Olive oil and longevity
Extra Virgin Olive OIl is a nutrient-dense oil extracted from the fruit of the olive tree (Olea europaea).
This functional fat delivers benefits far beyond its caloric content. EVOO is valued for its high concentration of bioactive polyphenols, especially hydroxytyrosol and oleuropein, which play a key role in increased longevity supporting metabolic regulation, antioxidant defense, reduction of oxidative stress and inflammation control.
Let's talk about these polyphenols a bit more:
Polyphenols are naturally occurring compounds in plant-based foods, including fruits, vegetables and beverages. Perhaps the most well-known polyphenol is the tannin in red wine, but there are many different kinds of polyphenols, including flavonoids in tea and tirosoles in olive oil. Polyphenols have antioxidants and anti-inflammatory properties, so they offer health benefits in addition to flavour.
That peppery burn at the back of your throat? That tickling sensation is oleocanthal announcing its presence. Oleocanthal activates the same inflammatory pathways that traditional medicine painkillers do, which is why high-quality extra virgin oilive oil is anti-inflamatory, supporting long-term health.
Hydroxytyrosol the other mighty polyphenol in olives has exceptional antioxidant capacities. Because of its small molecular weight, hydroxytyrosol is easily absorbed by the body, which is why it continues to attract scientific attention as one of the most bioavailable olive compounds. Supports cardiometabolic health, antioxidant defence and cellular longevity pathway. Olive oil should taste alive, bright, bitter, grassy, because those flavours signal high hydroxytryrosol content.
As mentioned, EV Olive oil is more than just a cooking fat. It’s a functional, biologically active compound that supports longevity at multiple levels:
- Inflammation control (core driver of aging): Olive oil reduces chronic inflammation, lowering CRP, IL-6, and TNF-α in adults with metabolic risk, supporting immune balance and vascular function.
- Metabolic regulation (lipid balance): Daily olive oil intake improves fasting glucose, HbA1c, and insulin sensitivity in individuals with prediabetes and metabolic syndrome, enhancing nutrient sensing and metabolic stability.
- Cardiovascular performance: Olive oil improves lipid profiles (↓ LDL, ↑ HDL), supports blood pressure regulation, and enhances endothelial function, contributing to cardiovascular resilience.
- Antioxidant activity: Polyphenols such as hydroxytyrosol and oleuropein enhance redox balance and reduce oxidative markers, protecting cells from damage and supporting mitochondrial health.
- Epigenetic modulation (energy): Olive oil compounds influence gene expression at the epigenetic level, regulating aging-related pathways and contributing to cellular homeostasis.
- Cognitive function(resilience) In aging adults, olive oil polyphenols have been linked to improved memory and executive function, likely mediated by anti-inflammatory, vascular, and mitochondrial mechanisms.
Olive oil also improves nutrient absorption and satiety of a meal. It helps with absorption of fat soluble nutrients like vitamins (A,D,E,K) and boosts bioavailability of many polyphenols found in plants.
Oleic acid in olive oil supports appetite regulation. It also slows gastric emptying giving more time for nutrient extraction.
The right amount of EV Olive Oil?
According to experts, 10-20g/day (1-2 tbsp) EVOO is enough to experience health benefits.
This amazing nature's gift reminds us what we tend to forget: our food is our medicine.
The choices we make at the table shape not only how we age, but whether we age with vitality, independence, and quality of life. A balanced diet, one rich in nutrient-dense foods like quality extra virgin olive oil determines whether our later years are marked by resilience and self-sufficiency or decline.
A perfect example of how simple, consistent habits can have profound long-term impact.
Ready to up your Extra Virgin Olive Oil daily intake?
Drizzle on Salads and add to dressings and vinaigrettes
Dip it with bread: as simple as that! and the most delicious way to enjoy its rich flavour
Roast, bake, cook: Contrary to what you may have heard, olive oil does not loose its health benefits or become unhealthy when heated, specially at house hold temperatures.
Our favourite way? 1 tbsp of EVOO, a squeeze or lemon or lime mixed in 1/4 cup of warm water first thing in the morning for beauty and health from the inside out.