Olive Oil and Dementia: The Power of 7 Grams

Eating just 7 grams of extra virgin olive oil a day can reduce your risk of dying from dementia by 28 percent. What's the link between olive oil and dementia?

The health benefits of olive oil are now well known. From improving heart health to fighting inflammation, olive oil can also play a role in reducing the risk of dementia. A growing body of scientific research points to olive oil's protective effects on the brain. In this blog post, we delve deeper into how olive oil can contribute to a healthy brain and reduce the risk of dementia.

Dementia is a debilitating, disastrous, and deeply saddening disease that affects 55 million people worldwide, and at least as many close relatives are forced to watch helplessly. It is the seventh most common cause of death for older adults.

Unfortunately, things won't get much better in the future. The number of people with dementia is expected to triple by 2050. This means we are all at increased risk of developing dementia later in life.

Unfortunately, there's no cure yet. If only there were something that could reduce the risk of this nasty disease!

Good news! The results of a long-term study from the Harvard T.H. Chan School of Public Health were recently announced. The study ( which you can read here ) followed 92,383 participants for 28 years. During this period, 37,649 deaths were recorded, 4,751 of which were related to a dementia diagnosis.

Participants who ate at least 7 grams of olive oil per day had a significantly lower risk of dying from dementia, compared to participants who consumed less than 0.5 grams per day.

How much olive oil do we eat on average in the Netherlands? The average Dutch person consumes about 1 liter per year. That amounts to 2.74 grams per day. Even if we ate that much every day—which we don't—and it were premium-quality extra virgin olive oil—which we don't—it still wouldn't be enough. To avoid needing healthcare later in life, we now need to eat more extra virgin olive oil every day.

Mediterranean or Dutch diet

Reducing your risk of dementia by 28% by simply eating a teaspoon of olive oil every day is, of course, fantastic. But this study reveals something else important: it states "regardless of diet quality." Interestingly, the link between olive oil and dementia was observed regardless of diet choice. Whether participants followed a healthy diet or not, the positive effect of olive oil remained.

Besides extra virgin olive oil, there's no need to follow a special diet. So, extra virgin olive oil is also helpful for anyone following the Dutch diet, which primarily consists of potatoes, vegetables, and meat, with occasional trips to snack bars, Chinese restaurants, or Thai restaurants.

A teaspoon a day, how do you do that? For example, by drizzling extra virgin olive oil over your potatoes, vegetables, or meat. You can also saute your potatoes, meat, or fish in extra virgin olive oil ( click here for more about baking and frying in olive oil ), or use it to make gravy. You can make mayonnaise with olive oil, or add a dash to your yogurt or vanilla ice cream. Or you can just sip your extra virgin olive oil straight from a spoon. Incorporating olive oil into your diet is simple, delicious, and, as it turns out, may even be vital in the long run. Here are a few more tips:

• Use olive oil as a base for salad dressings: Mix extra virgin olive oil with lemon juice or balsamic vinegar for a delicious and healthy dressing.
• Bake and roast with olive oil: Use olive oil to bake or roast vegetables for rich flavor and added nutrients. A study ( click here ) shows that baking vegetables in olive oil is healthier than boiling them. The olive oil locks in all the nutrients, while boiling them cooks out most of the nutrients and discards them when draining.
• Drizzle olive oil over dishes: Add a splash of extra virgin olive oil to soups, pastas, or even bread for added flavor and health benefits.
• Make dips and spreads: Use olive oil as a base for hummus or other healthy dips.

So it doesn't matter what else you eat, as long as you consume at least a teaspoon of extra virgin olive oil every day, you reduce your risk of dementia. According to the study, even small dietary changes had significant effects. For example, replacing 5 grams of mayonnaise per day with 5 grams of olive oil reduces the risk of dementia by 14 percent, and replacing 5 grams of margarine with olive oil reduces the risk by 8 percent. Small steps are important, too. However, according to the study, people who followed a Mediterranean diet had the lowest risk of dementia.

Several previous studies support the findings of this new research. A 2015 Spanish study already showed that a Mediterranean diet with a higher olive oil intake could significantly reduce the risk of dementia in older adults followed for 6.5 years. Furthermore, in 2019, the World Health Organization recommended that seniors follow a Mediterranean diet to maintain their cognitive abilities.

How Olive Oil Can Reduce the Risk of Dementia

But why is premium quality extra virgin olive oil so healthy and why does it help reduce the risk of dementia?

1. Rich in Antioxidants

Extra virgin olive oil is rich in antioxidants such as vitamin E and polyphenols. These substances help reduce oxidative stress in the body, which is crucial for maintaining healthy brain cells. Oxidative stress is linked to neurodegenerative diseases, including dementia. By providing antioxidants, olive oil helps protect the brain from free radical damage.

2. Anti-inflammatory Properties

Chronic inflammation plays a major role in the development of many diseases, including dementia. Olive oil contains oleocanthal, a substance that has anti-inflammatory effects similar to ibuprofen. Regular consumption of olive oil can help reduce inflammation in the brain, which contributes to maintaining cognitive function and reducing the risk of dementia. So, can you take ibuprofen every day? Although ibuprofen has shown positive results in reducing inflammation, regular use has a negative effect on your stomach and liver.

3. Improved Blood Flow to the Brain

Good blood flow is essential for brain health. Extra virgin olive oil helps maintain healthy blood vessels by reducing plaque buildup and promoting blood vessel elasticity. This improves blood flow to the brain, which is important for maintaining cognitive function and preventing diseases like dementia.

4. Brain Strengthening

Studies suggest that the Mediterranean diet, rich in olive oil, is associated with a lower risk of cognitive decline and dementia. This diet not only promotes heart health but also supports brain function. Researchers have found that people who follow a Mediterranean diet maintain better memory and cognitive function as they age.

5. Protection against Alzheimer's

Olive oil may specifically help protect against Alzheimer's disease, the most common form of dementia. Research has shown that olive oil can reduce the formation of amyloid plaques and neurofibrillary tangles in the brain, both hallmarks of Alzheimer's. These protective effects are primarily attributed to the polyphenols in olive oil, which help clear toxic proteins in the brain.

6. Improving Synaptic Function

A well-functioning brain requires healthy synapses, the connections between nerve cells. Olive oil supports synaptic function by improving cellular communication and promoting neuroplasticity. This helps the brain remain flexible and resilient, which is essential for maintaining memory and learning ability, and for reducing the risk of dementia.

Conclusion

Extra virgin olive oil offers an almost unimaginable array of health benefits. Thanks to its antioxidants, anti-inflammatory properties, and positive effects on blood flow and synaptic function, premium extra virgin olive oil can help protect the brain from damage and reduce the risk of dementia. By regularly incorporating olive oil into your diet, you can not only enjoy delicious meals but also contribute to a healthier, more cognitively sharper future. Premium extra virgin olive oil belongs in your kitchen, on your table, and in your medicine cabinet.

20 grams

If you're already adding a little extra virgin olive oil to your diet every day, consider adding a little more. Studies show that 20 grams of premium extra virgin olive oil helps protect you against oxidation (scavenging free radicals), which is a key factor in reducing the risk of chronic diseases such as cardiovascular disease (-19%), diabetes (up to 50%), cancer (-17%), and neurodegenerative diseases like dementia (-28%).

But it must be premium extra virgin olive oil. Can you buy that in the supermarket? No, with a few exceptions. More on that in our blog about olive oil in the supermarket . Almost everything in the supermarket is fake or highly industrially processed, including the olive oil. That's the refined olive oil. This is often the "mild," "light," or, for example, "Classico" olive oil ( more on that in this blog ). Or the olive oil is a blend of different oils with far too low levels of polyphenols and other antioxidants. This olive oil does nothing for your health and can even be harmful.

The Olive Label.shop buys all its premium extra virgin olive oil directly from the olive grower. We don't buy from wholesalers. Whichever extra virgin olive oil you buy from The Olive Label, you can be absolutely sure you're buying genuine, premium extra virgin olive oil.