11 Health Benefits and Side Effects of Olives
Olives are a healthy snack that can benefit your health in many ways. They are a good source of monounsaturated fats and also contain antioxidants.
Antioxidants are natural substances that thwart the damaging effects of oxidative stress. They can help prevent diabetes, inflammation and cancer. Here we will discuss about wellhealthorganic.com:11-health-benefits-and-side-effects-of-olives-benefits-of-olives.
1. Lowers Cholesterol Levels
Olives are high in monounsaturated fat, which helps lower cholesterol levels. This type of fat also reduces inflammation, which is linked to many chronic illnesses.
They are a good source of polyphenols and vitamin E, which can help protect your cells from free radical damage. This is especially important because it helps reduce the risk of cancer and other ailments that can stem from oxidative stress (free radicals).
Oleic acid, a fatty acid in olives, has also been shown to significantly lower the risk of ulcerative colitis, a digestive disorder that causes inflammation of the large intestine.
Olives also contain a phenolic compound called oleocanthal, which can help shuttle abnormal Alzheimer’s disease proteins out of the brain. This compound is also anti-inflammatory, which can help tamp down asthma and osteoarthritis.
2. Helps in Weight Loss
Olives are a good source of monounsaturated fat, which can help lower your cholesterol levels. Moreover, their antioxidants can help keep your blood sugar in check and boost your metabolism.
Antioxidants are molecules that protect the body against oxidative stress, which is caused by free radicals. They can also help prevent the development of heart disease, cancer and other health problems.
The monounsaturated fatty acids found in olives slow down digestion and stimulate the hormone cholecystokinin, which sends messages of fullness to the brain. In turn, this can help curb your appetite and promote weight loss.
3. Reduces Inflammation
Olives contain a powerful antioxidant called oleocanthal, which helps lower inflammation in the body. It’s also a natural alternative to over-the-counter anti-inflammatory drugs, like ibuprofen.
According to registered dietitian Maddie Pasquariello, MS, RDN, olive oil’s potent phenolic compounds fight free radicals in the body that can cause oxidative stress. That’s a major factor in the development of chronic diseases such as cancer and diabetes.
But the real benefit of olives is that they also contain healthy monounsaturated fats, which help lower blood cholesterol levels. Plus, consuming extra virgin olive oil in moderation can also help keep your blood pressure down.
4. Lowers Blood Pressure
Olives contain a high percentage of monounsaturated fat, which reduces “bad” cholesterol (LDL) levels and raises “good” cholesterol (HDL). This duo helps keep blood pressure down, which is a major contributor to cardiovascular disease.
The oil in olives also contains plant compounds with antioxidant properties. Specifically, it contains oleuropein and hydroxytyrosol.
Hydroxytyrosol is a powerful antioxidant that’s linked with heart health and may help prevent the development of cardiovascular diseases. Tyrosol is another antioxidant that helps prevent liver damage and may regulate blood fats.
If you are taking medication to treat high blood pressure or diabetes, it is important to consult your doctor before eating olives as they can interfere with your medications. You should also limit your intake of sodium as olives contain a lot of it.
5. Helps in Boosting Immune System
Olives are rich in a variety of antioxidants that help fight against free radicals that cause aging and disease. Antioxidants are also a key component of the immune system.
A study has shown that eating three tablespoons of extra virgin olive oil daily was associated with increased growth and activation of T-cells, a type of immune cell responsible for attacking invaders. This could be due to greater levels of polyphenols and monounsaturated fats in olive oil.
Various studies have found that dietary lipids play an important role in modulating the immune system. In particular, oleic acid reduces natural killer (NK) cell activity in ratsReference Yaqoob, Newsholme and Calder24.
6. Helps in Boosting Memory
Olive oil is a brain food in its own right, as it’s packed with the antioxidant polyphenols and oleic acid that help reduce inflammation and damage. Several studies have demonstrated its ability to improve heart and cognitive health.
Researchers at Temple University’s Lewis Katz School of Medicine have also found that a diet containing extra virgin olive oil helped improve memory and learning performance. According to a press release, the oil was able to activate a process called autophagy that helps break down cells in order to flush out intracellular toxins and debris.
In fact, researchers believe that a diet incorporating the oil helped prevent three major traits associated with Alzheimer’s disease: memory loss, amyloid plaques and phosphorylated tau. This is a major milestone in the fight against memory loss and Alzheimer’s disease. Hopefully, further research will be able to find a cure for this debilitating illness.
7. Helps in Boosting Eye Health
Olives are a great source of Vitamin E and have antioxidants that help protect the eyes from damage. They also contain lutein and zeaxanthin which are eye-healthy compounds that can reduce the risk of cataracts and age-related macular degeneration.
It has been reported that people who consume extra-virgin olive oil on a regular basis are less likely to develop age-related macular degeneration and other vision problems. In fact, a study published in the Journal of Investigative Ophthalmology & Visual Science found that consuming seven tablespoons per week decreased the risk of AMD by half.
Spanish researchers from the University of Jaen are currently experimenting with adding lutein to extra-virgin olive oil. Lutein is a carotenoid that accumulates in the macula and retina of the eyes and acts as an antioxidant to prevent eye diseases and age-related vision changes.
8. Helps in Boosting Heart Health
One of the most important olive oil benefits is that it can boost heart health. This is because olives are high in monounsaturated fats that can improve the functioning of HDL cholesterol (the good type of cholesterol).
Another antioxidant found in olives called hydroxytyrosol can also help prevent bone loss and osteoporosis. Hydroxytyrosol is derived from a plant compound called oleuropein, which is broken down during ripening.
However, olives can have a negative impact on your cholesterol levels if you consume too many. This is because olives are packaged in brine or saltwater, which can contain a lot of sodium.
The American Heart Association recommends consuming no more than 6 grams of salt per day. The excess amount of sodium in the body can lead to issues like high blood pressure, heart disease, stroke, and even stomach cancer.
9. Helps in Boosting Bone Health
There are a number of factors that contribute to bone health, including genetics and hormonal shifts. However, you can also optimize your diet and lifestyle habits to ensure strong bones for life.
Olives are a good source of bone-building calcium and vitamin D, as well as other nutrients that promote healthy bones. In addition, they contain a polyphenol called oleocanthal that has anti-inflammatory properties similar to ibuprofen.
Studies have shown that men who consume an olive oil-rich Mediterranean diet have stronger bones and are less likely to experience fractures than those who don’t. This effect is attributed to the anti-inflammatory properties of olive oil.
10. Helps in Boosting Immune System
Olives are a rich source of antioxidants that can help your immune system to fight off infections and diseases. Moreover, they can also increase glutathione levels in the body which helps reduce inflammation and inhibit the growth of bacteria.
In addition to this, olives are a great source of calcium which is essential for bone and muscle health. They also contain vitamin E which prevents free radicals from causing skin damage, and copper which can help lower the risk of heart disease.
In addition, oleocanthal, a compound that is found in olives, has anti-inflammatory properties. Research has shown that this compound can be helpful in treating rheumatoid arthritis, among other conditions. To know more about wellhealthorganic.com:11-health-benefits-and-side-effects-of-olives-benefits-of-olives just click on the below link:
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