Health Benefits of Olive Oil: An Overview
At Nelson Olive Oil, we offer olive oils that not only taste exceptional but also provide a range of health benefits. Our oils are rich in beneficial compounds, which are preserved through careful harvesting and processing.
Highlighted benefits of our olive oils include:
- Polyphenols: These antioxidants, including oleocanthal and hydroxytyrosol, help protect against heart disease, reduce inflammation, and may have cancer-fighting effects.
- Oleic Acid: A monounsaturated fat that improves cholesterol levels, reduces inflammation, and supports heart health. It also enhances the oil's stability, making it resistant to oxidation.
- Squalene: Known for its antioxidant protection, squalene supports skin health and may help reduce the risk of certain cancers.
The Chemistry of Our Olive Oil: Detailed Breakdown
At Nelson Olive Oil, we are committed to offering olive oils of the highest quality. All of our olive oils are rigorously tested by an independent third party. We receive a comprehensive breakdown of the chemical composition, including:
- Biophenols (Polyphenol Antioxidants)
- Oleic Acid
- DAGs (Diacylglycerols)
- Squalene
- Free Fatty Acids (FFA)
- Peroxide Value
- PPP (Pigment Peroxides)
- A-Tocopherols (Vitamin E)
Read below for a detailed overview of the meaning of these chemical measurements in regards to an olive oil's freshness, potency, taste and health benefits.
Biophenols (Polyphenol Antioxidants)
Biophenols, a subclass of polyphenols, are antioxidants that play a crucial role in protecting olive oil from oxidation and rancidity. This not only enhances the shelf life of the oil but also contributes to its robust flavour profile. Higher levels of polyphenols offer significant health benefits for the human body, such as anti-inflammatory and cardiovascular protective effects. Polyphenols like oleocanthal help prevent the development of chronic diseases by neutralizing free radicals and reducing oxidative stress.
Polyphenol content in olive oil is categorized as follows:
- Less than 120 mg/kg: Low
- 120–220 mg/kg: Medium
- Above 220 mg/kg: High
Some of our most intense extra virgin olive oils boast polyphenol levels exceeding 500 mg/kg, providing exceptional health benefits.
Oleic Acid
Oleic acid, a monounsaturated omega-9 fatty acid, is a key component of extra virgin olive oil, typically making up between 45% and 80% of its total content. Known for its heart-health benefits, oleic acid helps lower LDL (bad) cholesterol and raise HDL (good) cholesterol, reducing the risk of heart disease and promoting overall health. Additionally, oleic acid enhances the oil's stability, making it less prone to oxidation and improving its shelf life and ability to be used for higher-temperature cooking.
DAGs (Diacylglycerols)
The DAG score is a key indicator of the freshness and quality of olive oil. Freshly produced oils have a higher proportion of 1,2-DAGs, which convert to 1,3-DAGs over time. A high DAG score reflects high-quality olive oil that has been processed under optimal conditions. While DAG scores primarily assess the age and condition of olive oil, they play an indirect role in health by ensuring the oil is fresh and retains its beneficial compounds, such as antioxidants and polyphenols.
Squalene
Squalene is a powerful antioxidant found in high concentrations in olive oil. Known for its skin health benefits, squalene also supports overall cellular protection and may help reduce the risk of certain cancers. In addition to its health benefits, squalene contributes to the oil’s stability by preventing oxidation, which helps to maintain freshness and extends the oil's shelf life.
Free Fatty Acids (FFA)
Free fatty acids (FFA) are an important indicator of olive oil quality, reflecting the condition of the olives at the time of extraction. Oils with a lower FFA percentage are considered higher quality, as they indicate that the olives were fresh and handled properly.
For extra virgin olive oil (EVOO), the maximum allowable FFA level is 0.8% (0.8g per 100g). At Nelson Olive Oil, our Ultra-premium (UP) olive oils often have even stricter standards, with FFA levels required to be below 0.3%. These oils represent the highest quality, with rigorous controls in place to maintain exceptional freshness and flavour. Low FFA levels result in a higher smoke point, meaning the oil can be safely used in various cooking methods without the risk of burning or releasing harmful compounds.
For a detailed breakdown of the requirements need to reach the "Ultra Premium" standard, click here.
Peroxide Value
The peroxide value (PV) measures the freshness of olive oil. A low PV means the oil has undergone minimal oxidation, preserving its flavor and beneficial compounds. While the peroxide value doesn’t directly impact health, consuming fresh oil with a low PV helps avoid harmful oxidized compounds found in rancid oils. According to International Olive Oil Council (IOC) standards, extra virgin olive oils must have a peroxide value lower than 20 meq O2/kg. Keeping peroxide levels low is essential for maintaining the oil’s freshness and quality.
PPP (Pigment Peroxides)
The PPP (Peroxide + Photochemical) test evaluates the degradation of chlorophyll in olive oil, which helps determine its age. While not directly related to health, a lower PPP value indicates fresher oil that is more likely to retain its antioxidant properties. Fresh olive oil maintains both its flavour and health benefits, as antioxidants and other beneficial compounds are preserved.
A-Tocopherols (Vitamin E)
A-tocopherols, or Vitamin E, are powerful antioxidants that help protect cells from oxidative damage. They support skin health and combat free radicals that cause cellular harm. Olive oil with higher levels of Vitamin E not only offers these health benefits but also protects the oil from oxidation, helping to prolong its freshness and shelf life.
A Note on Olive Oil and Your Health
While olive oil offers numerous pier-reviewed health benefits, it is important to remember that it should complement a balanced diet and healthy lifestyle rather than serve as a standalone solution. Incorporating olive oil into a well-rounded diet can enhance its benefits and achieve the best results for your overall wellbeing.
At Nelson Olive Oil, we are proud to offer olive oils that are not only delicious but also rich in health-promoting compounds. For a deeper dive into the unique chemical compositions of our premium olive oils, we invite you to visit our tasting room on Baker Street in Nelson, BC.
Visit our tasting room on Nelson’s Baker Street to experience and learn more about the distinct chemical compositions of our premium olive oils.