- Extra virgin olive oil is minimally processed and contains healthy fats, antioxidants, and polyphenols that support brain health.
- Using extra virgin olive oil can improve gut health, which is linked to better brain function through the gut-brain axis.
- Refined oils lose beneficial compounds during processing and have a lower nutritional value than extra virgin olive oil.
The kinds of foods you eat can influence your cognitive health. But it’s not just snack foods that can make a difference—the kind of oil you use to cook your food also plays a role. Cooking your food with extra virgin olive oil can boost your brain health, and is preferable to refined oils in general, according to experts.
Extra Virgin Olive Oil Is Better for You Overall
In general, extra virgin olive oil is much healthier than refined oils.
“Extra virgin olive oil is minimally processed and is of high nutritional value,” Jennifer Nicole Bianchini, MS, RD, functional dietitian and founder of Body to Soul Health, told Verywell. “It contains healthy monounsaturated fats, fat-soluble vitamins, antioxidants, and polyphenols.”
It provides many health benefits, she added, including reduced inflammation and better heart and metabolic health.
Research has consistently proven the benefits of cooking with extra virgin olive oil, Dru Rosales, MS, RD, a dietitian and owner of MindFuel Performance, told Verywell.
“We have decades of research to support the positive effects of the Mediterranean diet, which promotes the use of extra virgin olive oil, on metabolic and heart health and the prevention of chronic diseases,” Rosales said.
The same can’t be said for refined oils. “Conversely, when we look at research on refined oils, we don’t have [these same healthy associations] because the phenolic compounds are degraded in the refining process,” she added.
How Does Olive Oil Support Brain Health?
Extra virgin olive oil supports brain health in a couple of ways. “It contains powerful antioxidants that contribute to lowering inflammation in the body, and it also contains healthy fats that the brain uses for structure and function,” said Bianchini.
It also supports your gut health, which then boosts your brain health.
“Studies have shown increased gut microbial diversity and reduced levels of inflammation with higher intakes of extra virgin olive oil, which translates to improved cognition,” Rosales said. “This association is often referred to as the gut-brain axis, where bacteria levels in the gut can influence our central nervous system via neural pathways.”
The Difference Between Extra Virgin Olive Oil and Refined Oils
The difference between extra virgin olive oil and refined oils comes down to how they’re made.
“To obtain the label of extra virgin olive oil, the oil must be minimally processed and without the use of chemicals. This process is referred to as cold-pressed,” Rosales said.
“Because of this gentler process, extra virgin olive oils retain their antioxidant compounds, called polyphenols, helping us to fight off oxidative stress and protect against chronic disease. Refined oils go through a higher heat process and/or use chemical solvents to neutralize flavors, remove any impurities, and increase the shelf-life,” she added.
Because it has a higher smoke point, refined oil may be more useful when you’re cooking something with high heat—for instance, when you’re frying certain foods. “However, it has lower nutritional value,” said Bianchini.
Should You Switch to Extra Virgin Olive Oil?
While extra virgin olive oil is recommended, it won’t necessarily make or break the overall quality of your diet, as long as you’re focused on the big picture and regularly eating healthy, whole foods.
“Given what we currently know about extra virgin olive oil, I would highly recommend using it for most cooking methods, especially when trying to optimize brain health. But like most things, there is not a one-size-fits-all approach,” Rosales said. “We have to think of it in the larger context of our overall diet and health habits.”
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