Tea, bread, or even salad made from an unexpected source, a Mediterranean leaf often used to treat fevers and repel mosquitos, could be a game-changer in tackling obesity, diabetes, high blood pressure, and heart disease.
While olive oil is widely celebrated for its health benefits, the potential of olive leaves remains largely under the radar.
According to Evangeline Mantzioris, Director of Nutrition and Food Sciences at the University of South Australia, these leaves are packed with oleuropein, a powerful antioxidant.
Although olives and olive oil also contain oleuropein, the levels in olive leaves are significantly higher, making them a potent ally for improving overall health and well-being, SurreyLive reports.
She said olive leaves also contain other antioxidants such as hydroxytyrosol, luteolin, apigenin and verbascoside.
Evangeline told The Conversation : “Antioxidants work by reducing the oxidative stress in the body. Oxidative stress causes damage to our DNA, cell membranes and tissues, which can lead to chronic diseases such as cancer and heart disease.
“One review and analysis combined data from 12 experimental studies with 819 participants in total. Overall, olive leaf extract improved risk factors for heart disease.
“This included healthier blood lipids (fats) and lowering blood pressure. The effect was greater for people who already had high blood pressure.”
Olive leaves are consumed in various forms, from teas and salads to breads. The extract, rich in potential health benefits, is also available in capsule or pill form.
Research studies typically administered olive leaf extract in capsule form, with daily doses ranging from 500 milligrams to 5 grams over six to 48 weeks.
Other studies explored alternative methods, such as tablets or even bread infused with 250 to 1,000 milligrams of the extract daily.
Evangeline said: “Individual studies in the review showed significant benefits in improving blood glucose (sugar) control, blood lipid levels and reducing blood pressure. But when all the data was combined, there were no significant health effects. We’ll explain why this may be the case shortly.”
A recent review explored the effects of oleuropein and hydroxytyrosol, two powerful antioxidants found in olive leaves.
The findings revealed notable benefits, including improvements in body weight, blood lipid profiles, glucose metabolism, and even enhanced bone, joint, and cognitive health.
The studies analyzed tested these antioxidants either in isolation or incorporated into everyday foods like bread and cooking oils (excluding olive oil).
Doses of olive leaf extract ranged from 6mg to 500mg per day, showcasing its potential as a versatile and impactful addition to a healthy lifestyle.
Evangeline said: “So what can we make of these studies overall? They show olive leaf extract may help reduce blood pressure, improve blood lipids and help our bodies handle glucose.
“But these studies show inconsistent results. This is likely due to differences in the way people took olive leaf extract, how much they took and how long for. This type of inconsistency normally tells us we need some more research to clarify the health effects of olive leaves.
“Olive leaves can be brewed into a tea, or the leaves added to salads. Others report grinding olive leaves into smoothies. However the leaves are bitter, because of the antioxidants, which can make them hard to eat, or the tea unpalatable.
“Olive leaf extract has also been added to bread and other baked goods. Researchers find this improves the level of antioxidants in these products and people say the foods tasted better.”
She added: “If you have high blood pressure, diabetes or raised blood lipids you may see some benefit from taking olive leaf extract. But it is important you discuss this with your doctor first and not change any medications or start taking olive leaf extract until you have spoken to them.
“But there are plenty of antioxidants in all plant foods, and you should try to eat a wide variety of different coloured plant foods. This will allow you to get a range of nutrients and antioxidants. Olive leaf and its extract is not going to be a panacea for your health if you’re not eating a healthy diet and following other health advice.”
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