The olives and their derivative, extra virgin olive oil, are fundamental pillars of the Mediterranean diet, offering a wide range of health benefits. A special focus deserves the study of polyphenols, bioactive compounds present in olives that stand out for their antioxidant, anti-inflammatory, and cardioprotective properties. These compounds play a crucial role in promoting well-being and preventing various chronic diseases.
Polyphenols are natural chemical substances that function as powerful antioxidants, protecting cells from oxidative damage caused by free radicals. Among the most prominent polyphenols in olives are oleuropein, hydroxytyrosol, tyrosol, and oleocanthal. These compounds not only promote cardiovascular health but also show potential in the prevention of neurodegenerative diseases.
The antioxidant capacity of polyphenols is remarkable; they neutralize free radicals and prevent cell damage. Hydroxytyrosol, in particular, stands out for its positive effect on mitochondrial function and its ability to reduce systemic inflammation, thus protecting cells and lipids in the blood. This compound, together with other polyphenols, has shown a favorable impact on cardiovascular health, helping to reduce inflammation in blood vessels and improve arterial elasticity, which could prevent severe complications like heart attacks and strokes.
The benefits of olive polyphenols also extend to combating chronic inflammation, a central factor in various contemporary diseases such as arthritis and diabetes. Thanks to their anti-inflammatory properties, these compounds are useful for relieving the symptoms of inflammatory conditions and improving the quality of life of those who suffer from them.
The impact of polyphenols is not limited to the cardiovascular system and inflammation; they also benefit brain health. Hydroxytyrosol and oleuropein have the ability to cross the blood-brain barrier, thus protecting neurons and promoting cognitive health. Studies suggest that these polyphenols may reduce the risk of neurodegenerative diseases, improving synapses and safeguarding the brain from premature aging.
Furthermore, polyphenols play a significant role in the control of type 2 diabetes, improving insulin sensitivity and regulating blood glucose levels. It has also been observed that these compounds can contribute to skin health, combating oxidative damage and promoting cell renewal, resulting in healthier and less prone to aging skin.
Current research also suggests that olive polyphenols may exhibit anticancer properties by inhibiting the growth of malignant cells and promoting apoptosis in various types of cancer. Although research is still ongoing, the combination of their antioxidant and anti-inflammatory effects places polyphenols in a prominent position for cancer prevention.
To fully benefit from the advantages of olive polyphenols, it is recommended to incorporate extra virgin olive oil into the diet regularly, along with the consumption of fresh or cured olives. Choosing minimally processed products and supplementing the Mediterranean diet with fruits and vegetables rich in polyphenols will further enhance their favorable effects.
In conclusion, the polyphenols present in olives are bioactive compounds that offer a variety of health benefits. Integrating them into the diet not only promotes a better quality of life but also represents a path towards a healthier and longer life, reaffirming the wisdom of the Mediterranean culture around food.
Source: MiMub in Spanish