Rich in nutrients, olives were native to Asia Minor to the whole Mediterranean region. Belongs to the group of fruit, the drupes or stone olives are one seed fruit. Yes, olives form nutritious fruit, and it is not a veggie. With a slightly bitter taste, olives are rich in antioxidants and loaded with Vitamin E.
Olives offer a wide variety of health benefits with very few calories. You can understand it by the fact that consuming 100 grams of olives offers as low as 115 calories. Following nutrients are present in olives:
- Calories: 115
- Water: 80%
- Proteins: 0.8 g
- Carbs: 6.3 g
- Fiber: 3.2 g
- Fats: 10.6 g
- Vitamin E: 1.65 mg
Furthermore, olives also provide many minerals such as calcium, iron, magnesium, zinc, copper, sodium, and potassium. In addition to Vitamin E, it also provides other vitamins such as Vitamin A, Vitamin B6, Vitamin C, and Vitamin K.
Why Should You Add Olives To Your Diet?
Olives are rich in healthy fats that are exclusively derived from making olive oil. Olive oil has many health benefits and people use it for many purposes. Here are some amazing benefits of olives that will leave you astonished:
1. Help To Fight Addiction
Active addiction badly influences health, making the body lose necessary nutrients. Not many people know, but fats are an imperative part of maintaining a nutritional balance in recovery from drugs, alcohol, and food addiction. But how can eating olives facilitate in fighting addiction? Of the whole composition of olives, about 11-15% constitutes fats which help to maintain nutritional balance.
Consuming olives and adding other healthy fats to the diet helps the body to refuel and fight any addiction. Remember, you can certainly get rid of addiction by adopting a healthy lifestyle, but if you are unable to do so, try medication. There are many medications used to fight addiction such as methadone and clonidine, but use them only under the supervision of an expert.
2. Provide The Body With Carbs And Fibre
Olives are a low-carb fruit as the carb constitute only 4-6% of olives. The carbs that olives provide are high in fiber. Since olives are low-carb fruit, the fiber that they can provide adds a little to the daily requirement of fiber needed by the body.
Consuming about ten olives can provide as low as 1.5 grams of fiber. However, this low-carb fruit is very keto-friendly and can easily be added to your keto diet. Likewise, olive oil can also be used in a keto diet.
3. Rich In Antioxidants
The research provides evidence-based support for antioxidants’ role in reducing the risk of chronic illnesses such as heart disease and cancer. It is believed that olive presents a modulatory effect in many physiological functions.
Studies have shown that the consumption of pulpy residue found in olives tends to increase glutathione levels in the blood. It is amongst the strongest antioxidants in the body. These antioxidants are very effective against inflammatory diseases.
4. Improve Heart Health
Among the major risk factors to overall heart health most prominent are blood cholesterol and blood pressure. Olives significantly play a role in controlling blood cholesterol levels. One of the major roles that it plays is to protect LDL, bad cholesterol in blood from oxidation.
In this way, the level of LDL and bad cholesterol is reduced to a minimum. Furthermore, olives play an amazing role in keeping blood pressure under control.
5. Improve Bone Health
Osteoporosis is a disease that significantly affects bone mass. Bone density is reduced to an alarming extent; with poor bone density, the risk of having bone fracture increases. Olives are believed to increase bone strength.
Studies have shown that people from the Mediterranean region are less likely to become victims of osteoporosis. This is because olives are an essential part of their routine diet. Several animal studies suggest that consumption of olives and olive oil prevents bone loss. However, more studies are needed on humans.
6. Help To Prevent Cancer
A good reputation of olives is established and supported by research against cancer and cancer prevention. Mediterranean people extensively use olive and olive oil, and it is an essential part of their diet in terms of salad, oil, and key ingredients. Mediterranean people have a reduced risk of cancer and other chronic diseases.
This is certainly because olives are rich in good antioxidants and have a relatively good amount of oleic acid, which might be responsible for anti-cancer properties. Furthermore, the anti-inflammatory properties of olives also help in preventing chronic diseases such as cancer.
7. Help In Nutrient Absorption
The healthy fats found in olives are essential and boost the body’s ability to absorb nutrients found in various vegetables. A tablespoon of olive added to the salad helps the intake of carotenoids. These carotenoids are extremely beneficial for the health of the eyes.
8. Improve Brain Functioning
Olives have established anti-inflammatory properties and help to reduce oxidative stress. Oxidative stress results in irreversible damage to the brain, which is responsible for the prominent cognitive decline and may even result in cognitive disorders such as Alzheimer’s.
Vitamin E found in olives is a natural antioxidant, and it is linked with better cognition and prevents cognitive decline. Therefore, it altogether works to boost mental capabilities and promote better mental health.
9. Prevent Weight Gain
Though rich in fat content but has no relation with obesity. It is a fruit that is rich in healthy fats. Numerous studies have been trying to find how the consumption of olive oil impacts weight gain and obesity. Researchers found that despite the intake of olive oil, there was no increase in weight. Thus it is safe to consume olive oil without fear of weight gain.
Olives are fruits which offer countless health benefits, and it is an important constituent of the Mediterranean diet. So, yes eating them daily is beneficial to a person’s health. Its intake is especially popular in people around the Mediterranean region, and studies show that they enjoy better health.