Forgot where you placed your phone? Struggling to concentrate in the middle of the day? For many women after age 50, the feeling of "brain fog" has become an integral part of life. But a new study suggests a particularly simple solution that might already be in your kitchen: Extra virgin olive oil.
The study, published in the journal Microbiome, followed more than 600 participants for two years and examined the connection between olive oil consumption and brain function and gut microbiota health.
The findings showed that people who consumed more extra virgin olive oil enjoyed a greater variety of "good" gut bacteria and also better cognitive function.
What is the connection between the gut and the brain?
In recent years, researchers understand more and more how much the gut and the brain are connected to each other. Gut bacteria affect inflammation in the body, the production of substances related to mood, and nerve signals that affect memory, concentration, and thinking.
When the bacteria population in the gut is balanced and diverse, communication with the brain also functions better. In contrast, stress, hormonal changes, and an unbalanced diet can impair this balance and lead to mental fatigue and a feeling of confusion.
According to the researchers, extra virgin olive oil helps encourage the growth of beneficial bacteria thanks to the high concentration of polyphenols, antioxidants, and monounsaturated fats.
Which olive oil to choose?
The researchers emphasize that the benefits were found mainly in extra virgin olive oil, which is considered less processed and is produced by cold pressing without heating or chemicals. This process preserves the active components that give the oil both its slightly pungent taste and its health benefits.
In contrast, more processed olive oils contain fewer polyphenols and antioxidants.
The experts recommend a few small and simple changes:
To add a tablespoon or two to salads, vegetables, and cooked dishes
To use it as a topping over fish, chicken, or legumes after cooking
To replace butter with dipping olive oil with herbs
To add a little olive oil to yogurt or to hummus
The researchers emphasize that olive oil will not improve memory overnight, but small and regular habits can affect brain health over time. Their message is simple: What is good for the gut, may be good for the brain as well.