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Everything You Need to Know About Polyphenols in Extra Virgin Olive Oil

There’s been a lot of buzz lately about polyphenols and their significant impact on our health. These naturally occurring compounds are found in many plants, but the ones present in virgin olive oils are particularly potent, which might explain why olive oil has been celebrated as a as a health food for centuries.

Since polyphenols are integral to the health benefits of olive oil for many reasons, which we'll explore, we thought we’d provide a comprehensive look at them, from the perspective of those who produce and enjoy olive oil daily.

What Are Polyphenols?

In essence, polyphenols are antioxidants. This term covers a wide range of organic compounds that naturally occur in plants. Also known as biophenols, they are highly valued for their ability to neutralise free radicals.

Their role in combating cancer, heart disease, and dementia, among other health benefits, has led to increased research in recent years.

While there are over 8,000 types of polyphenols found in various foods and drinks, virgin olive oil contains about 25 specific types, including oleocanthal, oleuropein, and hydroxytyrosol.

Which Oils Have the Most Polyphenols?

Not all oils are created equal. Extra virgin olive oil is essentially a freshly-squeezed fruit juice, made by crushing fresh olives soon after harvesting and separating the liquids to produce a unique, edible oil.

Extra virgin olive oils (EVOO) have the highest polyphenol content, as this grade represents superior quality. Even within the EVOO category, some indicators of higher polyphenol levels include:

  • Freshness: The closer the oil is to its harvest date, the better.
  • Harvest Timing: Oils produced earlier in the season generally have higher polyphenol levels.
  • Processing: Quick processing and advanced techniques at the mill can help retain more polyphenols.
  • Olive Varieties: Certain olive types and specific regional climates can result in higher biophenol production.

If the label doesn’t say “extra virgin” the oil is refined, meaning it has undergone intense processing that strips away most of its polyphenols.

What is “High Polyphenol” Olive Oil?

For an olive oil to be classified as “high polyphenol,” it must meet specific criteria with at least 250 mg/kg of polyphenols can make this claim.

While both our smooth and punchy oils have high polyphenol counts our Punchy oil has the higher polyphenol count at between 400-500mg/kg. It is highest at the time of Harvest in May and then will slowly decrease over time.

How to Identify High Polyphenol Extra Virgin Olive Oil?

The presence of polyphenols in EVOO can be detected by taste. These compounds protect the oil, and you can often smell aromas like herbs, vegetables, fruits, or nuts in high polyphenol oils.

Certain polyphenols create a bitter taste or a peppery sensation in the throat, which are key indicators of their presence. To test this, pour a small amount of olive oil into a cup, warm it in your hands, take a big sniff, and then taste it. The bitterness and pepperiness at the finish are telltale signs of high polyphenol content.

How Much EVOO Should You Consume for the Benefits?

Research suggests that even 1-2 tablespoons per day can be beneficial, but in Mediterranean regions, consumption is often much higher. For example, a study in Spain found that individuals who consumed at least 4 tablespoons of olive oil daily were 30% less likely to develop heart disease.

To incorporate EVOO into your diet like those in the Mediterranean, use it across all meals, from drizzling on morning toast to adding it to salads and roasted vegetables.

Beyond Health: Other Benefits of Polyphenols in Olive Oil

Polyphenols do more than just offer health benefits—they also enhance the sensory experience of olive oil. They contribute to the oil’s aroma, bitterness, and pepperiness, making it a joy to use in cooking.

High polyphenol oils also have a longer shelf life, as these antioxidants protect the oil from oxidizing, keeping it fresher for longer. So while extra virgin olive oil is rich in monounsaturated fats and Vitamin E, it’s the polyphenols that may give it its status as a longevity food.