Extra Virgin Olive Oil & Parkinson’s: Dietitian advice for you
Article written by Amy Neill, Dietitian and Nutritionist at Parkinson Diet
As a Dietitian who regularly consults people with Parkinson’s, I am often asked if consuming Extra Virgin Olive Oil (EVOO) is beneficial for managing Parkinson’s. What I always tell people is that EVOO has many health benefits, both as an individual food and as part of the Mediterranean diet. Before looking at how much and how to consume it, let’s first look at what EVOO is and why it has many health benefits.
What is Extra Virgin Olive Oil (EVOO)?
EVOO is a high-quality oil produced by cold-pressing olives without heat or chemicals, which means it retains the natural health-promoting antioxidants, polyphenols and other bioactive compounds found in olives. No other oil contains this diverse range of bioactive compounds and antioxidants in the quantities found in EVOO. Along with these bioactive compounds and antioxidants, EVOO also contains oleic acid, which is a monounsaturated fat. Studies show that oleic acid reduces inflammation and oxidative stress.
How much should I consume?
According to research, the average adult is recommended to consume around 2-3 tablespoons of extra virgin olive oil per day to receive its health benefits.
Cooking with extra virgin olive oil
You can and should cook with EVOO. This oil contains stable monounsaturated fats as well as antioxidants, which help protect it from breaking down when heated. Research shows that EVOO is one of the most stable oils to cook with and is suitable for all at-home cooking, including:
- Pan-frying
- Sautéing
- Stir-frying
- Grilling
- Deep frying
- Roasting
- Baking
By cooking your food in Extra Virgin Olive Oil, not only will the flavour be enhanced but the nutritional profile of the meal will improve as antioxidants and healthy fats from the oil will transfer into the cooked food. The fats in Extra Virgin Olive Oil also help with the absorption of fat-soluble vitamins in food.
In addition to its use in cooking, EVOO can also be consumed straight from the bottle, serving as a base for a salad dressing, a dipping sauce for bread, or it can be drizzled over cooked dishes to elevate taste and texture.
Ways to consume Extra Virgin Olive Oil (EVOO) every day
Ten ways to help ensure you are consuming an adequate amount of EVOO every day:
- Add a dash of EVOO to your morning coffee or smoothie.
- As an alternative to butter, add a generous drop of EVOO over the surface of fresh bread or toast.
- Substitute butter in baked goods with EVOO for a moister texture, e.g. substitute 1 tablespoon of butter with ¾ of a tablespoon of EVOO.
- As an alternative to butter, add EVOO when mashing vegetables like potatoes. Once you have boiled and drained your potatoes, add EVOO, and then mash to your desired consistency.
- Scramble or fry eggs and cook omelettes in EVOO instead of butter.
- Drizzle EVOO over salads or use as a base to make homemade salad dressings and vinaigrettes. Try combining 3-parts EVOO with 1-part balsamic vinegar for a quick and easy dressing. For a more complex flavour combination, whisk together EVOO, lemon juice, a pinch of salt, and a small amount of mustard or honey.
- Use EVOO as a base to make homemade marinades and sauces. Make sauces like basil pesto, chimichurri, Salsa Verde, or a light pasta sauce.
- Drizzle EVOO over vegetables before roasting or grilling them.
- Use EVOO when making dips, e.g. blend cooked chickpeas with lashings of EVOO, garlic, salt, pepper and lemon juice.
- Add EVOO to cooked dishes as a finishing oil just before serving, e.g. drizzle over fresh greens, pasta, quinoa, risotto, soups, etc.
What is the best way to store Extra Virgin Olive Oil?
The best environment for Extra Virgin Olive Oil is in a cool, dark place away from light and heat, to prevent oxidation and maintain quality. Extra Virgin Olive Oil should not be stored in the fridge, as this will cause the oil to solidify. It is recommended to use Extra Virgin Olive Oil within 4-6 weeks of opening the bottle.
Final thoughts
EVOO has many health benefits as an individual food and as part of the Mediterranean diet. In addition to being the main fat in the Mediterranean Diet, EVOO is also recommended as a brain-healthy food as part of the MIND diet. Both the MIND diet and the Mediterranean diet have been shown to be protective against Parkinson’s and to improve motor and non-motor symptoms and slow progression. For these reasons, as a Dietitian, I highly recommend that people with Parkinson’s consume Extra Virgin Olive Oil every day to maximise general health and wellbeing.
Further information
There are many myths surrounding EVOO that have now been dispelled with robust research. If you would like to learn more click here.
Sources
- Cobram Estate, Fresher, Healthier & Better
- Gaforio JJ., et al. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients. 2019 Sep 1;11(9):2039.
- Olive Wellness Institute, Health benefits
- Rees J., et al. A comprehensive examination of the evidence for whole of diet patterns in Parkinson’s disease: A scoping review. Nutritional Neuroscience, 2023, 27(6), 547-565.
- Santa-María C., et al. Update on Anti-Inflammatory Molecular Mechanisms Induced by Oleic Acid. Nutrients. 2023 Jan 1;15(1):224.
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