How EVOO Antioxidants Support Immune Health

• Rich in Antioxidants: EVOO contains up to 1200 ppm of polyphenols, far more than common oils like canola or sunflower.
• Anti-Inflammatory: Compounds like oleocanthal can reduce inflammation, with effects comparable to ibuprofen.
• Boosts Immunity: Phenolic compounds in EVOO enhance immune cell activity and support gut health.
• Daily Benefits: Just 1–3 tablespoons a day can lower risks of autoimmune diseases, Alzheimer’s, cancer, and more.
• Preserves Cell Health: EVOO fights free radicals, reducing oxidative stress and protecting DNA and cell membranes.

For maximum benefits, choose high-quality EVOO, store it properly, and use it raw or at low temperatures in meals like salads, soups, or sautéed vegetables. EVOO isn’t just a cooking oil - it’s a daily health ally.

EVOO Antioxidant Components

Main Antioxidants in EVOO

Extra Virgin Olive Oil (EVOO) contains more than 20 phenolic compounds across six categories: secoiridoids, phenylethanoids, flavonoids, phenolic acids, hydroxy-isocromans, and lignans. These compounds strengthen immune defenses . Key players like hydroxytyrosol and tyrosol are absorbed at rates between 40–95%, activating Nrf-2 signaling to boost cellular protection .

Vitamin E is another standout antioxidant in EVOO. This fat-soluble vitamin supports immune function and accumulates in immune cells. Just one tablespoon (14 grams) of EVOO provides about 13% of the Daily Value for vitamin E . Together, these components not only protect cells but also combat oxidative damage, as detailed below.

Fighting Free Radicals

EVOO's antioxidants are highly effective at neutralizing free radicals - unstable molecules that can harm cells by stealing electrons. By donating electrons, these antioxidants stabilize free radicals, reducing oxidative stress . Here's how they measure up:

The bitterness from oleuropein, a compound in EVOO, indicates higher antioxidant content and is associated with heart health benefits . Another compound, oleocanthal, has anti-inflammatory properties comparable to some commercial medications .

EVOO's Impact on Immune Health

Anti-inflammatory Effects

Extra Virgin Olive Oil (EVOO) is packed with anti-inflammatory properties that play a key role in supporting the immune system. Its mix of monounsaturated fats (MUFAs) and polyphenols, like oleocanthal, helps combat chronic inflammation - a major factor that weakens immune responses . In fact, consuming 3.5 tablespoons of EVOO can have an effect similar to taking a 200-mg dose of ibuprofen .

Here are some specific health benefits tied to EVOO's impact on inflammation:

Research on EVOO and Immunity

EVOO doesn't just reduce inflammation - it also strengthens the immune system by improving cellular functions and supporting healthy gut bacteria . These combined effects highlight its role in promoting overall immune health.

Scientific studies reveal that the phenolic compounds in EVOO boost immune cell activity and encourage the growth of beneficial gut bacteria, offering support on multiple levels .

"Together, olive oil's MUFAs and various polyphenols contribute to a range of antioxidant, anti-inflammatory, and antimicrobial properties that are responsible for olive oil's major perks" .

EVOO may also play a role in reducing the risk of autoimmune diseases . Since the 1960s, the number of identified autoimmune conditions has grown to over 100. Diets rich in EVOO, especially when part of a Mediterranean eating pattern, have been associated with fewer cases of these conditions .

Beyond inflammation control, regular EVOO consumption has been linked to additional protective effects:

• 31% lower cancer risk with higher EVOO intake
• 40% reduced Alzheimer's risk for those following a Mediterranean diet
• Improved gut microbiota, supporting better immune function

Adding 1 to 3 tablespoons of EVOO to your daily diet, paired with balanced nutrition, can help unlock these immune-supporting benefits .

Olive Oil Antioxidant Benefits

sbb-itb-4066b8e

Daily EVOO Use for Better Health

Incorporating extra virgin olive oil (EVOO) into your daily routine can support your immune system and overall health. Here's how to make it a regular part of your meals.

How Much EVOO to Use

Aim for 1–3 tablespoons of EVOO each day. This amount provides a steady supply of antioxidants and anti-inflammatory compounds. Spreading your intake across meals ensures consistent benefits throughout the day.

EVOO Cooking Methods

To preserve EVOO's antioxidants, pay attention to cooking temperatures. Heating it to 120°C reduces polyphenols by about 40%, while 170°C cuts them by roughly 75%. To retain the most nutrients:

• Stick to low or medium heat for sautéing, keeping the temperature below 120°C.
• Add EVOO toward the end of cooking whenever possible.
• Save a portion to drizzle over dishes after cooking.

Interestingly, cooking vegetables with EVOO can actually boost their nutritional value. Vegetables absorb beneficial compounds like oleuropein, pinoresinol, and hydroxytyrosol during the process, which they don't naturally contain.

"With modern medicine many people are outliving their brains. So we want people to live longer, but we want them to be able to live longer and have their capacity of their brain and not go into that cognitive decline. There's many factors that go into brain health. Olive oil is one factor, but it tends to be in all the studies that we are seeing that are relative to increased brain health."
– Kristin Kirkpatrick, RD

By tweaking your cooking methods, you can maximize the health benefits of EVOO in your meals.

Quick EVOO Meal Ideas

Here are a couple of simple ways to add EVOO to your dishes while boosting your immune health:

• The Immunity Bowl: Start with a base of brown rice, mushrooms, chickpeas, and kale. Add sautéed garlic, ginger, and broccoli, then finish with a drizzle of raw EVOO to preserve its antioxidants.
• The Immune-Boosting Green Bowl: Use baby spinach as your base, then add avocado, pineapple chunks, and mint leaves. Top with a light dressing made from EVOO and fresh citrus juice to enhance nutrient absorption.

Selecting Top-Quality EVOO

Picking the right EVOO ensures you get the most out of its antioxidants. Knowing what to look for helps you make the best choice.

EVOO Quality Markers

Top-tier EVOO often has a peppery, slightly bitter taste - this is a good sign of high polyphenol content .

Some of the best EVOOs are packed with polyphenols . But remember, even the highest-quality oil needs proper storage to maintain its benefits.

EVOO Storage and Shelf Life

How you store your EVOO directly affects its antioxidant potency. Studies show that cooler temperatures significantly extend its quality. For example, Oueslati EVOO stored at 15°C lasted 44 weeks, while storage at 25°C reduced that to just 26 weeks .

To keep your EVOO at its best:

• Store it in a cool, dark place
• Avoid direct sunlight exposure
• Keep the temperature steady
• Use it within 12–18 months of production

"Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress." - European Union Commission Regulation (EU) No. 432/2012

Big Horn Olive Oil: Premium EVOO Source

A reliable supplier ensures both quality and proper handling. Big Horn Olive Oil is known for sourcing only the top 5% of olives to create their Ultra Premium EVOO. Their early harvest oils stand out for their bold, peppery flavors, which signal high polyphenol content and immune-supporting properties.

Big Horn Olive Oil prioritizes antioxidant preservation by:

• Shipping oils within 1–3 months of harvest
• Offering pure, unmixed EVOO
• Maintaining a high smoke point (410°F or higher)
• Recommending use within 9 months of the crush date

Their early harvest oils retain quality for 18–24 months, while late harvest options last 12–18 months. This extended shelf life means you can enjoy the health benefits for longer.

EVOO and Other Immune-Supporting Foods

Pairing high-quality EVOO with nutrient-rich foods can amplify its immune-supporting properties. Combining these ingredients not only promotes better health but also enhances the flavors of your meals.

Best Food Pairings with EVOO

Did you know that about 70% of your immune system is located in your gut ? That’s why smart food pairings matter. Choosing the right combinations can help strengthen your immune defenses.

"Diet-wise, the best thing you can do for a strong immune system is to focus on whole foods such as fruits, vegetables, whole grains, and lean protein." - Karen Ansel, RDN

Immune-Boosting EVOO Recipes

A study from the University of Jaén revealed that consuming 50 ml of EVOO daily can increase glutathione levels by 20%. Try these recipes to tap into those benefits:

Mediterranean Immunity Bowl

• Base: 2 tablespoons EVOO
• Protein: Chickpeas
• Vegetables: Sautéed mushrooms, red peppers, kale
• Toppings: Raw garlic, pumpkin seeds
• Dressing: EVOO blended with lemon juice

Antioxidant-Rich Elixir
Blend together:

• 1 tablespoon EVOO
• Fresh ginger
• Lemon juice
• Raw honey

This drink supports your immune system while helping to reduce inflammation .

Power-Packed Immunity Soup

• 2 tablespoons EVOO
• Onion, celery, carrots
• Fresh garlic
• Chicken stock
• Thyme
• Chickpeas
• Kale

"Olive oil... gives your immune system a boost through its ability to reduce inflammation in your body." - Brown University Health Blog Team

Incorporate these recipes into your daily routine to take advantage of EVOO’s antioxidants and other immune-supporting nutrients. These combinations are a simple way to strengthen your defenses while enjoying delicious meals.

Conclusion

Extra virgin olive oil (EVOO) can help support your immune system, thanks to its anti-inflammatory oleic acid and over 20 phenols like Hydroxytyrosol, Oleocanthal, and Oleuropein . To get the most out of these benefits, proper selection and storage are key.

"These anti-inflammatory benefits of extra virgin olive oil do not depend on large levels of intake. As little as 1-2 tablespoons of extra virgin olive oil per day is associated with significant anti-inflammatory benefits."

Here are some tips for choosing and using EVOO effectively:

• Opt for oils made from Koroneiki, Moraiolo, or Picual olives.
• Store it in a dark container at a temperature between 14°C and 18°C.
• Use it mainly uncooked, such as in dressings or dips, to preserve its bioactive compounds.

"It's best to consume olive oil uncooked in toppings, dips, and in dressings because you do lose some of the bioactives when it's heated" .

For reliable quality, consider suppliers like Big Horn Olive Oil. Their quick cold-pressing process helps retain the antioxidant content, ensuring you get the full range of immune-supporting properties.

Related Blog Posts

• 8 Health Benefits of Extra Virgin Olive Oil
• Metabolic Effects of Olive Oil: What Studies Show
• EVOO vs. Refined Oils: Metabolic Benefits
• How Olive Oil Supports Gut Health