Extra Virgin Olive Oil

Overview

Extra virgin olive oil (EVOO) is a cornerstone fat in the BRAIN Diet. Importantly, olive oil's brain benefits come from polyphenols, not fatty acids. The bioactive power of EVOO is derived from secoiridoids and phenolics, including:

• Oleuropein aglycone → supports mitophagy, SIRT1 activation, and AMPK activation
• Oleocanthal → NF-κB inhibition, anti-inflammatory effects
• Oleacein → antioxidant, NRF2 activation
• Tyrosol / Hydroxytyrosol → neuroprotective effects

Early harvest extra virgin olive oil contains significantly higher concentrations of these bioactive compounds (CoQ10, oleuropein, oleocanthal, oleacein, hydroxytyrosol, tyrosol) compared to standard EVOO or regular olive oil. Total CoQ10 can drop by 53-56% between early and late harvest, highlighting the importance of harvest timing for maximizing bioactive content. These enhanced polyphenol levels support mitochondrial function, antioxidant networks, and anti-inflammatory pathways, making early harvest olive oil a valuable component of precision dietary strategies for brain health.

Recipes

1 recipe containing this food

Ginger Yogurt and Blueberries

An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.

Substances

6 substances in this food

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

Hydroxytyrosol (Olive Polyphenol)

Potent antioxidant polyphenol from extra-virgin olive oil; anti-inflammatory

Oleacein

Secoiridoid polyphenol in extra-virgin olive oil; antioxidant and NRF2 activation

Oleocanthal

Secoiridoid polyphenol in extra-virgin olive oil; NF-κB inhibition and anti-inflammatory effects

Oleuropein

Major secoiridoid polyphenol in olive oil; oleuropein aglycone supports mitophagy, SIRT1, and AMPK activation

Tyrosol

Phenolic compound in olive oil; neuroprotective effects and precursor to hydroxytyrosol

Preparation Notes

• Best used for salad dressings, drizzling, low-heat cooking to preserve polyphenols
• Avoid high-heat cooking to preserve polyphenols and prevent oxidation
• Early harvest oils have higher bioactive content (CoQ10, oleuropein, polyphenols)
• Store away from heat and light to preserve antioxidant properties
• Total CoQ dropped by 53%-56% between three weeks of the harvesting of two brands, highlighting importance of harvest timing

Biological Target Matrix

Biological Target	Substance	Therapeutic Areas	Mechanism of Action
Inflammation	Hydroxytyrosol (Olive Polyphenol)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Strong anti-inflammatory profile; contributes to neuroprotective effects of extra-virgin olive oil
Inflammation	Oleocanthal	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	NF-κB inhibition; strong anti-inflammatory effects similar to ibuprofen; contributes to neuroprotective effects of extra-virgin olive oil
Inflammation	Oleuropein	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Anti-inflammatory properties; contributes to neuroprotective effects of extra-virgin olive oil
Mitochondrial Support	Oleuropein	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Oleuropein aglycone (the active form) supports mitophagy, SIRT1 activation, and AMPK activation; enhances mitochondrial function, autophagy, and neuroprotective effects through modulation of mitochondrial dynamics and antioxidant pathways
Neurochemical Balance	Tyrosol	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Neuroprotective effects; contributes to brain health benefits of extra-virgin olive oil
Oxidative Stress	Hydroxytyrosol (Olive Polyphenol)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Potent antioxidant polyphenol; supports antioxidant defenses
Oxidative Stress	Oleacein	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; activates NRF2 pathway; supports antioxidant defenses and neuroprotection
Oxidative Stress	Oleuropein	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Antioxidant polyphenol; works within the polyphenol network in olive oil
Oxidative Stress	Tyrosol	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; supports antioxidant defenses

References

• Olive oil's brain benefits come from polyphenols, not fatty acids. The bioactive power of EVOO is from secoiridoids and phenolics: oleuropein aglycone (mitophagy, SIRT1, AMPK), oleocanthal (NF-κB inhibition), oleacein (antioxidant, NRF2 activation), and tyrosol/hydroxytyrosol (neuroprotective effects)
• Extra Virgin Olive Oil: CoQ10, hydroxytyrosol, tyrosol, oleuropein, oleocanthal, oleacein, squalene; strong antioxidant & anti-inflammatory profile
• Early harvest extra virgin olive oil with higher levels of CoQ10, oleuropein, oleocanthal, oleacein, hydroxytyrosol, tyrosol, and total polyphenols
• Total CoQ dropped by 53%-56% between three weeks of the harvesting of two brands, highlighting variation by producer and harvest time
• Early harvest oils have substantially higher bioactive content (CoQ10, oleuropein, polyphenols) compared to standard EVOO
• Polyphenol sources including extra virgin olive oil support gut barrier integrity, TLR4 suppression, LPS neutralization, and microglial activation dampening