Many are not aware, but olives come from the drupe varieties or also known as stone fruits. The most famous olives use for cooking and preparing different dishes, primarily in the Mediterranean diet. It is processed and extracted with its healthy fat to produce olive oil. The health benefits of olives are scientifically proven and backed with different clinical trials. It is rich in Vitamin E, a powerful antioxidant that can combat many diseases. You will find fresh olives in green color then turned black once ripen, but some types remain green in color when ripen.
1. Nutritional Properties
Calories in olive are not that high for about 59 for ten pieces. It is not a very good source of fiber compared to other fruits and vegetables. Still, the bright side is its fat content of saturated, monounsaturated, and polyunsaturated fats. What made it unique is its olives nutrition, which includes oleic acid known to be very beneficial for heart health.
2. Filled with Vitamins and Minerals
One of the olive benefits is that it is a good source of essential vitamins and minerals. Plant foods like olives are usually high in plant compounds, a good source of antioxidants to fight free radicals. Iron is vital to maintain healthy red blood cells as it transports oxygen throughout the body, especially going to the brain. If you want to get more iron, you can opt for the black olives. Other essential minerals that you can find in olives are copper, calcium, and sodium.
3. Great Source of Plant Compounds
Plants compounds are converted into antioxidants, and it is good to know that you can get it from eating olives. Immune system response is significant to fight bacteria and viruses, olives good for you as it contains compounds that can boost your immune system to combat chronic diseases.
- Oleuropin- It is abundant in unripe olives and proven to be beneficial for health.
- Hydroxytyrosol- It is present during the ripening process of the olive.
- Tyrosol- This antioxidant is abundant in olive and can combat the risk of heart diseases
- Oleanolic caid- It is an antioxidant that can protect the liver from damages.
- Quercetin- It can promote heart health as well as regulate blood pressure.
4. Olives Promote Heart Health
Two of the most common factor for developing heart diseases is high blood pressure and increase cholesterol level. By adding the health benefits of olives to your diet, you can safeguard your heart from these risk factors because of its oleic acid content. It can keep your cholesterol level in a normal range and prevent the bad cholesterol or LDL from oxidation.
5. Olives Promote Healthy Bones
According to statistics, there are lower osteoporosis cases in the Mediterranean compared to the rest of Europe, and it is linked to their high consumption of olives. Olive benefits the bone by decreasing the risk of having fractures. Some animals’ studies show that olive oil can stop bone loss, but it lacks some human trials.
6. Olives to Prevent Cancer
One of the best olives nutrition in cancer prevention because of its antioxidant content. The Mediterranean population has lower rates of people with chronic diseases as well as cancer. A test-tube study with the oleic compound in olive shows excellent potential to disrupt the stomach, breast, and colon cancer cells. It still needs support studies with human trials to acquire conclusive data.
7. Olives for Brain Health
Patients who have Alzheimer’s disease can take advantage of adding olives to their diet as olive good for you because of its possible beneficial effect in brain health.