Olive oil to reduce chronic inflammation

Olive Oil to Reduce Oxidative Stress

Extra virgin olive oil (EVOO) is recognized by the nutrition expert community as a fundamental nutraceutical component for the dietary approach to chronic systemic inflammation. Its biochemical composition, rich in monounsaturated fatty acids and bioactive compounds, gives it a potent anti-inflammatory profile that can be easily integrated into the daily diet.

Biochemical Basis of Anti-Inflammatory Action

Olive oil’s ability to mitigate inflammation is primarily attributed to three groups of key compounds and their mechanisms of action:

1. Alpha-Linolenic Acid (ALA) and Modulation of the Inflammatory Response

EVOO contains alpha-linolenic acid (ALA), a plant-derived omega-3 polyunsaturated fatty acid. In the body, ALA acts as a precursor, with a limited conversion rate, to the most potent long-chain fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

• EPA Mechanism: EPA helps prevent the biosynthesis of compounds that act as direct triggers of inflammation.
• DHA Mechanism: DHA reduces the transcription, expression, and subsequent secretion of proinflammatory proteins and cytokines.

It is crucial to note that, given the low conversion rate of ALA to EPA/DHA in humans, olive oil is considered a synergistic complement to a diet that already incorporates primary sources of EPA and DHA, such as oily fish, to optimize total omega-3 intake for anti-inflammatory purposes.

2. Polyphenols and Neutralization of Oxidative Stress

The most distinctive anti-inflammatory activity of EVOO lies in its high concentration of polyphenolic compounds, which act as potent antioxidants. These compounds are essential for combating free radicals, unstable molecules that, in high concentrations, induce oxidative stress and are a direct etiological factor in chronic inflammation.

• Oleocanthal: A specific and key polyphenol that gives olive oil its characteristic spicy flavor. Oleocanthal has been shown to have a pharmacological action analogous to that of nonsteroidal anti-inflammatory drugs (NSAIDs), by inhibiting the activity of essential enzymes in the inflammatory cascade, specifically blocking the formation of proinflammatory mediators.
• General Function: Polyphenols as a whole reduce the formation of various proteins that promote inflammation at the systemic level.

3. Vitamin E (Tocopherols) and Membrane Protection

Olive oil also provides vitamin E (mainly alpha-tocopherol), an essential nutrient and fat-soluble antioxidant. Its main function is to protect cell membranes from oxidative damage induced by cellular stress, maintaining cell integrity and indirectly contributing to the suppression of inflammatory signaling.

Intake Guidelines and Culinary Application

Although the scientific literature has not established a standard daily intake with a Recommended Dietary Allowance (RDA) value specifically for the management of inflammation, several studies suggest that a regular consumption of between half (1/2) and three (3) tablespoons (approximately 7 to 45 milliliters) of olive oil per day is associated with cardiovascular and anti-inflammatory benefits.

Olive oil’s versatility makes it easy to include in your diet:

• Use in cooking: It can be used as a cooking oil due to its thermal stability, although heat can partially degrade certain volatile polyphenols.
• Use in raw form: To maximize phytochemical intake, it is recommended to use it as a final dressing (drizzle) on finished dishes (e.g., soups, salads) or as a component of marinades, where, in addition to its nutritional properties, it provides texture and a complex organoleptic profile.

In summary, the synergistic combination of ALA, oleocanthal, and other polyphenols, along with vitamin E, consolidates olive oil as a fundamental dietary component for the effective and systematic modulation of chronic inflammatory processes.