Oleocanthal: The Olive Oil Component That Can Change Your Life
By: Marcela Camargo and Kimberly McIntyre
High in antioxidants, reduces risk of heart disease and stroke, anti-inflammatory…
Olive oil has the qualities above— and then some. But to fully enjoy and benefit from all of the amazing properties that it has to offer, it is important to understand that not all olive oils are created equal.
The majority of brands do not provide the benefits that olive oil is known for, at least not to their fullest potential. But, how can we know if the olive oil we buy is going to give us the maximum amount of benefits? First, by paying close attention to the polyphenol (antioxidant) count. Once we know the polyphenol count, this could lead us to the discovery of a key component that is present in extra virgin olive oil, and that experts argue is the most important phenolic compound. This “magic” component is called oleocanthal.
UNDERSTANDING POLYPHENOLS
Polyphenol: “A substance that is found in many plants and gives some flowers, fruits, and vegetables their color. Polyphenols have antioxidant activity.” National Cancer Institute.
The polyphenols present in olive oil are what ultimately provide a wide range of health benefits. However, the polyphenol count is affected by different factors, like geographic location and the technology used in the extraction process.
For instance, when going through a refining process, olive oil loses many of its vitamins and polyphenols. The standard olive oil goes through this process, and therefore, the polyphenol count is low. In contrast, extra virgin olive oil does not go through a refining process. This type of oil is obtained by a mechanical cold extraction, which allows it to retain its high antioxidant count.
But even with extra virgin olive oil, the amount of antioxidants can fluctuate significantly, which is why it is imperative to be aware of the polyphenol count in order to obtain the maximum amount of benefits. In other words, the higher amount of polyphenols, the higher the health benefits, and vice versa.
When there is a high amount of polyphenols, there is also most likely a higher amount of the natural organic compound oleocanthal, which is responsible for providing the vast majority of the benefits that olive oil has to offer.
OLEOCANTHAL’S BENEFITS
One of the main reasons why we want a high polyphenol count in our olive oil is because a high count means a higher amount of oleocanthal, which is directly linked to many potentially life-changing health benefits.
According to the International Olive Council, oleocanthal has a positive effect on oxidative stress and helps with neurodegenerative diseases, and rheumatic pathologies. Research also shows that this highly antioxidant phenolic helps reduce several inflammatory-related diseases, including some cancers.
Furthermore, oleocanthal shares several characteristics with the popular anti-inflammatory drug ibuprofen. These two are so similar that oleocanthal is now acknowledged as a natural non-steroidal anti-inflammatory drug (NSAID.)
OLEOCANTHAL & CANCER
To understand the impact of oleocanthal in a person’s health, one must look at the average health of Mediterranean populations compared to Western populations. In Mediterranean countries such as Italy, Greece, and France, the consumption of extra virgin olive oil is just another part of their daily routine. Not surprisingly, experts say Mediterranean populations “experience a reduced incidence of chronic inflammatory disease states.”
Moreover, research shows that these countries report a lower incidence of many types of cancer, such as breast, prostate, lung and gastrointestinal cancer, compared to Western countries.
There is more and more evidence emerging that suggests oleocanthal has anticancer properties that can inhibit the initiation of the disease and the development of metastasis. Researchers found that oleocanthal can be toxic toward cancer cells, causing these cells to die instead of reproducing.
HOW TO PICK THE BEST EXTRA-VIRGIN OLIVE OIL
Yes, oleocanthal is in fact — great. But now you may be asking, how can we tell if there is oleocanthal in the olive oil we buy?
First, we want to make sure that the extra-virgin olive oil we get has a harvest day no longer than a year. We want to make sure we get olive oil that was extracted from fresh olives that are almost ripe (yes, not fully ripe.) Moreover, it is important to buy olive oil that comes in a dark glass bottle, not plastic. This ensures the olive oil maintains its properties, as opposed to plastic, which is more likely to lose many of its properties and could even produce toxic compounds.
Remember, polyphenol count matters! It is also important to pay attention to this number if the bottle displays it. Chances are the bottle won’t have this information, but calling the company and asking for the polyphenol count is always a good idea to ensure you get an olive oil with no less than 100 IUs. Friendly reminder: a higher amount of polyphenols equals a higher amount of oleocanthal.
For instance, an olive oil producer from the European Union can verify their polyphenol levels lab testing, and then once they do, they can claim certain health benefits. Oils that meet the requirements will portray a “Certified Health Claim” logo and feature the following description on their label:
"Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. The beneficial effect of olive oil polyphenols is obtained with daily intake of 20 g of olive oil. With polyphenols (hydroxytyrosol and its derivatives) content of at least 5 mg, while maintaining a varied and balanced diet and a healthy lifestyle."
Once you buy the bottle, the easiest way to know if oleocanthal is present in olive oil is by simply taking a spoonful and paying close attention to the flavor. Oleocanthal is responsible for giving a peppery taste and pungency that can be felt in the throat. If this is not perceived when ingesting a spoonful of extra-virgin olive oil, chances are the oleocanthal count is very low, and therefore, its health benefits are also minimal.
MORE OLEOCANTHAL, PLEASE!
There are many ways in which we can incorporate extra virgin olive oil (and therefore, oleocanthal) into our daily lives. It is important to note that for a medicinal dose, you will want at least 2 tablespoons of olive oil a day.
Take a shot: The easiest and fastest way to get that recommended dose in is by taking a shot. Another thing you can do is combine one tablespoon via shot, and use a different method for the second tablespoon.
Dip that bread: This is also a great option to consume more olive oil, and will probably appeal more to the average palate.
Use as salad dressing: Extra virgin olive oil with a pinch of sea salt and splash of lemon juice, makes for a delicious salad dressing.
Cook: Contrary to what some believe, oleocanthal is not as sensitive to the cooking heat, unlike other olive oil phenolic compounds that tend to degrade significantly when exposed at a high temperature. Therefore, cooking with olive oil it’s always a great option.
MY PERSONAL FAVORITE
It is impossible for me to write about olive oil without mentioning my absolute favorite and most trusted brand: Palmetto Olive Oil Co.
This company is local to Greenville, South Carolina and offers the best quality oils and vinegars I have ever had. Palmetto Olive Oil offers oils with a high amount of polyphenols and oleocanthal, guaranteed to provide the known health benefits of olive oil!
As with everything, quality is key when it comes to olive oil. This can make it or break it.
If you want to fully enjoy the wonders of extra virgin olive oil, it is as easy as making room for more in your life! Your present, and future self will thank you.
Click here to look at Palmetto Olive Oil Co.’s inventory, and use my code KMIH1 for 15% off your first item.
This is not a sponsored article.