Olive oil has long been hailed for its heart-healthy benefits, but could the leaves of the olive tree offer even more? New research suggests that olive leaf extract may be just as valuable as its liquid counterpart. Packed with antioxidants, olive leaves have shown promise in improving cardiovascular health, blood sugar control, and more.
What’s Inside Olive Leaves?
Traditionally brewed as tea in the Mediterranean to treat ailments like fever and malaria, olive leaves are rich in oleuropein, a powerful antioxidant. Oleuropein is also found in olives and olive oil, but the leaves contain higher concentrations. In addition to oleuropein, olive leaves are packed with other antioxidants such as hydroxytyrosol, luteolin, apigenin, and verbascoside. These compounds work to reduce oxidative stress in the body, which is known to damage cells and contribute to chronic diseases such as cancer and heart disease.
Interestingly, the levels of oleuropein vary depending on when the leaves are harvested. The greener the leaf, the higher the concentration of oleuropein. Leaves picked in spring have significantly more of this antioxidant compared to those harvested in the fall.
The Health Benefits of Olive Leaf Extract
Recent reviews of multiple studies have highlighted the potential benefits of olive leaf extract. One such review, which analyzed 12 experimental studies involving 819 participants, found that olive leaf extract could help improve risk factors for heart disease. This includes healthier blood lipid levels and lower blood pressure, particularly for those already dealing with hypertension.
The dosage of olive leaf extract in these studies ranged from 500 milligrams to 5 grams daily, and participants took it for periods ranging from six weeks to nearly a year. The results show significant improvements in both blood pressure and cholesterol levels.
A separate review published late last year found that olive leaf extract helped improve glucose control, blood lipid profiles, and reduced blood pressure across a variety of individuals, including those with high cholesterol, high blood pressure, and obesity. Although the results were inconsistent across studies, they suggest that olive leaf extract holds promise as part of a health-boosting regimen.
Safety and Precautions
Olive leaf extract has been found to be safe for most people, with no significant toxic effects reported in studies. Daily doses of up to 1 gram appear to be safe, though there are no official guidelines regarding maximum safe consumption. That being said, some reports suggest toxicity could occur if consumed at extremely high doses (above 6.8 grams per day for an 80kg person), though this far exceeds typical doses used in studies.
Pregnant and breastfeeding women should avoid consuming olive leaf extract until more is known about its safety during these stages of life.
Who Could Benefit from Olive Leaf Extract?
Individuals with high blood pressure, diabetes, or raised blood lipid levels may find olive leaf extract particularly beneficial. However, it’s crucial to consult with a healthcare provider before adding it to your routine, especially if you are on medication for any of these conditions.
Conclusion
Incorporating olive leaf extract into your diet may offer a host of health benefits, particularly for heart health and glucose regulation. But as with any supplement, it’s important to use it in moderation and under the guidance of a healthcare professional. Remember, the key to a healthy diet lies in variety — a wide range of antioxidant-rich plant foods can help ensure you’re reaping the full spectrum of health benefits.
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