Why good olive oil is healthy – and what polyphenols have to do with it
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Why good olive oil is healthy – and what polyphenols have to do with it
By 8:26 Histories
Olive oil has been part of the Mediterranean diet for millennia. But what truly makes it so special – and why isn't every olive oil equally healthy? The answer lies in a group of plant compounds that are gaining increasing attention in modern nutritional science: polyphenols.
What are polyphenols?
Polyphenols are secondary plant compounds found in many foods – in berries, red wine, green tea, and of course, olive oil. They act as antioxidants in the body: they neutralize free radicals, protect cells from oxidative stress, and thus support numerous bodily functions.
The following polyphenols are particularly present in extra virgin olive oil:
- Oleocanthal – has anti-inflammatory effects, similar to ibuprofen, but natural
- Oleuropein – protects the cardiovascular system and has antimicrobial properties
- Hydroxytyrosol – one of the strongest natural antioxidants available
It is precisely these substances that give high-quality olive oil its characteristic bitter and slightly pungent taste – the scratching sensation in the throat after swallowing is not a defect, but a sign of quality.
What does the EU say about this?
The European Union has officially recognized the health benefits of polyphenols in olive oil. According to EU Regulation No. 432/2012 of the European Commission, the following health claim may be used on olive oil products:
"Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress."
However, this statement may only be used on olive oils that contain at least 5 mg of hydroxytyrosol and its derivatives per 20 g of olive oil. Many inexpensive supermarket oils do not meet this value.
How many polyphenols are in our olive oil?
Our olive oils from Evia are laboratory tested every year. The polyphenol content is consistently between 500 and 700 mg/kg – well above the EU threshold for polyphenol-containing olive oils.
What does this mean for your daily portion?
With the recommended daily amount of 20 g of olive oil (approx. two tablespoons), you consume the following amount of polyphenols with our oil:
- At 500 mg/kg: 500 mg ÷ 1000 g × 20 g = 10 mg polyphenols
- At 700 mg/kg: 700 mg ÷ 1000 g × 20 g = 14 mg polyphenols
This is double to almost triple the EU minimum of 5 mg per serving – and clear proof that our olive oils can officially be classified as polyphenol-rich.
Why does supermarket olive oil have fewer polyphenols?
The polyphenol content of an olive oil depends on several factors:
- Harvest time: Early harvested, still green olives contain significantly more polyphenols than fully ripe fruits
- Processing: Gentle cold extraction preserves polyphenols – industrial processes and refining destroy them
- Storage: Light, heat, and oxygen degrade polyphenols – dark bottles and cool storage are crucial
- Olive variety: Some varieties like the Greek Manaki or Koroneiki are naturally richer in polyphenols
Inexpensive olive oils are often pressed from overripe olives, industrially processed, and transported through long supply chains – losing valuable ingredients in the process.
What does this mean for your daily olive oil?
Two tablespoons of our olive oil daily provide you with between 10 and 14 mg of polyphenols – an amount that, according to EU science, demonstrably contributes to the protection of blood lipids from oxidative stress. This is not a marketing statement, but an officially approved health claim by the European Commission.
Our Manaki-Throubolia olive oil from Evia is harvested early, cold-pressed, and gently bottled – to preserve the polyphenols. The slightly bitter, pungent taste is no coincidence: it is proof that the valuable ingredients are still intact.
Conclusion: Bitterness is Quality
If an olive oil scratches your throat and tastes slightly bitter, it's not a defect – it's a sign that you have an oil with a high polyphenol content. The EU has scientifically confirmed precisely this, and that is precisely the difference between a real, traditional olive oil and what you find on most supermarket shelves.
Treat yourself to two tablespoons daily – your body will thank you. 🫒
8:26 Histories – Premium olive oils from Evia and Crete. More at