Finding Olive Oil with the Highest Oleocanthal for Health Benefits

Choosing the Best Olive Oil for Health - Finding Oils with the Highest Oleocanthal Content

Olive oil has long been prized for its many culinary uses and potential health benefits. However, not all olive oils are created equal. One of the key active compounds in olive oil that researchers believe may contribute to its advantageous effects is oleocanthal.

Oleocanthal is a natural anti-inflammatory compound that provides the peppery bite or pungency in high quality extra virgin olive oils. Research suggests oleocanthal may help reduce inflammation, risk for heart disease, arthritis, Alzheimers disease, and certain cancers.

But levels of oleocanthal can vary dramatically depending on the olive cultivar, time of harvest, processing techniques, and storage of the oil. Finding an extra virgin olive oil with high concentrations of oleocanthal ensures you get maximum health benefits.

What is Oleocanthal?

Oleocanthal is a phenolic compound found exclusively in extra virgin olive oil. It is structurally similar to the pain-relieving, anti-inflammatory drug ibuprofen. Oleocanthal provides olive oil with its characteristic peppery, slightly burning sensation in the back of the throat.

Research shows that oleocanthal helps fight inflammation by inhibiting inflammatory enzymes like COX-1 and COX-2. Chronic inflammation plays a role in many diseases including cancer, heart disease, arthritis, Alzheimers disease, and autoimmune conditions.

In addition to its anti-inflammatory properties, oleocanthal demonstrates antioxidant activity to help protect against oxidative damage from free radicals. It also shows anti-microbial properties against various harmful bacteria.

Oleocanthal Content Varies by Olive Cultivar

The oleocanthal content of olive oil depends heavily on the type of olives used to produce it.Levels can range from 50 to 800 milligrams per kilogram depending on the olive cultivar.

Research shows that cultivars from southern Italy tend to be highest in oleocanthal. This includes oils made from Minutolo, Carpellese, and Coratina olives which can have over 200-600 mg/kg.

Some other olive varieties with notably high oleocanthal content are:

• Frantoio - native to Tuscany
• Leccino - originating in Tuscany
• Maurino - from Lazio, Italy
• Picholine - from France

Time of Harvest Impacts Oleocanthal Levels

When the olives are harvested and pressed also significantly influences oleocanthal concentrations. Early harvesting generally produces much lower levels.

Oleocanthal content progressively increases as the olives mature on the trees. Late-harvested olives in November tend to have the highest oleocanthal content.

However, olives harvested too late can negatively affect oil flavor. Oils from mid-late October provide a good balance of potent oleocanthal levels and optimal flavor.

Extra Virgin Oils Have More Oleocanthal

Extra virgin is considered the highest quality and most healthy type of olive oil. By definition, extra virgin olive oil must be extracted from the olive fruit in a mechanical cold-press process without heat or solvents.

Minimally processed extra virgin oils have the highest concentrations of beneficial plant compounds like oleocanthal compared to more refined olive oil versions. Light, refined, or pure olive oils undergo more processing which degrades oleocanthal.

Early Harvesting Reduces Oleocanthal Content

Harvesting the olives early before full maturation results in significantly lower oleocanthal levels. Immature green olives produce oils lacking the peppery, pungent taste.

Research found that picking olives in mid-September produced oil with only around 100 mg/kg oleocanthal. Waiting until late October-November results in concentrations over 500 mg/kg once the olives fully ripen.

Cold-Pressing Preserves Oleocanthal

The processing method used to extract the oil also impacts oleocanthal content. Cold mechanical pressing preserves more oleocanthal compared to heat treatments.

After mechanical crushing of the olives into paste, malaxation (constant kneading) of the paste is important for releasing oleocanthal from within the olive fruit tissues.

Gentle cold-pressing under 27C (80F) retains highest oleocanthal levels. Heat processing above that temperature degrades oleocanthal via oxidation.

Proper Storage Keeps Oleocanthal Intact

How the olive oil is stored after production also matters. Like other plant compounds, oleocanthal is vulnerable to degradation from heat, light, and oxygen exposure.

Store olive oil in a cool, dark place to prevent oxidation and preserve the integrity of oleocanthal. Refrigeration helps maintain oleocanthal levels over several months.

Avoid clear glass or plastic containers, as exposure to light accelerates oleocanthal deterioration. Dark glass bottles are ideal for storage.

Selecting an Olive Oil High in Oleocanthal

With so many olive oil options on the market, choosing one with maximum oleocanthal content takes some savvy shopping. Here are some tips for picking an olive oil likely to be high in oleocanthal:

• Look for pepperiness or pungency on the label
• Choose a reputable producer from southern Italy
• Select oil from late October/early November harvests
• Only buy extra virgin cold-pressed oils
• Opt for dark bottles to limit light exposure

Checking for a peppery, throat-tingling bite when you sample an oil can confirm higher oleocanthal levels. Buying from the current years harvest ensures the best quality and compound retention.

Health Benefits of Oleocanthal

Research on the unique health benefits of oleocanthal is ongoing, but early studies point to powerful anti-inflammatory and antioxidant properties that may help protect against several chronic diseases.

Lowers Inflammation

The anti-inflammatory activity of oleocanthal is one of its most exciting attributes. It acts similarly to ibuprofen to inhibit inflammatory enzymes like COX-1 and COX-2.

Chronic inflammation is an underlying factor in many health conditions like heart disease, neurodegenerative disease, diabetes, and cancer. Oleocanthal shows promise for fighting inflammation.

Supports Heart Health

The anti-inflammatory and antioxidant actions of oleocanthal may help protect cardiovascular health. Oleocanthal can decrease levels of LDL or bad cholesterol.

It also shows anti-thrombotic effects to help prevent platelet aggregation. This blood-thinning effect reduces risk of strokes and heart attacks from blood clots.

Alleviates Arthritis Symptoms

Early lab research found that oleocanthal decreased inflammatory markers linked to the development of arthritis. The ibuprofen-like mode of action may help relieve joint pain.

Both olive oil and oleocanthal reduced inflammatory cytokines associated with osteoarthritis and rheumatoid arthritis in mice studies.

May Reduce Alzheimers Risk

Alzheimers disease involves buildup of abnormal tau proteins in the brain. Oleocanthal helped decrease tau protein aggregation in test tube studies, which could impact Alzheimers risk.

The anti-inflammatory activity of oleocanthal may also help protect neurons and slow cognitive decline related to neuroinflammation.

Potential Anti-Cancer Effects

Oleocanthal demonstrates anti-proliferative effects against different cancer cell lines in preliminary research. It enhanced the activity of tumor-suppressing proteins.

The compound also shows promise for targeting cancer stem cells that drive

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.