A new study suggests that olive oil could play a significant role in supporting brain health and helping to prevent dementia. Many researchers are now emphasizing the importance of maintaining cognitive function.
Dr Sogol Ash, an expert in longevity and anti-ageing, noted that consuming just one tablespoon of olive oil daily might help slow premature brain ageing.
This insight is further backed by a groundbreaking 2024 study from Harvard University. The research, which analyzed the eating habits of 92,383 adults in the United States, found that individuals who incorporated at least seven grams of olive oil into their daily diet experienced a 28% lower risk of dying from dementia.
These benefits were observed regardless of genetic predispositions or other dietary patterns, highlighting olive oil as a key factor in cognitive health.
Dr Ash regularly recommends the Mediterranean diet, with olive oil as a central component, due to its well-established benefits for the brain. Rich in monounsaturated fats, olive oil promotes healthy brain circulation and reduces inflammation—two critical factors in preventing cognitive decline.
In addition to healthy fats, olive oil contains polyphenols like oleocanthal, which combat oxidative stress and inflammation, both of which are linked to neurodegenerative diseases such as dementia. By addressing these harmful processes, olive oil acts as a protective barrier for the brain.
Benefits of Olive Oil
Beyond its positive effects on the brain, olive oil offers several other health benefits that indirectly support cognitive well-being:
- Promotes satiety: Olive oil helps curb hunger, supporting a healthy weight, which is important for reducing dementia risk.
- Aids digestion: It enhances bile production, improving the digestion and absorption of fats and nutrients.
- Supports hormone regulation: Olive oil helps balance hormone levels, influencing mood, memory, and other cognitive functions.
- Provides steady energy: It releases energy gradually, preventing spikes and crashes in blood sugar levels.
- Protects cells: Antioxidants like vitamin E and polyphenols in olive oil shield brain cells from oxidative damage.
- Reduces inflammation: Its anti-inflammatory properties help lower overall inflammation, promoting healthy skin and brain health.
How to Add Olive Oil to Your Diet
Olive oil is a simple yet powerful addition to any meal, offering both flavour and health benefits. Here are a few ways to incorporate it into your daily routine:
- Start your day right: Take 1–2 tablespoons of high-quality extra virgin olive oil in the morning or as an afternoon pick-me-up. Add fresh lemon juice or a pinch of turmeric for extra health benefits.
- Elevate snacks: Drizzle olive oil over salads or toss it into vegetable stir-fries for a delicious and nutritious boost.
- Enhance your meals: Use olive oil to coat roasted vegetables or grilled fish. Sprinkle with sea salt and freshly ground black pepper for added flavour.
Best Practices for Maximum Benefits
To preserve its nutrients, use olive oil raw whenever possible. When cooking, keep the temperature below 350°F to maintain its healthful properties. For high-heat cooking, consider alternatives like avocado oil, which has a higher smoke point.
Integrating olive oil into your diet is a small but effective way to improve cognitive function and lower the risk of neurodegenerative diseases like dementia. These simple, sustainable changes can have a lasting impact on brain health and overall well-being.
Frequently Asked Questions
How does olive oil benefit brain health?
Olive oil contains healthy fats and polyphenols that improve blood flow to the brain, reduce inflammation, and combat oxidative stress.
Can olive oil help prevent dementia?
Yes, research shows regular consumption of olive oil can lower the risk of dementia by improving cognitive function and reducing inflammation.
Is olive oil better cooked or raw?
Olive oil retains more nutrients and flavour when consumed raw, but cooking at lower temperatures (under 350°F) is also healthy.
Does olive oil improve memory?
Yes, olive oil supports brain function, which may enhance memory and cognitive performance.
Does olive oil reduce inflammation?
Yes, olive oil contains oleocanthal, a compound known for its anti-inflammatory properties, which can help protect against cognitive decline.
What kind of olive oil is best for brain health?
Cold-pressed extra virgin olive oil is the best option due to its high polyphenol content.
Can olive oil replace other cooking oils?
Absolutely. Olive oil is a healthy alternative for sautéing, dressing salads, or seasoning dishes.
