Olive Oil, Argan Oil, and Black Seed: Why These Healthy Fats Are Essential for Cells and Metabolism

For a long time, fats were considered enemies of health. However, science now shows that the issue is not to eliminate fats, but to choose the right ones.

Pierre Haddad, reminds us that all the cells in the body are surrounded by a membrane composed mainly of lipids. The quality of fats consumed therefore directly influences the functioning of cells, receptors, and several metabolic mechanisms.

Certain traditional oils and seeds stand out in particular. Olive oil, argan oil, and black seed provide unsaturated fatty acids and bioactive compounds that can support cardiovascular health, metabolism, and even certain immune functions.

Healthy Fats: Why Cell Membranes Need Them

Each cell has a membrane formed by a lipid bilayer. This structure acts as an intelligent barrier that regulates exchanges between the inside and the outside of the cell, as well as between the different compartments within the cell (for example nucleus, mitochondria, endoplasmic reticulum).
Pierre Haddad, explains that the fluidity of this membrane depends largely on the type of fatty acids present in the diet.

Saturated and Unsaturated: A Matter of Structure

Saturated fatty acids have a zig zag structure that allows them to pack tightly. This can make membranes more rigid.

Unsaturated fatty acids, on the other hand, have one or more double bonds that create bends in their structure. They pack less tightly and promote a more fluid membrane.

This fluidity is essential because it allows membrane proteins to function properly. These proteins play a key role in cellular communication, nutrient transport, and hormonal signaling.

Olive Oil: The Model of the Mediterranean Diet

Among all vegetable oils, extra virgin olive oil is probably the one with the strongest scientific evidence.

Pierre Haddad, emphasizes that it is particularly rich in oleic acid, a monounsaturated fatty acid.

Well Documented Cardiovascular Effects

Several studies have shown that olive oil can help improve certain cardiovascular markers.

The most commonly observed effects include:

1. Reduction of LDL cholesterol oxidation

2. Improvement of the lipid profile

3. Possible reduction of triglycerides

4. Support of glycemic control

These effects are associated with both mono and polyunsaturated fatty acids, as well as the polyphenols present in extra virgin olive oil.

Polyphenols: An Important Antioxidant Role

Olive oil contains polyphenols such as hydroxytyrosol. This molecule has the particularity of being amphiphilic, which means that it can act both in aqueous and lipid environments.

This allows it to protect cell membranes and certain biological structures against oxidative stress.

Argan Oil: An Interesting Balance of Fatty Acids

Argan oil, traditional from Morocco, also has an interesting lipid profile.

It contains a majority of unsaturated fatty acids, with a different balance than olive oil, including more polyunsaturated fatty acids. However, argan oil also acts beneficially on cardiometabolic parameters that help prevent atherosclerosis.

Vitamin E and Protective Compounds

Pierre Haddad, also highlights the high content of vitamin E in argan oil, a powerful fat soluble antioxidant.

This vitamin helps protect the lipids of cell membranes against oxidation. Argan oil also contains an unsaponifiable fraction, which includes compounds such as squalene.

These molecules are studied for their protective effects on the skin and tissues, particularly against oxidative stress and premature aging.

Black Seed: A Seed with Metabolic and Immune Properties

Black seed, Nigella sativa, has been used for centuries in cooking and traditional medicine in the Middle East and North Africa.

Pierre Haddad, highlights that this seed has a particularly rich composition.

It contains:

1. Approximately thirty to forty percent lipids

2. Twenty to twenty five percent proteins

3. A significant proportion of fibers and complex carbohydrates

But the most studied molecule in black seed is thymoquinone.

Thymoquinone: A Key Bioactive Compound

Thymoquinone has several biological properties studied in the scientific literature.

It is associated with:

1. Antioxidant effects

2. Anti inflammatory effects

3. Modulation of the immune system

4. Metabolic effects

Demonstrated Effects on Blood Sugar and Lipids

A large number of clinical studies have observed several improvements in people with metabolic disorders.

For example:

1. Reduction in fasting blood glucose

2. Decrease in glycated hemoglobin

3. Improvement in lipid profile

4. Reduction of triglycerides and LDL

According to Pierre Haddad, these effects seem to be linked to an improvement in the production and action of insulin.

Conclusion

Fats are not only a source of energy. They directly participate in the structure and functioning of cells.

Olive oil, argan oil, and black seed clearly illustrate the importance of choosing quality fats. Rich in unsaturated fatty acids and antioxidant compounds, these foods can help support cardiovascular health, metabolism, and inflammatory balance.

As Pierre Haddad, reminds us, the goal is not to add isolated foods, but to build a coherent diet that promotes healthy fats and limits ultra processed products.

References

Tsimihodimos V, Psoma O. Extra Virgin Olive Oil and Metabolic Diseases. Int J Mol Sci. 2024 Jul 25;25(15):8117. doi: 10.3390/ijms25158117
Romani A et al. Nutrients. 2019 Aug 1;11(8):1776. doi: 10.3390/nu11081776

Gharby S, Charrouf Z. Front Nutr. 2022 Feb 3;8:804587. doi: 10.3389/fnut.2021.804587
Rabbaa S et al. Antioxidants. 2025 Apr 25;14(5):515. doi: 10.3390/antiox14050515
Cherki M et al. Pharmacol Res. 2006 Jul;54(1):1 to 5
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About Pierre Haddad

Pierre S. Haddad holds a Ph.D. in pharmacology from the University of Montreal. For over 40 years, he has conducted scientific research in Quebec and internationally (Austria, United States). His work for more than 25 years has focused on natural health products, traditional medicine, and the mechanisms of action of medicinal plants, particularly in the context of metabolic diseases such as diabetes and obesity. He has received awards and distinctions from the academic and research communities, as well as from associations of practitioners of complementary approaches. He currently serves as interim scientific director at Maison Jacynthe.