Gone are the days when fear-mongering claims scare you away from using olive oil in your cooking. (Italian nonnas everywhere rejoice!) The healthy fat is doing more for you than you might think—in addition to olive oil's known health properties like its anti-inflammatory benefits and plethora of antioxidants, a recent study found that a healthy helping of olive oil is also linked to increased brain function and a lower risk of dementia-related mortality.
So you're saying that I can enjoy a banging avocado toast drizzled with olive oil and lower my risk for dementia all in one fell swoop? Talk about a win-win.
To ensure we reap all the benefits of olive oil and its brain-boosting benefits, we spoke to experts in the medical field to find out exactly how much to consume and what we should know about the oil of the gods.
How Much Olive Oil Do You Need To Consume To See Benefits?
For the study, published in Nutrition, Obesity, and Exercise by the Harvard T.H. Chan School of Public Health, researchers analyzed the diets and health outcomes of 92,383 American adults that the Nurses’ Health Study II followed over a 28-year period, as well as data from the Health Professionals Follow-Up Study. They found that those who consumed just seven grams of olive oil per day had a 28% lower risk of dementia-related death when compared with those who never or rarely consumed olive oil, regardless of overall diet. Seven grams equates to approximately half a tablespoon, a relatively small portion (half a serving size).
"It is remarkable how such a small amount can already have a measurable impact on health," Dr. Annemarie Braun, an OB-GYN based in Germany, tells Delish. "In regions with high life expectancy, such as the Blue Zones, people often consume two to four tablespoons daily as a regular part of their traditional diet."
Medical nutritionist Dr. Amy Lee recommends ingesting anywhere from 30-40 grams daily (around two tablespoons) for a well-balanced diet and to see significant benefits. "This level of consumption aligns with Mediterranean diet practices, which have been associated with improved cognition performance and overall brain longevity," explains Dr. Nayan Patel, PharmD and founder of Auro Wellness.
"A diet rich in antioxidants, like those found in olive oil, can help maintain or even boost endogenous glutathione levels," Dr. Patel continues. Having adequate levels of glutathione, a powerful antioxidant, is essential for neutralizing harmful free radicals and mitigating oxidative stress in the brain, he explains.
However, although olive oil has some profound health benefits, like anything, when consumed in excess, it's not great. "It is still calorie-dense, and excessive consumption can lead to weight gain," Dr. Patel tells us. "Therefore, moderation in intake is recommended."
Does The Type Of Olive Oil You Consume Matter?
Just like with cooking, the type of olive oil you consume matters, not just for quality, but for brain benefits, as well. "Organic extra virgin olive oil (EVOO), cold-pressed, contains the highest concentration of polyphenols and antioxidants that support brain health," Dr. Braun, who prescribes custom creams containing olive oil to her patients, tells us. Both of these play a crucial role in mitigating inflammation and oxidative stress, two key contributors to cognitive decline, Dr. Patel explains.
While Dr. Braun recommends trying different oils to find your personal favorite, she does have tips to help you find those worth their salt. "Many commercially available olive oils are blends from various countries, making it difficult to maintain supply chain oversight and potentially reducing their health benefits," she says. Looking for cold-press unrefined oil from a single-source, organic producer will help ensure you're getting what you're paying for. "It's also important to choose oils that are certified and have been tested for purity and quality," says Dr. Patel.
What Else You Need To Know
While the findings of this study are clear, there are also some important factors you need to take into consideration to reap the most from your olive oil consumption. First off, olive oil needs to be stored in a cool, dark place in order to prevent it from losing its health benefits, explains Dr. Patel. This tip will also help you find suitable EVOOs at the store—always look for a dark bottle that prevents sunlight from degrading it. Many professionals recommend storing olive oil in a ceramic jar due to its ability to block out air, light, and heat.
Dr. Patel also cautions avoid cooking olive oil at high temperatures, which can degrade the polyphenols found in olive oil, lowering anti-inflammatory and antioxidant benefits. The North America Olive Oil association notes that the average smoke point for extra virgin olive oil ranges anywhere from 350° to 410° Fahrenheit.
Make sure to use your olive oil in a timely manner. While unopened, bottles can last up to a year after the oil's harvest date; once you open a bottle, the clock starts ticking. It's typically recommended to use up your olive oil within a month or two of opening—it might be better to buy those smaller bottles so you aren't wasting any.
If you're looking for ways to sneak in some extra olive oil into your daily routine, it's great for drizzling atop a homemade salad or adding to dishes after cooking. I know what I'm adding to my next dinner!
