Benefits of Olives

Olives are considered as one of the most important food products that have been known to man, dating back since 8,000 years. It is believed that Olives comes from the Mediterranean region and boast for housing enormous amount of health benefits, therefore it is advisable to include olive as a part of your diet. Earlier, olive tree was considered as a symbol of happiness and peace but now it is consumed as food and as a source of oil. Today olive oil has managed to replace sunflower oil with its major health benefits, great taste and its natural flavour.

Composition of Olives in 100 grams

Olive	Nutrition per value in 100gm
Water	25.6 (g)
Calories	49
Protein	0.35 (g)
Fat, total	5.21 (g)
Carbohydrate	1.31 (g)
Sugars, total	0.18 (g)
Fiber, total dietary	1.1 (g)
Cholesterol	0 (mg)
Saturated fatty acids, total	0.69 (g)
Monounsaturated fatty acids, total	3.847 (g)
Polyunsaturated fatty acids, total	0.444 (g)
Calcium	18 (mg)
Copper	0.041 (mg)
Iron	0.17 (mg)
Magnesium	4 (mg)
Phosphorus	1 (mg)
Potassium	14 (mg)
Selenium	0.3 (mcg)
Sodium	529 (mg)
Zinc	0.01 (mg)
Vitamin A, RAE	7 (mcg)
Vitamin B-6	0.011 (mg)
Choline, total	4.8 (mg)
Vitamin E	1.3 (mg)
Folate, total	1 (mcg)
Vitamin K	0.5 (mcg)
Niacin	0.081 (mg)
Riboflavin	0.002 (mg)
Thiamin	0.007 (mg)
Carotene, beta	79 (mcg)
Cryptoxanthin, beta	3 (mcg)
Lutein + zeaxanthin	173 (mcg)

Here are some of the health benefits of Olives:

Provide cardiovascular benefits:

Our body blood vessels get damage when the free harmful radicals oxidize cholesterol, this eventually results into the formation of fats in the arteries leading to a heart attack or stroke. Presence of antioxidant nutrients in olives prevent this oxidation of cholesterol, and reduce the chance of severe heart disease. As per experts, consumption of olives in your diet helps to maintain healthy heart. Olives contain high amount of healthy monounsaturated fat that act as a helping hand to shrink the risk of atherosclerosis.

Prevent cancer and reduces the growth of carcinogenic cells:

Olives are rich in vitamin E that helps to prevent cancer and reduces the growth of carcinogenic cells. As per research, olive is referred as one of the most popular vegetables to prevent cancer. It has been seen that olive oil too has a preventive result on the formation of skin cancer and tumours. Researchers from the University of Oxford have concluded olives as one of the effective measures for the prevention of various types of cancers including the colon cancer and the breast cancer.

Ensure good skin health:

Olives are rich in antioxidants and fatty acids that hydrate, protect and nourish your skin. Olive also houses huge amount of vitamin E that helps in providing natural skin glow. As per various research, consumption of vitamin E helps to protect skin from sun’s harmful ultraviolet radiation, thus forming a shield against premature aging and skin cancer. On applying few drops of olive oil, you can own a glowing and healthy skin complexion.

Ensure good hair health:

The anti oxidant properties of olive oil along with vitamin E helps to provide good hair growth and ensure good hair texture.

Anti-inflammatory properties:

Olives are the rich source of monounsaturated fats, polyphenols and vitamin C. This vitamins and anti oxidant content helps to neutralize the free radicals thus reducing the chances of body inflammation. Anti-inflammatory agents help to reduce the symptoms and treat severe inflammatory conditions such as osteoarthritis and rheumatoid arthritis.

Prevent asthma:

Olives contain high amount vitamin C that helps in giving relief from the symptoms of asthma.

Ensure proper digestive health:

Olives are easily digested by our stomach. Regular consumption of olive oils helps in the prevention of various stomach ailments. Olives helps to ease digestion and prevent constipation. It also helps to protect the stomach from gastritis and ulcers. Olive in the form of olive oil increases the secretion of pancreatic hormones and bile thus ensuring healthy digestive track. Consumption of olives reduces the chance of gallstone formation.

Help to reduce Alzheimer’s patients :

As per various studies, Alzheimer’s patients consuming olives on a regular basis helps to improve the symptoms of this disease.

Help to reduce cholesterol level:

Olives comes as cholesterol-free. Studies have shown that consumption of olives ensures healthy heart benefits such as reduces harmful LDL cholesterol level, reduces anti-inflammatory, antihypertensive, antithrombotic as well as vasodilatory effects in humans and animals.

Help to cure anaemia :

Olives are very high in iron content. This iron content helps in the formation of red blood cell which acts as an oxygen carrier. Iron plays a great role in the secretion of enzymes an in the production of energy. To top it all off iron content present in the olives helps to boost up body immune system.

Uses of Olives :

Olives are used as a source of food, medicine and oil. The olive tree is used for fuel and timber.  Earlier, olives were used as a symbol of wisdom and peace. Olive oils obtained from olives are used in cosmetics, soap and in pharmaceuticals.

Some of the useful recipes of Olives:

1. To make a homemade olive tapenade; in a bowl add chopped olives, capers, lemon juice, olive oil, slat and pepper. Mix well and refrigerate for one week.
2. To make a delicious salad, in a bowl put chopped olives, diced onions, scallion, chopped parsley, lemon juice, chopped tomatoes, olive oil and pomegranate molasses. Mix well and use as an appetizer.

Article source : health benefits of olives