Extra virgin olive oil
oil fat · 14g (1 tbsp)
The peppery throat-catch of good olive oil is oleocanthal — it acts on the same enzymes as ibuprofen.
86
HBI score · Optimal
Why it scores high
- Oleocanthal and hydroxytyrosol give a genuinely high anti-inflammatory score.
- Monounsaturated fat and polyphenols underpin the Mediterranean-diet evidence base.
- Helps absorb fat-soluble nutrients from the vegetables you cook with it.
Dimension breakdown
0–100 per dimensionLongevity
AMPK · NRF2
72
Micronutrient
density
40
Phytochemical
ORAC
74
Anti-inflammatory
DII
88
Gut microbiome
prebiotic
40
Cardiovascular
K:Na
80
Longevity pathway activation
0–10 per pathwayAMPK
AMPK
5.0
NRF2
NRF2
5.0
AUTOPHAGY
Autophagy
6.0
SIRT
Sirtuin
6.0
mTOR↓
mTOR
5.0
SENO
Senolytic activity
4.0
NAD+
NAD+
3.0
TELO
Telomere
6.0
HBI uses best-of-top-3 scoring — a food is judged on the pathways it excels at, not diluted by the ones it doesn’t touch.
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