Polyphenols

Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean lifestyle. EVOO is widely recognized for its ability to reduce the risk of chronic diseases (Parkinson & Cicerale, 2016). The underlying therapeutic mechanisms are strongly driven by the unique polyphenols that occur abundantly in EVOO. This primarily concerns oleocanthal—a polyphenol you can taste, because after swallowing, oleocanthal causes a stinging or peppery sensation in your throat. The more intense the sting, the more oleocanthal the EVOO contains. Furthermore, EVOO contains oleuropein and hydroxytyrosol; two related polyphenols that you perceive through the slightly bitter taste registered by your taste buds.

Below are two lists. For each list, we specify the health benefits provided by each of the two types of polyphenols. The lists are based on clinical and preclinical biomedical research.

List 1: Preventing or Fighting Diseases with Oleocanthal

Oleocanthal is a secoiridoid dialdehyde responsible for the characteristic peppery, stinging sensation in the back of the throat when consuming high-quality, early-harvest EVOO. It acts as a potent natural anti-inflammatory agent and shares a nearly identical structural mechanism with the NSAID (painkiller) ibuprofen by inhibiting the cyclooxygenase (COX-1 and COX-2) pathways (Segura-Carretero & Curiel, 2018).

  • Neurodegenerative disorders (specifically Alzheimer's disease): Oleocanthal exhibits a clear neuroprotective effect by reducing astrocyte-driven neural inflammation and accelerating the clearance of neurotoxic amyloid-beta plaques and tau hyperphosphorylation from the brain (Francisco et al., 2019).

  • Degenerative joint and rheumatic diseases (e.g., osteoarthritis and rheumatoid arthritis): By mirroring the COX-inhibiting action of classic anti-inflammatory drugs, oleocanthal reduces chronic inflammatory pathways in joint cartilage, thereby minimizing physical degradation and painful deterioration (Francisco et al., 2019; Parkinson & Keast, 2014).

  • Malignant and metastatic cancers: Oleocanthal acts as an anti-tumor molecule by inducing apoptosis (programmed cell death) of cancer cells, suppressing cell migration, and halting angiogenesis (the formation of blood vessels to tumors). It demonstrates specialized preventive efficacy against breast cancer, colon cancer, liver cancer, and aggressive melanoma via the restriction of the STAT3 signaling pathway (Segura-Carretero & Curiel, 2018).

  • Cardiovascular diseases and vascular thrombosis: Through its anti-inflammatory properties, oleocanthal prevents blood vessels from entering a state of chronic endothelial dysfunction. Additionally, it acts as an anti-thrombotic agent by counteracting unwanted platelet aggregation (clotting) (Segura-Carretero & Curiel, 2018).

  • Inflammatory airway diseases (e.g., asthma and allergic rhinitis): Oleocanthal blocks the 5-lipoxygenase (5-LOX) enzyme pathway, which is responsible for the formation of pro-inflammatory leukotrienes that cause airway constriction and allergic reactions (Segura-Carretero & Curiel, 2018).

List 2: Preventing or Fighting Diseases with Oleuropein and Hydroxytyrosol

Oleuropein (the primary bitter compound in green olives) and its main metabolite, hydroxytyrosol, possess one of the highest functional antioxidant and free radical scavenging capacities ever documented in plant biochemistry (Bulotta et al., 2014; Vilaplana-Pérez et al., 2014).

  • Atherosclerosis (hardening of the arteries) and coronary heart disease: Hydroxytyrosol effectively protects low-density lipoprotein (LDL) particles from oxidation by copper or iron. This lipid-stabilizing effect is officially supported by the European Food Safety Authority (EFSA) to prevent plaque buildup in the arterial walls (Bulotta et al., 2014; Vilaplana-Pérez et al., 2014).

  • Hypertension (high blood pressure): Oleuropein lowers both systolic and diastolic blood pressure. It works by protecting vital brain areas, such as the hypothalamus, from chronic oxidative stress, improving mitochondrial respiration, and strengthening the natural cellular defense systems driven by Nrf2 (Sun et al., 2017).

  • Metabolic syndrome and type 2 diabetes: These polyphenols work synergistically together to improve glycemic control. They lower fasting blood sugar levels, optimize insulin sensitivity, regulate the overall lipid profile, and counteract the storage of visceral fat (belly fat) (Frumuzachi et al., 2024; Frumuzachi et al., 2025).

  • Parkinson's disease: Oleuropein targets age-related neurodegeneration by neutralizing oxidative stress and free radical damage in the substantia nigra. This protects the specific dopaminergic neurons whose loss causes motor impairments (Sun et al., 2017).

  • Inflammatory bowel diseases (specifically ulcerative colitis): Clinical trials show that exposure to oleuropein downregulates (reduces) the expression of inflammatory markers in the intestinal mucosa, leading to a direct suppression of dangerous elevations of COX-2 and interleukin-17 (IL-17) in the colon tissue (Frumuzachi et al., 2024).

  • UVB-induced skin aging and skin damage: Hydroxytyrosol and oleuropein block the degradation of the cellular matrix caused by solar radiation. They suppress the harmful matrix metalloproteinase (MMP-13) enzymes associated with skin barrier breakdown, cellular aging, and early skin malignancies (Bulotta et al., 2014).

How to use polyphenol-rich olive oil?

To benefit optimally from the high concentration of healthy compounds (such as oleocanthal and oleuropein), we recommend using this oil pure and cold. When heated, the delicate polyphenols and their potent effects are partially lost.

Tips for daily use:

  • The healthy start: Take one to two tablespoons daily in the morning on an empty stomach, or drizzle it directly over your breakfast (for example, in yogurt or oatmeal).

  • As a cold finish: Use the oil as a 'finishing touch' over salads, steamed vegetables, soups, pasta, or a piece of fish and meat after the dish has been prepared.

Replace unhealthy fats

Make olive oil your primary source of essential fats. Use it to replace as many fats rich in saturated fatty acids or omega-6 fatty acids as possible, such as:

  • Solid fats: Butter, margarine, and low-fat spreads (for bread).

  • Processed oils: Sunflower oil, corn oil, soybean oil, as well as ready-made salad dressings or liquid frying fats.

  • Animal fats: Meat and meat products, milk, cream, cheese, beef tallow.

Good to know: Nuts, avocados, and fish contain healthy fats and form an excellent addition to an olive oil-rich diet.

References

(The reference list remains in its academic format, with "Geciteerd door" translated to English)

  • Bulotta, S., Celano, M., Lepore, S. M., et al. (2014). Beneficial effects of the olive oil phenolic components oleuropein and hydroxytyrosol: focus on protection against cardiovascular and metabolic diseases. Journal of Translational Medicine, 12, 219. https://doi.org/10.1186/s12967-014-0219-9
    Cited by: 545

  • Francisco, V., Ruiz-Fernández, C., Lahera, V., et al. (2019). Natural Molecules for Healthy Lifestyles: Oleocanthal from Extra Virgin Olive Oil. Journal of Agricultural and Food Chemistry, 67(14), 3845–3853. https://doi.org/10.1021/acs.jafc.8b06723
    Cited by: 82

  • Frumuzachi, O., Gavrilaș, L. I., Vodnar, D. C., Rohn, S., & Mocan, A. (2024). Systemic Health Effects of Oleuropein and Hydroxytyrosol Supplementation: A Systematic Review of Randomized Controlled Trials. Antioxidants, 13(9), 1040. https://doi.org/10.3390/antiox13091040
    Cited by: 42

  • Frumuzachi, O., Kieserling, H., Rohn, S., & Mocan, A. (2025). The impact of oleuropein, hydroxytyrosol, and tyrosol on cardiometabolic risk factors: a meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, 1–21. https://doi.org/10.1080/10408398.2025.2453090
    Cited by: 23

  • Parkinson, L., & Cicerale, S. (2016). The Health Benefiting Mechanisms of Virgin Olive Oil Phenolic Compounds. Molecules, 21(12), 1734. https://doi.org/10.3390/molecules21121734
    Cited by: 246

  • Parkinson, L., & Keast, R. (2014). Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease. International Journal of Molecular Sciences, 15(7), 12323–12334. https://doi.org/10.3390/ijms150712323
    Cited by: 226

  • Segura-Carretero, A., & Curiel, J. A. (2018). Current Disease-Targets for Oleocanthal as Promising Natural Therapeutic Agent. International Journal of Molecular Sciences, 19(10), 2899. https://doi.org/10.3390/ijms19102899
    Cited by: 40

  • Sun, W., Frost, B., & Liu, J. (2017). Oleuropein, unexpected benefits! Oncotarget, 8(11), 17409–17409. https://doi.org/10.18632/oncotarget.15538
    Cited by: 78

  • Vilaplana-Pérez, C., Auñón, D., García-Flores, L. A., & Gil-Izquierdo, A. (2014). Hydroxytyrosol and Potential Uses in Cardiovascular Diseases, Cancer, and AIDS. Frontiers in Nutrition, 1, 18. https://doi.org/10.3390/fnut.2014.00018
    Cited by: 188

Always consult your doctor if you want to replace medications with olive oil.