Olives are beneficial because of their high antioxidant content.
What are antioxidants and what do they do? They battle oxidative stress and prevent cell components like DNA, lipids, and protein from being disrupted, thus preventing cell damage. Otherwise, diabetes, inflammation, and even cancer may result from oxidative stress-induced cell damage.
Consuming olives, on the other hand, is the greatest approach to avoiding oxidative stress. But, what antioxidants are found in olives? This article examines the nutritional value of olives, as well as their advantages, disadvantages, and the best methods to include them in your diet.
Olive Oil’s Antioxidant Profile
Olive polyphenols have been shown in studies to have high antioxidant effects. Vitamin E is the most significant antioxidant in olives, and it may help you and your family avoid cancer and bone problems.
Olive also includes oleuropein, a compound present in both ripe and unripe olives.
When the olives mature, the oleuropein is broken down into hydroxytyrosol.
Another antioxidant that may benefit heart health is tyrosol.
While oleanolic acid may assist to reduce liver damage and inflammation, quercetin aids in blood pressure reduction.
Olives’ antioxidants are responsible for virtually all of their health advantages. They are nutrients that, when consumed daily, may significantly enhance your life and health.
Start incorporating olives into your diet and you’ll gain the following advantages in no time.
What Are The Health Advantages Of Olives?
1. Enhance Heart Health
The oxidative stress we’re discussing may also be harmful to your heart. Excessive stress causes cholesterol to oxidize, resulting in heart attacks. However, owing to the antioxidants included in olives, this may be avoided.
Olives contain healthy fat. Olives contain oleic acid, a monounsaturated fatty acid that decreases inflammation and lowers the risk of heart disease.
2. Olives aid in the prevention of osteoporosis.
Olives and their polyphenols have been shown in studies to help reduce bone loss in the elderly. Polyphenols boost bone health by increasing the number of osteoblasts (cells that produce the matrix for bone growth).
Hydroxytyrosol, the antioxidant found in olives, also helps to prevent bone loss. It also aids in the creation and preservation of bones, making it a useful treatment for osteoporosis symptoms.
3. Can Help You Lose Weight
Olives are high in monounsaturated fatty acids, which have been shown to reduce the risk of obesity. These fatty acids also raise good cholesterol levels, which means your body is more effective at executing tasks, such as calorie burning.
Olives also improve blood circulation, making your exercises more effective. This, in turn, contributes to the maintenance of a healthy weight. Olives also enable proper nutrient absorption from the meals you consume, allowing just a few calories to be stored as fat, due to their digestive effects.
Surprisingly, the fat in olives is satiating and might contribute to a reduction in food consumption. You can also eat olives instead of crackers as a pre-meal snack.
4. It has the potential to lower blood sugar levels.
Olives have been shown to reduce blood sugar levels.
Although there is little evidence, some sources claim eating olives may help reduce blood sugar levels. Olives may benefit people with high blood sugar levels by altering how the body generates and responds to insulin.
5. Improve The Health Of Your Skin And Hair
Olives’ fatty acids and antioxidants moisturize and nourish both skin and hair. Vitamin E is the most powerful of all the antioxidants found in olives, and it protects the skin from UV rays and even helps to prevent wrinkles.
Olives include oleic acid, which promotes skin look and hair condition.
6. Olives are anti-cancer.
Olives are widely consumed throughout the Mediterranean, which may explain the region’s low cancer rates. Olives’ phenolic chemicals are particularly effective in treating and preventing cancer.
Other anticancer chemicals found in olives include squalene and terpenoids.
7. Defend Against Inflammation
Olives’ monounsaturated fats, as well as vitamin E and polyphenols, aid to reduce inflammation and its symptoms.
They also contain oleocanthal, an essential chemical with anti-inflammatory effects. Another reason olives are effective in reducing physical discomfort is because of this (although we suggest you talk to your doctor before using olives for this purpose).
Oleocanthal acts by inhibiting the enzymes COX-1 and COX-2, which are known to promote inflammation (fun fact: this is how Tylenol works). More surprisingly, this effect of olives is comparable to that of ibuprofen, a common anti-inflammatory medicine.
8. Improve your digestive system’s health
Olives contain probiotic properties, which makes them even more beneficial for digestive health. Olives are a fermented food, which means they’re high in Lactobacillus, a gut-friendly bacterium.
Olives contain phenolic chemicals that may inhibit the development of H. pylori, a bacteria that causes stomach irritation. Olive phenols tend to persist in the stomach for a long period, functioning as gut bacteria and enhancing digestive health.
9. Olives are good for your brain
Because fatty acids make up a big part of the brain, we can see how olives may help. Olives’ monounsaturated fatty acids aid memory retention and even boost attention. Olive consumption has also been shown to minimize memory loss and prevent brain cell death (due to illness).
Didn’t we mention oleuropein, a powerful antioxidant found in olives? This chemical has been shown to minimize oxidative damage in the substantia nigra, a brain area that is particularly impacted in disorders like Parkinson’s.
10. Olives Can Help You See Better
Although further research is needed, the antioxidants in olives certainly make a point. Olives include antioxidants that may help prevent oxidative stress from affecting your eyesight.
Olive and olive oil
The difference between olives and olive oil is negligible. The method of use is determined by the medium. You may cook with olive oil or toss a few olives into your dinner salad.
If you’re going for the oil, we suggest extra virgin olive oil, which retains the majority of the polyphenols. Extra virgin olive oil, often known as cold-pressed olive oil, is produced from olives at a regulated temperature.
Because the heat is kept to a minimum, the oil keeps the majority of its taste and nutrients. Oils that are extracted without the use of chemicals are known as organic oils. We propose extra virgin olive oil since most firms use these names interchangeably.
Also, if you’re buying foreign olive oils (particularly from China), be cautious. Some imported olive oils include a combination of soy or canola oil, which may not provide you with the necessary advantages.
How to Make Olives a Part of Your Diet
Stuffed olives, black ripe olives, Spanish green olives, queen olives, and natural and seasoned olives are some of the varieties available.
It’s easy to include the health benefits of olives into your diet. You may just use olive oil to prepare your meal (extra virgin). Alternatively, add olives to your dish (like the evening salad or snack).
But hang in there. You shouldn’t consume too many olives in your diet. That’s also not a nice thing. Why? Let’s see what we can find out!
What Are The ill effects Of Consuming An Excessive Amount Of Olives?
1. Pregnancy And Breastfeeding Concerns
There isn’t enough information available on this subject. As a result, pregnant and nursing women should consume olives (or olive oil) in moderation and avoid overindulging.
You may be lowering your blood sugar too much.
Olives may significantly reduce blood sugar in persons who are currently using blood sugar medicines. As a result, seek medical advice before consuming olives.
2. Sodium deficiency
Olives might have a lot of salt in them. As a result, stocking up on them may not be the best choice. Consume them in moderation. It’s a good idea to aim for 5 to 6 olives every day. If you have high blood pressure, stay away from olives and speak with your doctor.
3. Interactions Between Drugs
Blood sugar and blood pressure drugs may be affected by olives. If you’re on any of these drugs, talk to your doctor before eating olives.
Olives’ health benefits come from antioxidants. Olives may benefit the heart, stomach, brain, eye, skin, hair, and cancer health. They control blood sugar, decrease inflammation, and diminish osteoporosis. To benefit, eat olives or cook with olive oil. Overconsumption may induce dangerously low blood sugar and excessive salt levels. Olives and medications may interact. So, consume them sparingly.
Frequently Asked Questions
When it comes to olives, how long do they last?
They last for 1 to 2 years if the container is not opened. They last around 4 months once opened (in the refrigerator). However, be sure to look at the package. Also, look for any obvious mold.
Are olives considered paleo?
Olives are Paleo-friendly. Even though they are often treated to make them palatable, they are nonetheless paleo-friendly.
In a martini, what sort of olives are used?
In a martini, Spanish olives are often used.
Green or black olives: which is healthier?
They’re both healthy.
Is it true that olives make you fat?
Only if you consume too many of them over an extended period since they are heavy in salt. Overeating calories from any source, however, may contribute to weight gain.
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.