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Oleuropein. The hidden treasure of the olive tree
In our blog we have written several articles about the benefits and properties that can bring us the aove. We have dedicated an entire post to polyphenols and their incredible benefits and today we want to go deeper into one of them, oleuropein. It is a phenolic compound found both in olives and olive leaves. We tell you all about it below!
What is oleuropein?
As we have mentioned in previous blogs, olive oil is composed of polyphenols, which protect the fatty acids in the oil from oxidation and have great antioxidant and anti-inflammatory benefits. There are three types of polyphenols in olive oil: tyrosol, hydroxytyrosol and oleuropein.
As we said before, today we deal in depth with oleuropein, a compound that is mainly found in the leaves of the olive tree, although it is also present in green olives and in the oil itself.
We say that it is mainly found in the leaves because that is where we can find it in a stable form, however, in green olives it is transformed into hydroxytyrosol.
It has been demonstrated that this substance is responsible for the bitter taste of olives. Numerous studies have investigated the effects of oleuropein and have demonstrated its multiple health benefits. This substance is one of the main responsible for the benefits associated with the Mediterranean diet.
Sources of oleuropein
Oleuropein is mainly found in green olives and olive leaves. To extract this phenol from olive leaves, it is necessary to go through a drying process and then a chopping process in order to extract the oleuropein extract after a chemical process.
Once this compound is synthesized, it can be found in numerous products. It is useful in phytotherapy, cosmetics and food, either as a dietary product or as a preservative. Thus, during the last few years, the incorporation of bioactive compounds in food products and formulations has been studied in order to make use of natural extracts rich in phenols that provide potential benefits for human health.
Properties and benefits
Numerous studies have shown its health properties, among the most important are:
- Antimicrobial action: it is due to its ability to interfere in different vital processes of bacteria and other microorganisms. It acts mainly by altering the integrity of cell membranes of pathogens, leading to increased permeability and eventually cell death.
- Antioxidant action: helps to slow down the external signs of cellular aging such as wrinkles, sagging and blemishes. It also acts but less directly against other types of cellular aging such as neurodegenerative aging, responsible for diseases such as Alzheimer's disease.
- At the cardiac level: oleuropein has shown beneficial effects in several diseases. It helps prevent atherosclerosis, which is the formation of plaques in the arteries that over time can block blood flow. It also helps reduce high blood pressure and combat ischemia, which occurs when the arteries that carry blood to the heart become partially or completely blocked. In addition, oleuropein can protect the heart from the toxic effects of adriamycin, a drug used in chemotherapy that can damage heart tissue.
How to incorporate oleuropein into your diet
Incorporating it into your diet is simple if you choose the right foods and use proper preparation methods. Here are some practical ways to add oleuropein to your daily diet:
Green Olive Consumption:
Green Olives: Olives, especially green ones, are rich in oleuropein. You can eat them as a snack, add them to salads, pizzas, or pasta dishes. To maximize their benefits, opt for natural, unpasteurized varieties.
Extra Virgin Olive Oil (EVOO):
- Raw EVOO: Using extra virgin olive oil in its purest form is an excellent source of oleuropein. Drizzle it over salads, vegetables, or toast. Consuming it raw preserves its antioxidant properties.
- Avoid Overheating EVOO: If using it for cooking, avoid high temperatures, as intense heat can reduce the amount of oleuropein and other antioxidants.
Olive Leaf Extract:
- Supplements and Extracts: Olive leaf extract contains higher concentrations of oleuropein. It is available in capsule or liquid form at supplement stores or herbal shops. Be sure to consult a healthcare professional before starting any supplement to determine if it's right for you.
- Olive Leaf Tea: You can prepare tea using dried olive leaves, which are rich in oleuropein. Boil the leaves and let them steep for a few minutes. This tea is a great alternative to coffee or regular tea and provides additional antioxidants.
Mediterranean Diet:
- Mediterranean Lifestyle: Following a diet rich in fruits, vegetables, legumes, fish, and extra virgin olive oil is an excellent way to ensure a good intake of oleuropein and other polyphenols. The combination of foods in the Mediterranean diet enhances the absorption of nutrients and natural antioxidants from olive oil and other vegetables.