Polyphenols, Antioxidants, and Olive Oil: Better Food for a Better Life

Polyphenols in olive oil: Health benefits and selection of rich oils

Polyphenols, antioxidants, and oxidative stress: Why are we talking about them so much?

In recent years, polyphenols, antioxidants, and oxidative stress have become key topics in discussions about nutrition and disease prevention. At Oliviers & co Prague, we see growing interest in these compounds during our exchanges with customers who are interested in food.

Extra virgin olive oil rich in polyphenols

If you are looking for high-quality olive oil naturally rich in polyphenols, here are some of our best references:

Extra virgin olive oil Extraverte – 526 mg/kg 🇪🇸

Extra virgin olive oil Affiorato – 358 mg/kg 🇮🇹

Extra virgin olive oil Ganga Lupo – 954 mg/kg 🇮🇹

Extra virgin organic olive oil Feudo Disisa - 526 mg/kg 🇮🇹

Extra virgin olive oil Olea Prilis – 576 mg/kg

Extra virgin olive oil La Bastide du Laval – 483 mg/kg

Note: Quality extra virgin olive oil typically contains between 250 and 500 mg of phenolic compounds per kilogram

Understanding polyphenols and their role in our health

What is a polyphenol?

Polyphenols are powerful antioxidants found in many plants, including fruits, vegetables, seeds, and of course, olives. They help protect blood lipids from oxidation, making them valuable allies in the prevention of many chronic diseases.

Oxidative stress: An imbalance to monitor

Oxidative stress occurs when the body produces too many free radicals – unstable molecules – without enough antioxidants to neutralize them. The result: cell damage that can promote the development of diseases such as cancer, cardiovascular disorders, type 2 diabetes, or certain forms of dementia and arthritis.

This phenomenon could be compared to a "rust" that slowly settles in our cells.

Antioxidants: Natural defense

Antioxidants are responsible for neutralizing free radicals, thereby protecting the body's cells, DNA, and proteins. Naturally found in our diet – especially in fruits, vegetables, herbs, spices, and vegetable oils – they play a key role in slowing down cellular aging and reducing the risk of inflammatory diseases.

Research continues to explore the complex interactions between antioxidants, polyphenols, and other biological molecules. But one thing is certain: Their regular consumption is beneficial for health.

Quality and freshness: Keys to beneficial olive oil

The European Union officially recognizes the benefits of polyphenols in olive oil: Provided it contains at least 250 mg/kg, extra virgin olive oil can legally claim to help protect blood lipids from oxidative stress (for a daily consumption of 20g).

However, the concentration of polyphenols can vary depending on:

Terroir and olive varieties

Cultivation and extraction methods

Transportation and storage conditions

💡polyphenol content is measured at bottling, but it decreases over time, especially if the oil is exposed to heat, light, or air.

Our tips for preserving the oil's richness:

• Store it in a cool place, away from light
• Always close the bottle carefully
• Avoid transparent containers or direct sunlight
• Consume it fresh to maximize its benefits

Olive oil: Nutritional benefits and culinary pleasure

At Oliviers & co, we believe that delicious cuisine can also be beneficial for health. Extra virgin olive oil rich in polyphenols not only enhances your dishes: It also helps strengthen your body's natural defenses.

According to nutritional recommendations, vegetable oils such as olive oil or rapeseed oil are preferred over animal fats. They provide essential fatty acids, protect the heart, and are more environmentally sustainable.

Good olive oil is much more than just a seasoning: It's an essential health ingredient in the Mediterranean diet.

Use it sparingly, but regularly:

• On salads or grilled vegetables
• In your soups, yogurts, or homemade sauces
• Simply with bread

Other natural sources of polyphenols

If you want to enrich your diet with polyphenols, focus on a variety of plants. Here are some foods rich in these compounds:

Fats

Extra virgin olive oil

Flaxseed oil, dark sesame, avocado

Vegetables

Spinach, broccoli, artichokes, onions, carrots, celery

Fruits

Citrus fruits, apples, olives, grapes, red fruits (blueberries, strawberries, cherries...)

Pomegranate, plums, aronia berries, avocado, peaches, apricots

Grains, legumes, and seeds

Lentils, chickpeas, beans, quinoa, brown rice, oats

Flaxseed, walnuts, almonds, hazelnuts

Spices and herbs

Oregano, turmeric, cinnamon, ginger, thyme, rosemary, sage, mint

Beverages

Green tea, coffee, red wine (in moderation)