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National Olive Day is celebrated every year on June 1. One of the oldest fruits in the world, every part of the olive tree has medicinal or culinary uses. Extra virgin oil was considered important even thousands of years ago and Homer called it ‘liquid gold’ and Hippocrates called it the ‘great healer’. (Also read: Harvard study suggests one tablespoon of olive oil may reduce risk of dementia-related death)
Olives, the small fruits from the olive tree (Olea europaea), offer amazing benefits for heart health, bone health, cancer prevention and digestive health. Olives, a common addition to pizzas, salads, sandwiches and other delicious dishes, are packed with nutrients that can benefit your health.
Extra virgin olive oil is traditionally used in Mediterranean cuisine, a diet that promotes good health and longevity. A good source of monounsaturated fats, extra virgin olive oil contains excellent amounts of antioxidants, anti-inflammatory substances and fat-soluble vitamins, E, A, D and K. Olives may help prevent cancer, diabetes, atherosclerosis, heart disease, oxidative stress, blood pressure, obesity, rheumatoid arthritis, osteoporosis and Alzheimer’s disease.
Olive leaves are also used extensively by food and health enthusiasts in the form of liquid concentrates, herbal teas (fresh or dried leaves), powders, or capsules. Olive leaf products can also be used as an ingredient in smoothies, pasta, pancakes, salads, ice cream, and other products.
“Olives, the small fruits derived from the olive tree (Olea europaea), are not just a tasty addition to salads and pizzas. They have been cultivated for thousands of years and are a staple of the Mediterranean diet, revered for their health benefits,” says Dr Piyush Mishra, General Physician and Immunization Officer, North East District, New Delhi.
Amazing benefits of olives
Dr Mishra lists six reasons why including olives in your diet can be beneficial for your health:
1. Rich in antioxidants
Olives contain powerful antioxidants, including oleuropein, hydroxytyrosol, and tyrosol. These compounds help protect your cells from oxidative damage caused by free radicals. This protection is important for reducing the risk of chronic diseases such as heart disease and cancer. Antioxidants also have anti-inflammatory properties, which may help reduce symptoms of conditions such as arthritis.
2. Heart health
The monounsaturated fats found in olives, particularly oleic acid, play an important role in heart health. These fats can help lower bad cholesterol (LDL) levels while maintaining good cholesterol (HDL) levels, reducing the risk of atherosclerosis and cardiovascular disease. Additionally, olives are a good source of vitamin E, an antioxidant that supports heart health by preventing the oxidation of cholesterol.
3. Anti-inflammatory Benefits
Chronic inflammation is a contributing factor in many diseases, including arthritis, diabetes, and heart disease. Olives contain oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen. Regular consumption of olives may help reduce inflammation and ease symptoms associated with inflammatory diseases.
4. Cancer prevention
Olives and olive oil have been linked to a reduced risk of certain cancers, including breast, colon, and stomach cancer. The high levels of antioxidants and oleic acid in olives help prevent DNA damage and inhibit the spread of cancer cells. In addition, the anti-inflammatory effects of olives contribute to creating a less favorable environment for cancer development.
5. Improves bone health
Olives are a source of various minerals, including calcium, phosphorus, and magnesium, which are essential for maintaining strong and healthy bones. Studies have also shown that the phenolic compounds present in olives can help increase bone density and reduce the risk of osteoporosis. This is especially beneficial for older adults who are at a higher risk of bone-related problems.
6. Improves digestive health
The fiber in olives aids digestion by promoting regular bowel movements and preventing constipation. Additionally, olives contain compounds that support the growth of beneficial gut bacteria, which contribute to a healthy gut microbiome. A balanced gut microbiome is essential for overall health, as it affects digestion, immune function, and even mood.
Olives not only add flavor to your meals but are also a storehouse of nutrients and health benefits. Adding olives to your diet can boost heart health, reduce inflammation and even lower the risk of certain cancers.
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