A lot has been said about the unrivalled health and beauty benefits of using olive oil, time and again.
Needless to say, olive oil offers a myriad of therapeutic benefits to the body.
What about the fruits that bear this wondrous oil? Originated in the Mediterranean region, olives are fruits of the Olea Europea tree.
The green varieties of olives are picked before they’re ripe, whereas the black varieties are picked only after they ripen.
You must have enjoyed these exotic fruits in your pizzas, martinis and sandwiches, but have you dwelled deep into the several health benefits this superfood brings to your plate?
Here are a few reasons why you should add olives to your daily diet.
1. Keep heart healthy
These seemingly insignificant fruits are proven to offer significant benefits that help boost cardiovascular health. Olives contain high amounts of healthy monounsaturated fatty acids called oleic acid which is known to lower blood pressure, cholesterol and impending risk of cardiovascular diseases. This is because oleic acid prevents the oxidation of LDL cholesterol (bad cholesterol) on arterial walls which is one of the main causes of heart attacks. Olives also contain omega-3-rich alpha-linolenic acid.
2. Strengthen bones
Many studies have established that antioxidants and anti-inflammatory micronutrients like polyphenols in olives are essential in prevention of bone disorders like osteoporosis, especially common in women. This is because polyphenols help increase the levels of osteocalcin, a protein necessary for bone formation.
3. Great for skin and hair
Olives provide a long list of promising benefits for the skin and hair which beauty experts globally swear by! They are rich in vitamin E and vitamin A. Vitamin E prevents the formation of free radicals which can cause skin diseases while keeping the skin moisturised. It also prevents skin problems associated with pregnancy. In addition, it protects the skin from harmful UV rays and reduces signs of ageing. Vitamin A balances the skin s pH, essential for healthy, supple and younger looking skin. Eat olives to bid you hair woes goodbye as the vitamin E content in them can help nourish your scalp and increase blood flow to it by aiding in the formation of new blood capillaries.
4. Improve vision
There s a lot more to olives than what meets the eye. The omega-3 fatty acids in the fruit protect the eyes from macular degeneration and dry eyes syndrome. They also help improve the drainage of intraocular fluid from the eyes, thereby decreasing the risk of high eye pressure and glaucoma. Vitamin A also improves night vision and prevents ocular disorders like cataract.
5. Keep the digestive system healthy
Olives are an excellent source of dietary fibre and a single cup accounts for almost 20% of the daily recommended intake. Fibre improves the functioning of the digestive system by regulating bowel movements. It also helps keep your weight in-check by curbing hunger and keeping you full for a longer time.
6. Keep arthritis at bay
Olives contain anti-inflammatory compounds called oleocanthal which prevent the formation of inflammatory COX-1 and COX-2 enzymes. These enzymes could lead to diseases like arthritis and type 2 diabetes.
7. Prevent cancer
What could be the reason for the rising number of cancer cases in today s modern times? An unbalanced diet surely has its role to play! A study by University of Barcelona revealed that olive skin has a high concentration of maslinic acid, a compound known to fight cancer cells. Olives also contain high amounts of anti-carcinogenic triterpenoid compounds which are known to initiate apoptosis (cancer cell death) in stomach cancer, breast cancer and prostate cancer. Vitamin E present in olives helps neutralise free radicals that may lead to DNA damage and subsequent growth of cancers.
How to incorporate olives in your diet
Both green and black olives are easily available these days in supermarkets. You can get chopped ones as well as whole olives. Eat them plain or add them on pizzas as a topping. You can also add them to salads or even in sandwiches. Eat a mix of both kinds of olives for maximum benefits. One olive has about 4-5 calories.
