Olives are delicious and healthy choice enjoyed in salads and sandwiches. They are low in carbs, but high in healthy fats and due to their phytonutrient richness have been linked to several health benefits as far as cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system are concerned. Furthermore, are very easy to incorporate into the diet, and make a great choice to a healthy, real Mediterranean-based diet.
Heart Health Benefits
Olives are full of oleic acid, a monounsaturated fatty acid which has been associated with reduced risk of cardiovascular disease, reduced blood cholesterol and blood pressure, and improved LDL: HDL ratio, lowering the risk of heart disease.
Antioxidant Benefits
Olives are a phytonutrient food and a rich source of antioxidant vitamin E and antioxidant phytonutrient oleuropein, with health benefits ranging from fighting inflammation to reducing the growth of unwanted microorganisms.
Digestive Health Benefits
A cup of olives also contains 20% of the daily requirements of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.
Weight Loss Benefits
Fiber contained in olives also makes you feel full, so ghrelin, the hunger hormone, doesn’t get released, and therefore, overeating can be controlled. Not only can fiber increase your digestive and gastrointestinal health, it can also help you lose weight.
Reduce Inflammation Benefits
Various compounds in olives function not only as antioxidant compounds but also as 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. Particularly in terms of arthritis, gout, and other rheumatic conditions, olives can be a major benefit and it alleviates the associated pain.
Cancer Prevention Benefits
As mentioned, olives are a great source of vitamin E and phytonutrients (triterpene erythrodiol, uvaol and oleanolic acid), which have the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer.
The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer.
Health Benefits of consuming Olives (summarized)
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Antioxidants Benefits: Olives are very rich in antioxidants. They may reduce oxidative damage in the body and help fight infections caused by bacteria.
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Improve Heart Health: Olives and olive oil help regulate cholesterol and protect LDL-cholesterol from oxidation. They may also help reduce blood pressure.
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Cancer Prevention: Olives are rich in many antioxidants, and test-tube studies indicate that they help to fight cancer.
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Improve Digestive Health: Due to its high fiber content, ensures a proper functioning of your digestive system and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.
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Reduce Inflammations: The anti-inflammatory compounds in olives function 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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