Information on olives:
The native of olive is the Mediterranean coast, to Iran on the south coast of the Caspian Sea. Olive is a valuable agricultural product in the Mediterranean for olive oil.
Olives are oval, each medium weighs about 3-5 grams. Some young olives are green and turn black when ripe, but there are some kinds of olive-colored olives that remain unchanged. In the Mediterranean countries, 90% of olives are used to make olive oil.
Nutrition from olives
Olives contain 115 to 145 calories per 100 grams, or about 59 calories for 10 olives (an average of an olive is 4 grams). They include 75-80% water, 11-15% fat, 4-6% carbs and small amounts of protein.
Olives contain 11-15% fat, 74% of this fat content is monounsaturated fatty acid oleic acid, which is the main component of olive oil.
The health benefits of olive oil include reducing inflammation and reducing the risk of heart disease, can even help fight cancer.
Olives are one of the special fruits because they contain high levels of fat, the most abundant fatty acids are oleic acid and can provide some health benefits.
Carbs and fiber:
Olives also contain a little carbohydrate, accounting for 4-6% in olives and are made up primarily of fiber. In fact, fiber accounts for 52-86% of total carbohydrate.
Therefore, the carb is relatively low, it is only about 1.5 grams of the 10 olives. However, olive is still a relatively poor source of fiber.
Olives contain 4-6% carbs, most of which are fiber.
Vitamins and minerals:
Olives are a good source of many vitamins and minerals, some of which are added during processing.
– Vitamin E: Rich in plant fat, these high levels of the antioxidant rich.
– Iron: Black olives contain a lot of iron, which is important for oxygen transport in blood cells.
– Copper: This essential mineral is often lacking in the Western diet, lacking in copper that may increase the risk of heart disease.
– Calcium: The most abundant mineral in the body, it is essential for bones, muscles and nerve function.
– Sodium: Most olives contain a high amount of sodium and are usually packed in salt water.
Olives are a good source of vitamin E, iron, copper and calcium. And there is also a high amount of sodium if it is packed with salt water.
Benefits from olives:
– Lower Cholesterol:
Pure olive oil can help you reduce the amount of LDL cholesterol (low density lipoprotein). LDL Cholesterol is the primary cause of severe contraction syndrome. Olive oil containing oleocanthal as well as oleuropein helps to protect the non-oxidized LDL molecules thereby reducing the risk of heart disease.
At the same time, olive oil also helps increase HDL (high density lipoprotein) cholesterol in the body. This type of cholesterol plays a protective role in preventing blood clots, which in turn reduces the risk of heart attacks and stroke.
To get the benefit of olive oil, you should use this oil for cooking instead of other saturated fats.
– Lower blood pressure:
People who are suffering from high blood pressure can improve their health without using too many drugs with their own use of the drug, according to a study published in the Archives of Internal Medicine in 2000. Olive oil replaces other types of fat in your diet.
The researchers believe that the oleic acid in olive oil can easily be absorbed into the body and thereby help to lower blood pressure.
In addition, thanks to the unsaturated fat content, this oil also helps slow down the aging process of the heart.
To regulate blood pressure and get a healthy heart, use pure olive oil for cooking or bottoming up your favorite salads.
Pure olive oil is a great adjunct to diabetes and can help the body slow down the development of the disease. Here, olive oil helps control blood glucose and insulin sensitivity. In addition, unsaturated fats of this oil will help to balance triglycerides.
A study published in the journal Diabetes Care 2011 demonstrated that Mediterranean diets containing high levels of olive oil could reduce the risk of developing type 2 diabetes by as much as half.
Olive oil acts as a powerful anti-inflammatory that can help cope with chronic inflammatory symptoms – causes many diseases such as heart disease, cancer, metabolic syndrome, diabetes, Alzheimer’s disease and inflammation. joint.
According to a 2005 study by Monell Chemical Senses Center, olive oil contains an anti-inflammatory agent that can inhibit the activity of cyclooxygenase (COX) enzymes – enzymes that cause inflammation in the body.
Eat 1-2 tablespoons of pure olive oil daily to help prevent infections and reduce the risk of other illnesses.
– Protect your bones:
According to a study published in the Journal of Clinical Endocrinology and Metabolism in 2012, people on the Mediterranean diet rich in olive oil and olive oil had higher levels of osteocalcin in their blood. Here, high Osteocalcin means better and healthier bone density.
In addition, regular intake of olive oil also helps to replenish the necessary calcium, useful in the process of minerals and calcification. Thus, olive oil works extremely well for people with osteoporosis and fragile bones. Even olive oil helps reduce the risk of osteoporosis in the elderly.
You can use this oil regularly for cooking or massaging your body to keep your bones healthy.
– Cancer prevention:
In addition to the above benefits, olive oil also helps to prevent the risk of certain types of cancer. The polyphenols in olive oil can both act as an antioxidant and have anti-inflammatory properties. Here, olive oil is a great help in protecting the tissues of stress and against chronic inflammation and reducing the risk of cancer.
In addition, the antioxidants in olive oil also help the body protect DNA (deoxyribonucleic acid). Here, the cells will be able to perform their function better and reduce the risk of developing cancer.
A study published in BMC Cancer in 2008 reported that anti-cancer ingredients in olive oil could help kill cancer cells and reduce the risk of breast cancer. Olive oil also helps prevent prostate, respiratory, gastrointestinal and colorectal cancer.
Eat only 1-2 tablespoons of extra-virgin olive oil per day to reduce the risk of various types of cancer.
– Improves brain function:
Olive oil has a lot of positive effects on brain functions that help reduce the risk of cognitive decline. A 2013 study in France in older adults reported that the visibility and language skills of older people improved significantly by using olive oil for cooking or as an ingredient in sauces and sauces.
A 2013 study published in The American Chemical Society found that a phenolic ingredient called oleocanthal in pure olive oil helps to reduce the risk of Alzheimer’s. High unsaturated fat content in olive oil can even slow down the cognitive decline of diseases such as dementia and Alzheimer’s disease.
In addition, a diet rich in healthy fats also helps reduce the risk of depression.
– Weight loss support:
Eating full olive oil will also help you lose weight. Thanks to its high content of soluble fat, olive oil can provide a beautiful body for you.
In fact, a 2013 study by the German Research Center for Food Chemistry says olive oil can provide a feeling of satiety and reduce hunger for a long time. In addition, olive oil also helps to reduce the appetite for sugar.
To combat obesity and promote weight loss, you should eat 1 to 2 tablespoons of olive oil per day
– Skin rejuvenation:
Olive oil acts as a perfect nutrient for your dry skin. It contains vitamins A, E and many other minerals, beneficial fats and olive oil to speed up the healing process.
In addition, it also helps prevent aging including the appearance of wrinkles and freckles. It also has the ability to protect the body from the effects of self-healing radicals. You can even remove ugly stretch marks with olive oil.
Regular body massage with warm olive oil before bathing will improve blood circulation and help keep your skin young and beautiful add.
You can even use olive oil replaces kinds lip balm to avoid chapped lips in winter or use it as a natural bleach solution page.
– Improves hair health:
When it comes to hair care products, you can not ignore the olive oil. Comes with the beneficial fatty acids and many components with antioxidant vitamin E, olive oil acts as a great moisturizer for your hair. It can help treat dry and damaged hair by sealing the cuticle or outer layer with a moisture.
Olive oil is the right solution for hair problems such as split ends and curly hair. It can even enhance and add shine to your hair.