Jerusalem Post
ByMAARIV ONLINE
The oil you cook with affects brain health – and there is one type that is significantly better than the others.
The types of foods you eat can affect your cognitive health. It is not just a matter of vegetables versus snacks – the type of oil you use to cook your food also matters. Experts recommend cooking with extra virgin olive oil, because it can improve your brain health, compared to refined oils.
First of all: What is refined oil and what is extra virgin oil?
Supermarket shelves are packed with bottles of oil of all kinds and names, so before you understand which one is healthier for the brain, it is time to understand once and for all what the terms "extra virgin" and "refined" mean.
Extra virgin oil (Extra Virgin) is olive oil produced by mechanical pressing only, without heating and without the use of chemicals. It is the highest quality oil: It has a natural taste and aroma, and it preserves high nutritional values and antioxidants. Extra virgin olive oil contains a percentage of free fatty acids (acidity level) of less than 0.8% and has no off-flavors. Virgin olive oil contains an acidity level of up to 2%, and it may have certain defects or an off-flavor.
Refined oil (Refined) is oil that has undergone an industrial refining process, including heating and sometimes also the use of chemicals, in order to remove defects, odors, and unwanted flavors. The result is a more neutral-tasting oil with a longer shelf life. This term is relevant to all types of oils: Canola oil, sunflower oil, corn oil, and more. Refined oils usually have a higher smoke point than olive oil, and are therefore more useful when cooking at high heat, for example in frying. However, they have lower nutritional value.
Experts explain that extra virgin olive oil is much healthier than refined oils. It undergoes minimal processing and has high nutritional value, and contains substances important for the body such as healthy monounsaturated fats, fat-soluble vitamins, antioxidants, and polyphenols. It provides many health benefits, including reducing inflammation, better heart health, and improved metabolism.
According to experts, studies have consistently proven the benefits of cooking with extra virgin olive oil, and nutritionists around the world recommend the Mediterranean diet – the one we ourselves enjoy every day – because it naturally incorporates healthy amounts of olive oil in cooking. Experts explain that the same cannot be said about refined oils.
How does olive oil support brain health?
Extra virgin olive oil supports brain health in several ways: It contains powerful antioxidants that help reduce inflammation in the body, and it also contains healthy fats that the brain uses for its structure and function. It also supports gut health, which enhances brain health.
Studies have shown an increased variety of gut bacteria and reduced levels of inflammation with higher consumption of extra virgin olive oil, which translates into improved cognition. This connection is known in the health world as the 'gut-brain axis', in which the levels of bacteria in the gut can affect the central nervous system through neural pathways.
Should you switch to extra virgin olive oil?
Experts recommend using extra virgin olive oil for most cooking methods, but it is not the decisive factor that determines the overall quality of the diet. This means it is not a magic solution for nutrition, and one must regularly eat other healthy and whole foods.
