High in Nutritional Value Low in Calories: Learn The Health Benefits of Olives
Health benefits of olives include better heart health and stronger bones. Olives are a great addition to your diet because they have so many health benefits.
Although olives are often seen as a beautiful way to garnish drinks and food, there is much more to olives than that! In addition to its unique taste, olives are also rich in nutrients. Olives have many health benefits because they contain vitamin E and other antioxidants that help reduce the risk of health problems such as cancer, diabetes, and heart disease. This fruit is also a good source of vitamin A, copper, calcium, iron and vitamin E.
Another important feature of olives is that they are low in calories and contain good fats. Therefore, olives are good for heart health and can reduce the risk of disease. However, it is important to consume them in moderation. Olives can be eaten whole, sliced or crushed, or used as a topping or included in many recipes.
What are olives?
Olives are the fruit of the olive tree and are an important part of the Mediterranean diet. They can be added to pasta, salads, sandwiches or stir-fries. They are rich in monounsaturated fats such as oleic acid, and are also rich in fiber and vitamin E. They are very beneficial for our body.
There are many types of olives on the market. Nearly 150 olive varieties are grown for food purposes. Different types of olives have their own flavors and benefits. It is known that green olives contain more sodium than black olives. It is also high in calories, fat and vitamin E.
Nutrition Content of Olives
According to the US Food and Drug Administration, 100 grams of olives contain the following nutrients:
- Water 80 grams
- Energy 116 kcal
- Proteins 0.84g
- Fats 10.9g
- Carbohydrates 0.64g
- Fiber 1.6 g
- Calcium 88 mg
- Iron 6.28 mg
Health Benefits of Olives
From eating olives to consuming olive oil, there are so many things you can do with it! Olives are very nutritious and have many health benefits.
1. Rich in antioxidants
Antioxidants play an important role in preventing chronic diseases. A study published in the Journal of Nutrition found that olives can increase glutathione in the blood. This is one of the most important antioxidants in our body. The antioxidants in olives also help prevent inflammation in the body.
2. Help with heart health
Eating olives every day can help control your blood pressure and cholesterol levels. But make sure you eat the right amount because eating too much can be dangerous. Olives contain oleic acid, a fatty acid that may improve heart health. This study, published in the journal Biomolecules, says it helps control cholesterol and prevent oxidation of LDL (bad) cholesterol.
3. Strengthen bones
The health benefits of olives include their ability to prevent osteoporosis. A study published in the International Journal of Environmental Research and Public Health says that eating olives and olive oil may improve bone health because they increase bone density and bone biomechanical properties. Polyphenols found in olives help reduce oxidative stress and inflammation. It may also reduce the risk of osteoporosis.
4. To prevent cancer
Eating olives and olive oil may prevent some types of cancer due to antioxidants and oleic acid. A study published in Plos One showed that drinking olive oil reduced the risk of cancer by 31%. Oleic acid affects the life cycle of cancer cells in the breast, colon and stomach. However, more research is needed.
5. Reduce the risk of Alzheimer’s and brain diseases
Olea europaea, found in olives and olive oil, may also reduce the risk of Alzheimer’s disease and other brain diseases. It helps remove amyloid plaques that interfere with cell function in the brain and promote their degeneration. A study published in the International Journal of Molecular Sciences shows that phenolic compounds found in olives may reduce the risk of mild cognitive impairment.
6. It can prevent diabetes
There is a link between olive oil consumption and preventing type 2 diabetes by helping the body control blood sugar. Unregulated glucose can lead to type 2 diabetes, and olives can help control glucose levels due to the presence of monounsaturated fats. A study published in the journal Nutrition and Diabetes says these fats help your body process sugar in foods.
7. Helps improve skin health
This study, published in the
Journal Nutrients, noted that olive oil’s antioxidant, vitamin and antibacterial properties make it beneficial for the skin. It helps prevent premature aging, moisturizes the skin and heals skin conditions such as eczema and psoriasis. Olive oil can be used as a moisturizer, exfoliant, eye makeup remover, facial mask, anti-wrinkle agent and scar oil. However, it may not be suitable for everyone and may cause skin irritation or clogged pores in some people. It is important to use olive oil that is certified and tested before using it on your skin.
Side Effects of Olive
Although olives have many benefits, they should be consumed in moderation. It is important to consume them in moderation because they contain a lot of sodium. People with high blood pressure should be careful about this. Olives can also contain a number of heavy metals and a substance called acrylamide, which is currently being investigated for its possible connection to certain cancers. However, more research is needed in this area.
You may also be allergic to olives, which can cause itching, hives, and difficulty swallowing and breathing.
How many olives should you eat?
It is important to limit eating olives because they contain too much fat. It is enough to eat 16-24 small and medium-sized olives a day, do not eat too much. You can eat olives at any time of the day, but the best time to eat them is before bed. They can also help you sleep better.
How to eat olives
Fresh olives can be soaked in water to remove some of the bitterness before eating. In addition, olives can store many herbs, spices and other ingredients, as well as food. Common marinades include garlic, lemon, rosemary and cayenne.
Olives can also be filled with a variety of ingredients, such as cheese, anchovies or almonds, to add texture. It can be made in many ways such as grilled, steamed, sautéed. They are a great addition to salads, pasta and pizza.
Summary
Olives are a good contribution to our nutrition and health. Health benefits of olives include strengthening the immune system, helping with weight loss, preventing certain types of cancer, strengthening bones and preventing brain infections. However, since it has high sodium content, it should be consumed in moderation.