This is one of the most nutritious and delicious fruits in the world. They not only provide beauty benefits but also have many incredible effects on the human body.
Olives are an evergreen tree, one of the oldest cultivated plants in the world. They appeared about 8,000 years ago in the Mediterranean region. This fruit is primarily harvested to be processed into oil. However, in any form, they still offer numerous positive health benefits.
If eaten raw, olives tend to have a slightly bitter and astringent taste, which is why they are often pickled or pressed into oil for use. When pickled, the nutrients are completely preserved.
Olives are rich in vitamins such as K, A, C, E, and minerals like calcium, magnesium, and iron, which are beneficial for eye health. Additionally, these nutrients support digestive health, aid in bone development, and help prevent anemia. Vitamin E and antioxidants found in olives help reduce the risk of cell damage and inflammation.
Olive oil is particularly rich in unique phenols and aromatic compounds, such as oleuropein and flavonoids. These substances are known to provide great health support.
Anti-Cancer Properties
Olives appeared about 8,000 years ago in the Mediterranean.
According to a preliminary study published on September 14, 2015, in the journal Jama Internal Medicine, older women in Spain who followed a traditional Mediterranean diet supplemented with daily olive oil had a significantly reduced risk of developing breast cancer.
Moreover, the polyphenols in olive oil may help prevent the onset and progression of various cancers through their antioxidant properties. In a study conducted at Rutgers University in New Jersey (USA) in 2015, researchers discovered a component in extra virgin olive oil, oleocanthal, which helps kill cancer cells without harming other healthy cells. When cancer cells were exposed to oleocanthal in laboratory settings, they died very rapidly, within 30 minutes to an hour.
Diabetes Management Support
Recent studies suggest that olive oil can improve blood sugar control in individuals with diabetes. The inclusion of olive oil in the Mediterranean diet may also reduce the risk of “arteriosclerosis” in diabetic patients compared to other polyunsaturated oils.
Compounds extracted from olive leaves help lower blood sugar and cholesterol levels; they modify gene expression related to lipogenesis, thermogenesis, and insulin resistance. Consuming olive oil can reduce the risk of developing type 2 diabetes and improve glucose metabolism.
Olive oil can improve blood sugar control.
Heart Health Support
Olives are also considered a major contributor to reducing heart disease and oxidative stress in those following a Mediterranean diet, who regard olive oil as their primary fat source.
Olive oil has anti-inflammatory properties that help lower cholesterol levels, thereby reducing the risk of cardiovascular disease. A study at the University of Vienna (Austria) found that the risk of death from causes such as stroke and cardiovascular disease significantly decreased in individuals who regularly consumed olive oil compared to those who ate little or none. Furthermore, daily consumption of olive oil may reduce the risk of hypertension. Therefore, if you have heart disease, a family history of heart issues, or other risk factors, you should consider incorporating extra virgin olive oil into your diet.
Olive oil has anti-inflammatory properties that help reduce cholesterol…
In addition to the main benefits mentioned, regular consumption of olives can help protect your liver health and prevent colitis. Furthermore, they are extremely beneficial for the skin, eyes, and immune system. The nutritional components in olives also help reduce rheumatoid arthritis, alleviate oxidative stress…
According to experts from the U.S. Food and Drug Administration and the European Food Safety Authority, it is recommended that individuals consume about 20ml or two tablespoons of extra virgin olive oil daily for optimal health.
