7 health benefits of olives – Olives are small fruits that are high in antioxidants and healthy fat with a huge number of health benefits. Below are 7 health benefits of olives.
Olives are one of the world’s most widely enjoyed foods. Olives are too bitter to be eaten raw and must be cured to reduce their intrinsic bitterness. Dozens of health-protective nutrients have been identified in olives and recent studies have taken a very close look at olives varieties, olive processing, and changes that take place in olive nutrients. The overall conclusion from these studies is exciting for anyone who loves olives of all varieties. While commonly recognized as a high fat food (about 80-85% of the calories in olives come from fat), olives are not always appreciated for the type of fat they contain. Olives are unusual in their fat quality because they provide almost three-quarters of their fat as oleic acid, a monounsaturated fatty acid. In addition, they provide a small amount of the essential fatty acid called linoleic acid, and a very small amount of alpha-linoleic acid and omega-3 fatty acid. The high monounsaturated fat content of olives has been associated with reduced risk of cardiovascular disease. Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure.
Olives are very high in vitamin E and other powerful antioxidants. They are good for the heart, and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce extra virgin olive oil, one of the key components of the incredibly healthy Mediterranean diet.
There are many species of olives, and some may have more or less of the important components that add to your health. However, all the species possess certain elements that make them irreplaceable in a healthy diet. Basically, every part of the olive tree is important. They are best when added to salads, sandwiches, or eaten as a salty snack or appetizer.
7 health benefits of olives
- Healthy heart: The issue of heart disease is spreading everyday throughout the world. People are always looking for ways to improve their heart health and defend against all of the factors that contribute to heart illnesses. Olives possess a monounsaturated fat oleic acid which has been linked to preventing heart diseases. The oil of olives is where this oleic acid is located and it is responsible for lower blood pressure, which reduces the chances of cardiovascular complications and general stress on the system.
- Lower bone loss: People who eat traditional Mediterranean diet have lower chances of bone loss and osteoporosis. The compounds; hydroxytyrosol, as well as oleuropein have been positively linked in research studies to increase calcium deposition and bone growth, leading to a distinct drop in osteoporosis.
- Anti-cancer: Olives contain anthocyamins, which are positively connected to cancer prevention as an antioxidant and an anti-inflammatory substance. Antioxidants defend the body against free radicals which mutate healthy cells into cancerous ones, so adding as many antioxidants as you can is the best way to protect yourself. Olives contain oleic acid which inhibit the growth factor receptors that trigger the development of breast cancer.
- Reduce inflammation: Various compounds in olives function not only as antioxidants but aslo anti-inflammatory ones. These reduce the inflammation from the body, which includes a reduction in pain and irritation in the joints, muscles, injuries, tendons and other extremities.
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- Helps in digestion: Olives are a healthy source of fibre. They supply almost 20% of the daily requirement for fibre in a single cup. High fibre content ensures a proper functioning of your digestive system. It stimulates peristaltic motion in the intestines ensuring smooth bowel movements. Fibre also boosts heart health by working to eliminate excess cholesterol in the blood.
- Treats allergies: Olives help to reduce the intensity or frequency of allergic reactions. Certain components of olives function as anti-histamines by blocking the receptor sites for histamines, which induce allergic reactions. Adding olives to your diet may reduce the signs of seasonal allergies, as well as specific allergic reactions.
- Improve circulation: Olives are a rich source of both iron and copper, two essential components for the creation of red blood cells. Without these two minerals, red blood cell counts in the body will diminish, resulting in anaemia.
While this wonderful fruit helps u stay healthy, it does not stop the need to see your doctor.