Health Benefits of Olive Oil: An Overview
At Nelson Olive Oil, we take pride in offering olive oils that not only taste exceptional but also deliver a wide range of health benefits. Our oils undergo rigorous testing to ensure they are rich in compounds that promote well-being, including polyphenols, oleic acid, and squalene. These elements contribute to heart health, reduce inflammation, and provide antioxidant support. Our Ultra Premium olive oils are among the most healthful due to their high concentrations of beneficial compounds, which are preserved through careful processing and storage.
Some key health benefits of our olive oils include:
- Polyphenols (Biophenols): Known for their antioxidant and anti-inflammatory properties, polyphenols like oleocanthal and hydroxytyrosol help protect against heart disease, reduce chronic inflammation, and offer potential cancer-fighting effects.
- Oleic Acid: A monounsaturated fat, oleic acid improves cholesterol levels, reduces inflammation, and contributes to heart health. It also enhances the oil's stability, making it resistant to oxidation.
- Squalene: This compound offers powerful antioxidant protection, supports skin health, and may help reduce the risk of certain cancers.
These components collectively ensure that our olive oils are not only delicious but also healthful. But how exactly do these compounds work, and what other benefits do they provide? Let's take a closer look at the chemistry behind our olive oils.
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 one of the most important components of extra virgin olive oil, often making up between 45% to 80% of its total content. Known for its heart-health benefits, oleic acid helps reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. This reduces the risk of heart disease and contributes to better overall health. Oleic acid also improves the oil's stability, making it less prone to oxidation, which enhances both its shelf life and usability in cooking at higher temperatures.
DAGs (Diacylglycerols)
The DAG score is an indicator of the freshness and quality of olive oil. Freshly produced oils have a higher proportion of 1,2-DAGs, which convert over time to 1,3-DAGs. While DAG scores are primarily used to 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. A high DAG score reflects high-quality oil made under good processing conditions.
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 is an important indicator of olive oil’s freshness. A lower peroxide value means the oil has undergone minimal oxidation, ensuring it retains its beneficial compounds and flavor. Although the peroxide value is more relevant to oil quality than direct health benefits, consuming fresh olive oil with a low peroxide value ensures that you are not ingesting harmful oxidized compounds, which can occur in rancid oils.
According to International Olive Oil Council (IOOC) standards, extra virgin olive oils must have a peroxide value lower than 20. Maintaining low peroxide levels is crucial for ensuring the oil’s freshness and preventing rancidity.
PPP (Pigment Peroxides)
The PPP test is another quality measure that evaluates the degradation of chlorophyll in olive oil, indicating the oil's age. While not directly related to health, a lower PPP value signifies fresher oil that is more likely to retain its antioxidant properties. Freshness is important for both maintaining the oil’s flavor and ensuring that its health-promoting compounds are intact.
A-Tocopherols (Vitamin E)
A-tocopherols, commonly known as Vitamin E, are powerful antioxidants that help protect cells from oxidative damage. They offer numerous health benefits, including supporting skin health and protecting against free radicals, which can lead to cellular damage. Higher levels of Vitamin E in olive oil not only provide these health benefits but also protect the oil itself from oxidation, further prolonging its 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.