Polyphenol family.
Oleocanthal, which is responsible for the typical “spicy” taste in the throat of good olive oil, has recently been shown to have important anti-cancer actions, confirmed by important scientific studies.
Its activity in reducing the risk of senile dementia and Alzheimer’s is also important. With time, the action of the oleocanthal decays until it disappears completely and the oil begins to have the so-called “Gentle” and sweetish taste typical of old or lightly fruity oils.
The ‘bitter’ aftertaste, in addition to the pungency, is a sign of another important presence.
What is squalene?
Squalene, effective in fighting skin cancer.
Last but not least, let’s not overlook a fundamental aspect: buy good quality oil, produced by serious and well-known olive growers and, above all, that it is Italian.
Italy is one of the most important producers (Puglia alone produces 12% of the entire world production and about 50% of national production).
I would like to conclude with a prejudice that must be dispelled.
The acidity of an oil, regardless of its value, is the expression of something that man is not able to assess with his senses. No one, even an expert taster, can determine the acidity of an oil just by tasting it. Specific chemical analyses must be carried out.
Therefore, to associate the “Spicy” and that typical “Tingling” in the throat present in different intensity in all quality Extra Virgin Olive Oils, with acidity, is not correct!
The journal ‘Nature Comunications’ published the results of an important study, stating that a good night’s sleep and extra virgin olive oil are the weapons to preserve heart health!
Article by Dr Francesco Lampugnani
