[tr-shareit]Fun fact: In order to produce one quart (32 ounces) of Extra Virgin Olive Oil, 11 pounds of olives need to be pressed.[/tr-shareit]
Olives are popular in the culinary world as appetizer or side dish. They are also used to enhance the taste of pizza, salads, and pasta. It also gives salty taste to sauces or dips. But more than its ability to improve any recipe, olives are also impressed with numerous health benefits.
Olives, which come from the olive trees, contain 115 calories per 100g. The number of calories found in pickled olives varies according to cultivar. A 28g serving of pickled green olives have 41 calories, while another 28g of pickled black olives contain 23 calories. Huge portion of the calorie count in olives comes from fat. However, the fat comes in the form of healthy monounsaturated fats that include oleic and palmitoleic acid. Such types of fat help reduce the bad cholesterol (LDL) level in the body and increase the good ones. Monounsaturated fats are good to prevent coronary heart diseases.
The bitter taste of olives is attributed to compounds such as oleuropein and oleocanthal. Nonetheless, these two, are among the most powerful antioxidants. Basically, antioxidants are needed to prevent the harmful free radicals from damaging the cells.
Olives likewise hold good amount of vitamins B complex, C and K. Meanwhile, the amount of vitamin A found in every 100g serving of olives makes up 13.5% of its daily recommended intake (DRI). Vitamin A is primarily tasked to promote good eyesight. As an antioxidant, it also keeps the cells healthy. The same serving of olives also yield as much as 11% of the daily-recommended intake of vitamin E. Vitamin E is essential to maintain the integrity of the cell membrane of the skin and mucus membrane.
Phytonutrients such as beta-carotene, lutein zeaxanthin and phytosterols work alongside with vitamin A to maximize its functions both to improve vision and as antioxidant.
Olives are notably high in mineral quantity including that of iron, copper, and calcium. Iron (41% DRI), a component of hemoglobin, is responsible for transporting oxygen in blood. Copper (28% DRI) functions as an enzyme in bone and cartilage synthesis. It plays a vital role in formation of cells and in the immune system. Calcium (9% DRI) is important to build strong bones and teeth and at the same time involved in muscle contraction and wound healing.
Other minerals contained in olives are zinc, selenium, magnesium, manganese, and phosphorus.
Olives are cultivated in dry and well-drained soils. Growing olives, according to the Greeks, brings peace and prosperity to one’s life.
The Important Health Benefits of Olives
Helps in Weight Management
Although olives are fatty the type of fats they contain are the good type called monounsaturated fats. These monounsaturated fats inhibit fat storage development in the body. Unlike the other types of fats, monounsaturated fats assure that the body’s fat storage is just right to avoid gaining weight. This is because of its ability to encourage fat metabolism which means that the fats in the fat cells are broken down accordingly to prevent their excessive development especially in the belly part. Aside from that, olives are very low in calories at the same time has the power to boost satiety. This means that you will feel full in just a very low calorie intake. Through associating olives in your diet, you can control eating too much and you can keep your calorie intake as low as possible.
Promotes Heart Health
Heart ailments are primarily caused by cholesterol oxidation which is a process that results to weaker artery lining, damaged blood vessels, and inefficient blood circulation. These instances materially compromise the optimal functioning and condition of the heart and can also lead to heart failure and heart attack. Since olives contain monounsaturated type of fats, it promotes increase of HDL or good cholesterol and decrease LDL or the bad type. For the greatest benefit of the heart, it is important to keep the ratio of the HDL and LDL cholesterols normal and consumption of olives is of great help in achieving just that. Decreased LDL cholesterol will thwart off cholesterol oxidation as well as risks of atherosclerosis.
Achieves Normal Blood Pressure
This benefit is also heart related because high blood pressure affects the proper functioning of the heart. Provided the richness of olives in monounsaturated fats, regular consumption of such have shown positive and very effective results in normalizing blood pressure. Olive’s oleic acid also helps in making the cell membranes healthy thus making its activities proper that is highly advantageous to make the pressure of blood flow in our body normal. If you have high blood pressure, you must always eat olives in order to help your condition as well as to prevent being seriously ill due to heart and other related irregularities.
What makes olive very popular in terms of its associated health benefits is its abundance in strong and very powerful antioxidant and anti-inflammatory properties. Cancer development is primarily triggered by chronic inflammation and chronic oxidative stress. Chronic oxidative stress and chronic oxidation cause damage in the cells and their structure as a reaction to highly oxygenated molecules. These factors significantly increase risks of cancer. Through regular intake of olive, the body is provided with antioxidants and anti-inflammatory properties that fight off those harmful activities. Such properties, specifically Vitamin C and E, also prevent formation of free radicals in the body. Free radicals lead to cancer as well. Free radicals damage the mitochondria of the cells through prevention of energy that such cells need. This weakens the cells, damages their DNA, and compromises their self-repairing ability. This also encourages cancer cells growth. To reduce risks of having cancer, better add olive in your daily diet.
Improved Hair and Skin Condition
Olives are rich in Vitamin E that is a very popular property for a beautiful and healthy hair and skin. This vegetable is concentrated with Vitamin E that is an advantageous antioxidant that makes the hair and skin protected nourished and hydrated all the time. Intake of olives will protect your skin from the harsh ultraviolet radiation, premature ageing, or worst skin cancer. You can apply olive extract or oil directly in the skin and hair and you will experience amazing fast and effective results. This will prevent dullness and dryness of the skin. If you want to maintain a youthful, glowing, flawless, and healthy skin inside and out, using olive oil is of great advantage.
Various studies and research concluded that olive application and consumption, because of its anti-inflammatory properties, have allergy prevention and treatment results. It has been proved that olive serves as effective anti-histamine because it does not only affect the surface of the skin but also take effect on a cellular level. It is also proven that regular consumption of olives can reduce allergies to specific types of food. Its compounds make our system immune to the specific properties that causes allergy. This will result to reduced reaction of the body to said allergies.
Excellent Source of Iron
Iron plays a vital role in the totality of our health because iron’s sufficiency in our blood stream makes the red blood cells properly carry and transport oxygen all throughout the body. The entirety of our body and its corresponding body parts and organs need oxygen for them to function accordingly. Iron deficiency causes the body to perform inefficiently resulting to lower energy levels and weak immune system. Olives are very rich in iron and their consumption will make us more energetic and healthier in general.
Books on Olives
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