There are certain compounds in vegetables are known to have health effects, beyond the basic vitamin, mineral and energy makeup of the food. Carotenoids for instance are the pigments that give deep red, yellow and orange colour to fruit and vegetables like tomatoes and peppers. These act as powerful antioxidants in the body, and are thought to protect against certain types of cancers and heart disease (1).  

Diets that are high in plant-based foods like these are amongst the healthiest in the world. We see this in the traditional dietary patterns of the Mediterranean, which is known for its anti-inflammatory and antioxidant benefits. But the fact is, most of us simply don’t eat enough vegetables, so if there’s something we can do to actually boost the benefits of these precious compounds when we do eat them, then all the better! 

Enter extra virgin olive oil (aka EVOO). This oil contains a high concentration of antioxidant compounds called polyphenols, which have been shown to have powerful health-promoting benefits on their own. But studies show that adding EVOO to your vegetables during cooking can actually enhance the absorption and health effects of carotenoids and other fat-soluble compounds like glucosinolates, found in vegetables like broccoli and kale (2, 3, 4). There is also a transfer that occurs between the oil and vegetables, where the vegetables become enriched with phenols from the oil, further enhancing the nutritional value of the whole meal. (3).

Despite the wide-reaching misconception that EVOO is unsuitable for cooking, many generations have been using it as the primary cooking oil and it is truly a cornerstone of the Mediterranean diet. In fact, many of the health benefits of this Mediterranean diet are attributed to the high levels of EVOO consumed. Because of the high antioxidant content, its healthy fat profile, and minimal processing, EVOO actually remains very stable at high cooking temperatures (5,6). 

EVOO also has the added benefit of making vegetables taste better, and this is a useful health-promoting strategy for anyone struggling to meet their “five a day”. To gain the benefits of EVOO in your diet, I recommend using it as your exclusive cooking oil, and using it liberally. Up to 4 or 5 tablespoons per day is recommended in the Mediterranean diet. For reference, a single-serve meal could look like 2 tablespoons of EVOO with 2 cups of vegetables, and 2 to 3 ounces of starchy foods like beans, wholegrain rice, or potatoes.

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References:

1. Fielding JM, Rowley KG, Cooper P, O' Dea K. Increases in plasma lycopene concentration after consumption of tomatoes cooked with olive oil. Asia Pac J Clin Nutr. 2005;14(2):131-6. PMID: 15927929

2. Ramírez-Anaya Jdel P, Samaniego-Sánchez C, Castañeda-Saucedo MC, Villalón-Mir M, de la Serrana HL. Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques. Food Chem. 2015 Dec 1;188:430-8. doi: 10.1016/j.foodchem.2015.04.124. Epub 2015 Apr 28. PMID: 26041214.

3. Moreno DA, López-Berenguer C, García-Viguera C. Effects of stir-fry cooking with different edible oils on the phytochemical composition of broccoli. J Food Sci. 2007 Jan;72(1):S064-8. doi: 10.1111/j.1750-3841.2006.00213.x. PMID: 17995900.

4. Cicerale S, Conlan XA, Barnett NW, Sinclair AJ, Keast RS. Influence of heat on biological activity and concentration of oleocanthal--a natural anti-inflammatory agent in virgin olive oil. J Agric Food Chem. 2009 Feb 25;57(4):1326-30. doi: 10.1021/jf803154w. PMID: 19166297.

5. Allouche Y, Jiménez A, Gaforio JJ, Uceda M, Beltrán G. How heating affects extra virgin olive oil quality indexes and chemical composition. J Agric Food Chem. 2007 Nov 14;55(23):9646-54. doi: 10.1021/jf070628u. Epub 2007 Oct 13. PMID: 17935291.