The nutritional value of the early harvest olive oil & why i must choose it
What is the EARLY HARVEST olive oil?
Why it is superior in comparison with the ordinary extra virgin olive oil?
What makes the early harvest olive oil special is the fact that both the greens are unripe
olives as well as the olive oil produced from them are characterized by higher
content of polyphenols, in particular oleander and oleicin.
What makes fresh olive oil special is the fact that both the greens are unripe
olives as well as the olive oil produced from them are characterized by higher
content of polyphenols, in particular oleander and oleicin.
Their consumption by humans has enormous benefits, which we will talk about in
continuation of the article.
The oleander is responsible for the characteristic “burning” sensation that appears
on the back of the neck when consuming fresh olive oil, which is one of the
particular elements of its taste.
Elecin is a phenolic compound found in abundance in extra virgin olive oil
and in an even higher content in early harvest olive oil. It is a substance with a strong
antioxidant and anti-inflammatory action with significant protective action against
chronic diseases such as cardiovascular disease and diabetes.
And the higher content of unripe olives in chlorophyll makes the oil early
harvest to acquire a special, bright green color that distinguishes it from
common olive oil.
Another advantage of early harvest olive oil is that it has more
shelf life (up to 18 months) compared to plain olive oil (9-10 months), as high
levels of antioxidants delay its oxidation and deterioration.
Of course, for many, the predominance of fresh olive oil lies in the peppermint, slightly more
its spicy and bitter taste.
What are the benefits of early harvest olive oil in our body?
In addition to olive oil and oleicin, fresh olive oil is rich in 34 more
phenolic compounds, substances with proven effect on health and longevity.
Some of the benefits of polyphenols in our body:
1. They have anti-inflammatory action, similar to that of non-steroids
anti-inflammatory drugs, such as ibuprofen. Inflammation refers to
process of the body to fight situations that harm it, such as
infections, injuries and toxins, in an effort to heal. The body
increases blood flow to the affected area and releases a range of chemicals
substances, such as proteins and antibodies, that elicit a response from
immune system.
We are talking about chronic inflammation when this response of our
body remains. Leaving the body in a state of constant vigilance.
Over time, chronic inflammation can have a negative impact
in tissues and organs and lead to the manifestation of chronic diseases, by
cancer and cardiovascular disease to asthma and autoimmune diseases.
The oleocanthal and the other polyphenols of the early harvest olive oil have
associated with restriction of expression of pro-inflammatory genes such as
production of cytokines and enzymes associated with inflammation. They also act
in our body as “cleaners” of reactive free radicals,csignificantly reducing oxidative stress.
2. They have anti-diabetic properties as they help the best glycemic
control. Dietary polyphenols inhibit the action of digestive enzymes that
break down glucose (α-amylase and α-glucosidase) and its absorption
glucose in the gastrointestinal tract leading to smoother fluctuations of
postprandial sugar levels. At the same time they stimulate insulin secretion
and reduce hepatic glucose production.
3. They play a role in reducing obesity and fat accumulation
tissue through their action in reducing insulin resistance. It seems that in
obese people the action of oleicin and oleander in adipocytes
reduces inflammation associated with weight gain.
4. According to studies in animal models, polyphenols inhibit the process
platelet aggregation, thus preventing the formation of blood clots.
5. Improve the health of the intestinal microflora. They act as food for
communities of bacteria that live in our gastrointestinal tract, promote the
their development and exert antimicrobial properties against pathogens
microorganisms. They act protectively on the intestinal mucosa
preventing the permeability of the intestinal membrane and enhance it
biodiversity of the microflora which has a number of advantages in
overall health of the body.
6. They enter the brain and act as neuroprotectants through
their antioxidant, anti-apoptotic and anti-inflammatory properties. In fact,
their action is one of the most studied protective actions of
polyphenols and is closely related to the development of Alzheimer’s disease. Study
Greek scientists used olive oil as part of its healing properties
protocol against the neurodegeneration it causes.
The results of a clinical study showed that after consuming early harvest olive oil for a period of 12
months of subjects with mild cognitive impairment improved biological levels
indicators related to disease progression, reduced oxidative stress and
inflammatory responses associated with nerve cell degeneration.
How to enjoy it?
The early harvest olive oil has a special, refined taste and aroma, so the best way
to enjoy it is raw, along with fresh vegetables and accompanied by a quality
rusk or a slice of fresh pre-baked bread. Keeps intact for a few months
its nutrients, therefore it is not available all year round. The special
Its features are more pronounced from the time of its production in November and
until March. As time goes by the fresh olive oil loses its intense taste but no
its nutrients.
Erika Dautidou
Dietitian Nutritionist
Erika Dautidou is a Dietitian-Nutritionist. He graduated in 2010 from the Department of Dietetics-Nutrition Science of Harokopio University and continued with postgraduate studies in Applied Dietetics-Nutrition, in the field of Nutrition and Public Health. During her studies she worked in research programs on Nutritional Genetics and Nutritional Genomics. Since 2012 she has been working as a Clinical Dietitian-Nutritionist in personalized counseling. It is undertaken by people who want to improve their diet in order to take care of their health and have a better quality of life, people who are involved in sports as well as pregnant women who want to ensure optimal nutrition.
Areas of employment are clinical conditions such as Diabetes, Metabolic
Syndrome, Coronary Heart Disease, Irritable Bowel Syndrome, Autoimmune Diseases as well as dietary interventions aimed at healthy weight management.
He loves good food and quality raw materials and considers nutrition to be one of them
best means of self-care. She believes in a balanced lifestyle and a key component of her approach is to have a healthy relationship with food and not restriction and deprivation. She writes articles on nutrition and maintains her personal blog
(www.dietitiansbanquet.com) which hosts nutrition issues, easy and nutritious recipes and healthy cooking tips.