The Mediterranean diet relies heavily on extra virgin olive oil as its primary source of fat, since it is produced without heat or industrial refining, allowing all the antioxidants and vitamins in the fruit to remain intact. This oil is one of the reasons why people following the Mediterranean diet enjoy long and healthy lives.

Here are five of the most important compounds that make extra virgin olive oil a powerful health booster:

1. Antioxidants: Extra virgin olive oil is abundant in natural phenolic compounds, which are potent antioxidants that destroy free radicals, kill cancer cells, and lower the risk of heart disease. These antioxidants are believed to be a key factor behind the Mediterranean diet's association with great health, reduced cancer and heart disease risks, and significantly increased longevity.

2. Oleocanthal: Oleocanthal, an anti-inflammatory phenolic compound found in high-quality extra virgin olive oil, is responsible for the characteristic burning and tingling sensation felt in the throat. It inhibits the COX1 and COX2 enzymes responsible for triggering pain, inflammation, and fever, similar to commercial painkillers. Additionally, it can help clear beta-amyloid plaques from the brain, preventing Alzheimer's disease. In vitro studies have also shown that oleocanthal can effectively kill cancer cells.

3. Monounsaturated fatty acids (MUFAs): MUFAs are abundant in nuts, fish, and vegetable oils, with olive oil being composed of about 75 percent MUFAs. They protect against diseases by enhancing the fluidity and elasticity of cell membranes. The consumption of these healthy fats has been proven to lower the risk of heart disease, diabetes, atherosclerosis, and colon cancer.

4. Vitamin E: Vitamin E is a fat-soluble antioxidant present in olive oil, which protects the body against eye and skin issues, cancer, diabetes, and neurological diseases like Alzheimer's. It's commonly used in skin creams and lotions to reduce scarring and promote healing and is also beneficial for hair health. Recent studies have shown that vitamin E can also protect the lungs against air pollution.

5. Vitamin K: Olive oil is also rich in vitamin K, another fat-soluble vitamin that's essential for coagulation and the fixation of calcium in the body. Good levels of vitamin K have been linked to protection against insulin resistance and various types of cancer. One tablespoon of olive oil contains approximately 10% of the daily recommended dose of vitamin K for an adult.

Extra virgin olive oil, a staple of Mediterranean cuisine, is renowned for its remarkable health benefits, which contribute to the region's reputation for longevity and vitality. This exquisite oil boasts a treasure trove of antioxidants, anti-inflammatory compounds, and fat-soluble vitamins, which have been shown to protect against a range of debilitating diseases, including cancer, diabetes, atherosclerosis, and Alzheimer's. In addition to its unparalleled health benefits, extra virgin olive oil delights the senses with its irresistible flavor, infusing every dish it touches with a touch of culinary magic.

SOURCES: PubMed Central, World Health Organization, The National Center for Biotechnology Information, NutritionData Self, ScienceDirect, Olive oil times, Healthline, WebMD