Extra virgin olive oil (EVOO) has long been celebrated for its wide-ranging health benefits, particularly in promoting cardiovascular health. However, more recent research suggests that EVOO may also play a significant role in protecting brain health, including lowering the risk of dementia and alleviating its symptoms. The key components responsible for these benefits are EVOO’s polyphenols and monounsaturated fatty acids. Together, these compounds offer neuroprotective properties that contribute to better brain function and may reduce the risk of cognitive decline as we age.
The Role of Polyphenols in Brain Health
Polyphenols are powerful antioxidants found in high concentrations in extra virgin olive oil. These compounds are well-known for neutralising free radicals in the body and reducing oxidative stress and inflammation. Oxidative stress occurs when an imbalance between free radicals and antioxidants leads to cellular damage. In the brain, this can accelerate the ageing process and increase the risk of developing neurodegenerative diseases, including Alzheimer’s disease and other forms of dementia.
Studies have shown that the polyphenols in EVOO, particularly oleocanthal and hydroxytyrosol, can cross the blood-brain barrier, making them effective at reducing oxidative stress in the brain. These polyphenols help protect brain cells from damage, promote the repair of damaged neurons, and support the brain’s overall health. As a result, regular consumption of EVOO may help prevent or delay the onset of dementia by protecting the brain from oxidative damage.
In addition to their antioxidant properties, polyphenols also have anti-inflammatory effects. Chronic inflammation in the brain has been implicated in the development of Alzheimer’s disease and other cognitive disorders. EVOO’s polyphenols reduce this inflammation, further protecting the brain from damage and helping maintain cognitive function.
Monounsaturated Fatty Acids and Cognitive Health
Another key component of extra virgin olive oil contributing to its brain health benefits is monounsaturated fatty acids (MUFAs), particularly oleic acid. Oleic acid is the most abundant fatty acid in EVOO and is known for its beneficial effects on heart health. However, it also plays a crucial role in brain function. MUFAs are essential for maintaining the integrity of cell membranes, including those in the brain. The fluidity and flexibility of these membranes are vital for efficient communication between brain cells, which is critical for memory, learning, and overall cognitive function.
Research suggests that diets rich in MUFAs can improve brain plasticity—the brain’s ability to adapt and change in response to new experiences and information. MUFAs also help to regulate the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells. BDNF is essential for memory and learning, and its levels are often lower in individuals with neurodegenerative conditions. By supporting the production of BDNF, EVOO may enhance brain function and protect against cognitive decline.
Additionally, MUFAs help reduce levels of harmful cholesterol in the blood, which can contribute to poor brain health if left unmanaged. High cholesterol and the accumulation of plaque in the blood vessels can reduce blood flow to the brain, leading to a higher risk of stroke, cognitive impairment, and dementia. By maintaining healthy cholesterol levels, EVOO supports healthy brain circulation and lowers cognitive decline risk.
The Mediterranean Diet and Its Impact on Brain Health
The link between extra virgin olive oil and brain health is most often discussed in the context of the Mediterranean diet, a dietary pattern that has been associated with a lower risk of cognitive decline and dementia. The Mediterranean diet emphasises healthy fats, including EVOO, and various fruits, vegetables, whole grains, and lean proteins. Several studies have found that individuals who follow the Mediterranean diet have a lower risk of developing Alzheimer’s disease and other forms of dementia.
A key reason for this is the combination of brain-boosting nutrients found in EVOO, such as polyphenols, MUFAs, and vitamin E, alongside other health-promoting foods like leafy greens, berries, and fish rich in omega-3 fatty acids. The Mediterranean diet’s emphasis on anti-inflammatory and antioxidant-rich foods creates a synergistic effect that helps protect the brain from the ravages of ageing and neurodegeneration.
In fact, a large-scale study conducted in Spain found that individuals who adhered to the Mediterranean diet with added EVOO had a significantly lower risk of developing dementia compared to those who followed a low-fat diet. The inclusion of EVOO in the diet was found to have a particularly strong protective effect on cognitive function, demonstrating the importance of this oil in supporting brain health.
EVOO’s Potential Role in Mitigating Dementia Symptoms
Beyond its potential to reduce the risk of dementia, EVOO may also help mitigate the symptoms of the disease in those who have already been diagnosed. EVOO’s anti-inflammatory and antioxidant properties can help manage the cognitive decline associated with Alzheimer’s disease and other forms of dementia. EVOO has been shown to reduce brain inflammation, which is a hallmark of Alzheimer’s, and to support the regeneration of brain cells that the disease may damage.
Furthermore, EVOO may improve overall brain function by enhancing memory and learning abilities. Some studies have suggested that the regular consumption of EVOO can help slow the progression of cognitive decline in individuals with mild cognitive impairment (MCI), a condition that often precedes Alzheimer’s disease.
