Are There Polyphenols In Olive Oil?

Health experts and chefs have long celebrated olive oil as one of the healthiest ingredients to keep in your pantry. As a cornerstone of the Mediterranean diet, olive oil offers a wide range of health benefits, making it a staple in kitchens worldwide.

But what exactly gives olive oil these impressive health benefits? One key factor lies in the compounds naturally found in the oil. In this post, we’ll take a closer look at polyphenols, what they are, and their incredible health-boosting properties. You will also find several options for great olive oil in this post, so keep reading!

Are There Polyphenols In Olive Oil?

To start with, research confirms that regular olive oil consumption provides significant health benefits, helps reduce the risk of heart disease, and regulates blood pressure (source and source).

Next, thanks to its antioxidant properties, olive oil protects cells from oxidative stress and promotes overall well-being. Its ability to support brain function, reduce inflammation, and improve digestion makes it one of the most versatile and beneficial oils (source, source, and source).

Before answering the question if there are polyphenols in olive oil, let’s explore what polyphenols are, why they matter, and their food sources. This will help you appreciate the food that is rich in polyphenols.

What Are Polyphenols?

To begin, polyphenols are natural compounds found in plants that help protect them from harm, such as UV rays, pests, and diseases. When we consume polyphenol-rich foods, we benefit from their protective effects, which can help maintain overall health (source).

Next, polyphenols act as natural protectors for your cells, helping to combat damage caused by free radicals—unstable molecules that can lead to oxidative stress. This stress occurs when free radicals outnumber the body’s ability to neutralize them (source). 

How Do Polyphenols Interact With The Human Body?

Polyphenols interact with the human body by:

• reducing oxidative stress and
• decreasing inflammation.

Let’s discuss each of these ways.

Reducing Oxidative Stress

There are several ways for polyphenols to reduce oxidative stress. First, they neutralize free radicals by donating electrons, thereby stopping the chain reaction that harms the cells (source).

Beyond that, polyphenols strengthen the body’s natural defense systems by activating internal antioxidants, making it easier to fight oxidative stress caused by free radicals. Furthermore, polyphenols protect cell membranes and DNA, ensuring body cells remain healthy and function properly (source).

Because of these powerful effects, consuming polyphenol-rich foods like extra virgin olive oil can support overall health and longevity (source and source).

Decreasing Inflammation

By decreasing inflammation, polyphenols contribute to a decrease of many chronic health conditions (source). For instance, they help lower blood pressure and improve circulation, reducing the risk of cardiovascular diseases. Additionally, research suggests polyphenols help regulate blood sugar levels, lowering the risk of developing type 2 diabetes (source and source).

Some evidence even suggests that phenolic compounds in olive oil can play a role in protecting against cognitive impairment from aging and neurodegenerative diseases. These points are closely associated with the reduction in oxidative stress (source).

Do All Olive Oils Have Polyphenols?

Technically, yes, every olive variety contains polyphenols, but their levels vary significantly. In fact, some manufacturers process or handle olive oils in ways that leave negligible polyphenol amounts. Additionally, olive variety, growing conditions, harvesting methods, and storage – all impact the concentration of polyphenols in olive oil. We will discuss these key points shortly (source).

How To Check Polyphenols In Olive Oil

Fortunately, some high-quality brands list the mg/kg (milligrams per kilogram) of polyphenols directly on their packaging or website. While this is excellent, it is not the only way to ensure you are purchasing a high polyphenol-content oil. Consider the following sections when selecting an olive oil rich in polyphenolic compounds.

Look For Extra Virgin Olive Oil

First, cold pressing without heat or chemicals produces extra virgin olive oil with the highest levels of polyphenols. Conversely, refining olive oil removes impurities and strips away many beneficial polyphenolic compounds (source). Thus, extra virgin olive oil contains higher levels of polyphenols compared to refined olive oil.

Another reason to choose extra virgin olive oil is its flavor. Most people agree that minimal processing preserves both the olives’ natural flavors and their high polyphenol content. In other words, the oil will taste more robust when higher levels of polyphenols are present in it (source).

Harvest And Storage

Second, fresh olive oil contains the highest polyphenol levels. However, as the bottle of oil ages, the concentration of polyphenols will drop, reducing its antioxidant properties (source). Unlike wine, olive oil’s flavor does not improve with age. Therefore, its ideal to choose a brand that publishes the harvest date. 

Furthermore, the olive variety, growing conditions, and harvesting methods – all influence the presence of polyphenols in olive oil. Thus, early-harvest olives typically have higher polyphenol contents compared to late-harvest ones. Additionally, proper storage is crucial as light, heat, and oxygen gradually degrade polyphenols. To ensure your olive oil is high in polyphenols, always look for cold-pressed, unrefined extra virgin olive oil with a high level of polyphenols from reputable sources (source).

Consider The Olive Varieties Used

As mentioned above, olive oil with high polyphenols may have a stronger flavor. Secoiridoids make up the primary polyphenols in olive oil, and they can impart bitter notes to the oil (source). Thus, many brands blend different olive varieties to balance flavor. Ideally, you will select an olive oil containing at least one olive variety high in polyphenols.

What Olive Oil Has The Most Polyphenols?

To further assist you, I am listing several olive oils known for their high levels of polyphenols. In olive oil, the content of polyphenols ranges from 50 to 1000 mg/kg (source). Currently, the EU regulates that extra virgin olive oil must contain a minimum of 250 mg/kg of polyphenols to be permitted to make health claims (source). When you are shopping for olive oil, it is helpful to know which varieties are abundant in polyphenols. The following list includes some of the high polyphenol content varieties. In addition, these olives are also associated with a more intense, robust, peppery flavor in oil (source, source, source, source, source, source, and source).

• Coratina
• Picual
• Koroneiki
• Cornicabra
• Moraiolo, and
• Nocellara del Belice.

You can draw on this information as many brands in the USA do not provide polyphenol count labels. However, I have included several options below that have published polyphenol ranges.

Extra Virgin Olive Oil Options

My goal is to provide accessible, great tasting, USDA organic, carefully sourced extra virgin olive oils, that have information on their medium to high polyphenol count.

With that said, I did not seek out the world’s most robust olive oils, with extreme polyphenol counts. Not only do these often come with higher price tags and unique retailers, but also you may not find the flavor as versatile. However, if you are in search of those, you now know what to look for.

Further, I recommend selecting a brand with a destination certification such as Protected Designation of Origin (PDO), or at minimum Protected Geographical Indication (PGI). The PDO certification (also shown as DOP in Italian), is stricter, with rigid geographical limits on the quality, characteristics, growing, and production of the oil (source). Nevertheless, if those certifications are unavailable, the next best option is an oil from a single origin.

With these criteria in mind, I’m offering you the following great options for extra virgin olive oil brands that you can also find individually in the “Food” section of My Amazon shop:

• Bono Extra Virgin Olive Oil
• Ellora Farms Extra Virgin Olive Oil
• P.J. KABOS Single Origin Extra Virgin Olive Oil

Bono Olive Oil

• Polyphenol count: 300-400 mg/kg.
• PDO certified.
• USDA certified organic.
• Includes a batch number to trace where it was grown and bottled.
• Packaged in a dark glass bottle.
• Uses a blend of three olive varieties grown in Sicily, including the Nocellara del Belice known for a higher polyphenol count.
• I use it in my kitchen and can attest to its great taste.

Ellora Farms Olive Oil

• Polyphenol count: 350+ mg/kg.
• PDO certified.
• USDA certified organic.
• Offers traceability.
• Made from 100% Koroneiki olives grown in Greece.
• Packaged in a dark glass bottle.
• Should be very versatile in the kitchen.

P.J. KABOS Olive Oil

• Polyphenol count: 1,100 to 500 and to 250-300 mg/kg.
• Not PDO certified.
• USDA certified organic.
• Single origin.
• Packaged in a dark glass bottle.
• Made from Koroneiki olives exclusively grown in Western Peloponnese.
• I appreciate that this brand uses early harvest practices and discloses a specific harvest date and “best-before” dates.  

Conclusion: How To Choose The Best Olive Oil?

Extra Virgin Olive Oil Is An Excellent Source Of Beneficial Polyphenols. When Selecting Extra Virgin Olive Oil, Consider High Polyphenol Olive Varieties, Dark Glass Bottles, Organic Harvesting Practices, And Destination Certifications.

In summary, polyphenols play a significant role in the health benefits of olive oil, offering antioxidant protection, reducing inflammation, and supporting overall well-being. You can maximize the health benefits of olive oil by choosing one rich in polyphenols.

Select extra virgin olive oil from high-polyphenol varieties to maximize its nutritional benefits while keeping it minimally processed. To ensure you receive the best oil, look for single origin olive oils, especially those labeled with a Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI). Whenever possible, select a USDA-certified organic brand as well. By doing so, you will avoid consuming unnecessary pesticides. Check out How Do Government Regulators Protect Consumers for more information on consumer protection in the food industry.

Finally, check for harvest and/or best-before dates. The fresher the oil, the higher the polyphenol count will be. Lastly, storing olive oil in a dark glass bottle helps preserve its nutritional value.

Fortunately, if you know what to look for, you can find high-quality, organic extra virgin olive oils rich in polyphenolic compounds with medium to high levels of polyphenols. By making informed choices, you can enjoy the rich flavors of extra virgin olive oil while reaping the powerful health advantages of polyphenols.

Interested in other rigorously studied foods that benefit your health? Check out my favorite non-toxic supplements. Also, browse the I Read Labels For You blog and non-toxic products shop. Download my unique e-books and request a consultation if you need assistance with selecting healthy products.

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