Micronutrients & recovery
Oleocanthal, a phenolic compound in EVOO, inhibits COX-1 and COX-2 enzymes similarly to ibuprofen, potentially offering long-term cardioprotective and anti-inflammatory benefits through chronic low-dose consumption.
Look for EVOO that has a peppery kick at the back of your throat. This 'bite' often comes from Oleocanthal, a compound that works like a mild, natural version of ibuprofen by blocking inflammation enzymes. While you don't need to measure exact milligrams, choosing oils that taste pungent may help you get this anti-inflammatory benefit as part of your daily cooking.
In detail, both OLC enantiomers induce the inhibition of cyclooxygenase (COX) 1 and 2... The dosage that seems to be active is 9 mg per day... Therefore, it is hypothesized that a long-term OLC consumption may also exert a cardioprotective action.
Why this rating
Based on in vitro studies and animal models; human RCTs are limited and the exact effective dose is 'probable but not yet defined'.
Source
Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L.
Annalisa Romani et al. · Nutrients · 2019
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