It’s easy to think of memory loss as something that happens “later.”
But the changes that affect brain health can begin years before they become obvious. And researchers are paying closer attention to one surprising influence: the gut.
Your gut and brain are in constant communication, which means the foods you eat every day may shape memory and thinking more than you realize.
One food that has come to the forefront for brain health is olive oil. But a two-year study found that not all olive oils are equal…
In fact, choosing the wrong kind may not offer the same benefits — and could point your brain health in the wrong direction.
A tale of two olive oils
The study, led by researchers at Universitat Rovira i Virgili, followed 656 adults between the ages of 55 and 75. The participants were overweight or obese and had metabolic syndrome, a cluster of risk factors that increases the chances of heart disease and cognitive decline.
For two years, the researchers tracked their diets, including their intake of virgin and refined olive oil, analyzed gut microbiota and monitored changes in cognitive performance.
They found a difference in how different types of olive oil were associated with brain and gut health…
But the most striking finding may be this: virgin olive oil and refined olive oil appeared to move brain health in opposite directions.
According to the researchers, people who consumed more virgin olive oil, including extra virgin olive oil, showed better cognitive performance over time and had a more diverse gut microbiome.
On the other hand, higher consumption of refined olive oil was linked to lower gut bacterial diversity and faster cognitive decline in areas such as global cognitive function, general cognitive function, executive function and language.
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The gut bacteria that may make the difference
According to the researchers, one possible reason virgin olive oil may support brain health is its effect on the gut microbiome.
They identified a group of gut bacteria known as Adlercreutzia that may help explain the relationship between virgin olive oil intake and preserved cognitive function.
That doesn’t mean this one bacteria is the whole story. But it does add to growing evidence that the gut-brain connection may be one reason diet quality matters so much as we age.
So why would one type of olive oil help more than another? The answer may come down to processing.
Extra virgin olive oil is made using mechanical methods that help preserve its natural antioxidants, polyphenols, vitamins and other bioactive compounds. Refined olive oil goes through more processing, which can reduce many of those beneficial compounds.
As lead author Jiaqi Ni explained, “not all olive oils have benefits for cognitive function.”
How to put olive oil’s brain benefits to work
According to Jordi Salas-Salvadó, principal investigator of the study, “This research reinforces the idea that the quality of the fat we consume is as important as the quantity; extra virgin olive oil not only protects the heart, but can also help preserve the brain during aging.”
Previous research we’ve reported on found that consuming at least half a tablespoon of olive oil daily was associated with a 28 percent lower risk of dementia-related death, and replacing margarine or mayonnaise with olive oil was linked to lower dementia-related mortality.
You can also use extra virgin olive oil as part of a broader brain-protective eating pattern, like the Mediterranean or MIND diet. Both emphasize foods that support the brain and blood vessels, including vegetables, berries, beans, fish, nuts and olive oil.
You may have heard that cooking, especially with high heat, is a “no-go” with extra virgin olive oil. The Culinary Institute of America busts that myth and recommends cooking with it whenever possible — even when frying.
Look for extra virgin olive oil in a dark glass bottle or tin. Store it away from heat and light and use it within a few months of opening to ensure it’s still packed with all of the beneficial compounds that go to bat for your gut, brain and overall health.
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Bottom Line
This study adds an important twist to what we know about olive oil and brain health: the type of olive oil matters.
Virgin olive oil, including extra virgin olive oil, was linked to better cognitive performance and a healthier, more diverse gut microbiome. Refined olive oil, on the other hand, was associated with lower gut bacterial diversity and faster cognitive decline.
So when you reach for olive oil, choose extra virgin whenever possible — and use it in place of less healthy fats, not simply as an add-on.
Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Take my word for it, there’s a difference in taste, quality and benefit! Try it for $1! Click here to learn more…
Sources:
Total and different types of olive oil consumption, gut microbiota, and cognitive function changes in older adults — Springer Nature Link
Scientists say this type of olive oil could boost brain power — ScienceDaily
Virgin olive oil protects cognitive health through the gut microbiota — Universitat Rovira i Virgili
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