What Extra Virgin Olive Oil Can Do for Your Brain
The brain is one of the most important organs in our bodies. It’s where thoughts are developed, habits are formed, and memories are stored. It’s no wonder we take any and all processionary measures available to protect it.
Defined as “The act or process of knowing, including both awareness and judgment,” cognition is required for all activities. Furthermore, cognitive function encompasses “Learning, memory, and attention processes” (1). It’s clear, cognition and cognitive function are not only important but necessary for life.
But why do we need to supply our brains with healthy foods that help preserve our brains' complex and intricate processes? And what is the role of extra virgin olive oil?
Well, let’s take a look at the research!
Mediterranean Diet and Extra Virgin Olive Oil (EVOO)
The Mediterranean diet is widely recognized for being low in saturated fat and high in monounsaturated fat and dietary fiber. It has a high concentration of omega-3 fatty acids, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in plant oils and EPA is found in seafood.
One of the main components of the Mediterranean diet is extra virgin olive oil (EVOO). Today, we’re going to discuss extra virgin olive oil (EVOO) and its impact on cognition.
What is DHA and Why do You Need It?Fatty acids in extra virgin olive oil produce DHA and EPA. DHA is an essential part of the human brain, skin, and retina. If not enough is consumed, it can lead to DHA deficiency, which can result in cognitive impairment and neurological disorders.
Learning and behavior are impacted by polyunsaturated fatty acids (PUFAs) deficits. Research has shown that deficiency of PUFAs, like DHA, impair neuronal signal transmission. Studies have also shown that dietary deficiency of ALA in animals results in decreased DHA levels (1).
Connections Between DHA and the BrainDHA is incorporated in the hippocampus and can alter the fluidity of the neuronal membrane, facilitate neurotransmission, and possibly improve learning and memory (1). It’s essential because these neurons act as the body’s messenger, sending information throughout the body. A study by Souza, Fernandes, and Carmo (2011) found, “A DHA deficit is associated with attention deficit disorder with or without hyperactivity in children” (1). This can be seen in the retina, whole brain, specific brain membranes, and specific brain regions from research with mice in water mazes.
By taking necessary measures, we can help keep our minds intact and even improve our brain function.
Now What?You can begin by incorporating extra virgin olive oil (EVOO) into your diet. By doing this you can increase the amount of Omega-3 fatty acids in your diet. If you are still unsure of how to use extra virgin olive oil (EVOO), there is a recipe for a Mediterranean Couscous Salad linked below, as well as others on our blog.
Moreover, Olivaio is an extra virgin olive oil subscription box that will be shipped monthly to the comfort of your home, directly from Italy. Not only will you receive the purest extra virgin olive oil, you also won’t have to scavenge through many aisles for the best choice for your family!
Hungry? We’ve got you covered!Do you find yourself constantly snacking throughout the day? If so, this Hummus recipe pairs perfectly with some pita chips or veggies and is a healthy alternative for smart snacking!
Enjoy your extra virgin olive oil (EVOO)!
Written by Mridini Chandrasekaran
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of 52 Weeks, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly is also a co-founder of Olivaio.