Polyphenols in Olive Oil: What They Are & Why They Matter
If you've heard that olive oil is healthy, polyphenols are a big reason why. These natural plant compounds are what make extra virgin olive oil different from other cooking oils—and they're easily lost if the oil isn't made and stored properly.
What Are Polyphenols?
Polyphenols are natural compounds found in plants that act as antioxidants. Olives are particularly rich in these compounds, and when oil is extracted carefully, many of them transfer into the oil.
The main polyphenols in extra virgin olive oil include:
- Oleocanthal — Responsible for the peppery sensation at the back of your throat. The stronger the pepper, the more oleocanthal.
- Oleuropein — Gives olive oil its slightly bitter taste and is associated with various potential benefits.
- Hydroxytyrosol — Considered one of the most potent natural antioxidants known.
- Tyrosol — Another antioxidant that contributes to olive oil's stability and potential health effects.
Why Polyphenols Matter
The polyphenol content is what distinguishes premium extra virgin olive oil from ordinary cooking oils. These compounds:
- Act as antioxidants, potentially helping protect cells from oxidative stress
- Give quality EVOO its distinctive peppery, slightly bitter taste
- Help preserve the oil naturally, extending freshness
- Are the focus of much research on olive oil's health benefits
When you taste a truly fresh extra virgin olive oil and feel that peppery kick at the back of your throat, that's the polyphenols talking.
The Pepper Test
A simple way to gauge polyphenol content: taste a small amount of olive oil neat. If you feel a peppery sensation or even a slight cough at the back of your throat, that's oleocanthal—indicating good polyphenol content. If the oil tastes flat or greasy with no sensation, it likely has low polyphenols.
What Destroys Polyphenols?
Polyphenols are fragile compounds that degrade when exposed to:
- Heat — Industrial extraction using heat destroys polyphenols. Cold extraction preserves them.
- Light — UV light breaks down polyphenols quickly. That's why quality oil comes in dark bottles or tins.
- Oxygen — Oxidation degrades polyphenols over time. Fresh oil has more than old oil.
- Time — Even stored perfectly, polyphenol content decreases as oil ages.
This is why a bottle of olive oil sitting on a sunny supermarket shelf for two years has far fewer polyphenols than freshly pressed oil stored in a protective tin.
How to Get More Polyphenols
To maximise polyphenol intake from olive oil:
- Choose fresh oil — Look for harvest dates and buy from the most recent harvest
- Buy cold-extracted — Ensure the label says "cold-extracted" or "cold-pressed"
- Store properly — Keep in a cool, dark place
- Use raw when possible — Drizzle over finished dishes to preserve polyphenols
- Trust your taste — Peppery, slightly bitter oil indicates polyphenol content
High-Polyphenol Olive Oil
Our extra virgin olive oil is cold-extracted within 24 hours of harvest and packaged in protective tins to preserve polyphenol content. Taste the peppery finish that indicates genuine quality.
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