Olive Oil

Overview

Regular olive oil (refined or blended) has significantly lower bioactive polyphenol content compared to extra virgin olive oil (EVOO). Olive oil's brain benefits come from polyphenols, not fatty acids. Regular olive oil undergoes processing that reduces or eliminates the secoiridoids and phenolics (oleuropein, oleocanthal, oleacein, hydroxytyrosol, tyrosol) that provide the neuroprotective, anti-inflammatory, and antioxidant effects. For brain health benefits, extra virgin olive oil, particularly early harvest EVOO, is strongly recommended due to its much higher concentration of bioactive polyphenols.

Food Context

Preparation

• See Extra Virgin Olive Oil for detailed information on bioactive polyphenols
• Regular olive oil has significantly lower polyphenol content than EVOO
• For brain health benefits, use extra virgin olive oil, preferably early harvest
• EVOO provides secoiridoids and phenolics (oleuropein, oleocanthal, oleacein, hydroxytyrosol, tyrosol) that are largely absent in regular olive oil

Recipes

6 recipes containing this food

Creamed Corn on Roasted Sweet Potato

Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil

Salmon & Grated Beetroot Toast (with Lemon)

A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	800 kcal	—
Protein	0 g	—
Total fat	93.3 g	—
Saturated fat	13.3 g	—
Carbohydrates	0 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, OLIVE OIL, FDC ID 2055340, API, per 100 g edible portion, last checked 2026-03-14

Substances

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

References

• Regular olive oil has significantly lower bioactive polyphenol content compared to extra virgin olive oil
• Olive oil's brain benefits come from polyphenols, not fatty acids - these are found in meaningful amounts primarily in extra virgin olive oil, especially early harvest EVOO
• For brain health, use extra virgin olive oil which contains secoiridoids and phenolics (oleuropein aglycone, oleocanthal, oleacein, tyrosol, hydroxytyrosol) that provide mitophagy, SIRT1, AMPK, NF-κB inhibition, NRF2 activation, and neuroprotective effects