Top 10 Health Benefits of Olive Oil

Introduction

Here are the Health Benefits of Olive Oil along with the Side effects that you would be amaze to know. The olive, botanically known as Olea europaea, which translates as “European olive” in Latin, is a small tree or shrub in the Oleaceae family that has traditionally been found in the Mediterranean Basin. It is also known as Olea europaea ‘Montra,’ dwarf olive, or little olive when it is in shrub form.

Scientific name: Olea europaea
Higher classification: Olive
Rank: Species
Family: Oleaceae
Kingdom: Plantae
Order: Lamiales

Health Benefits of Olive Oil

Rich in Antioxidants

The antioxidant profile of olives contributes to their health benefits. What are antioxidants? They combat oxidative stress and prevent the disruption of cell components such as DNA, lipids, and protein, ultimately preventing cell damage. Diabetes, inflammation, and even cancer can result from oxidative stress-induced cell damage.

However, eating olives is the best way to avoid oxidative stress. Oleuropein is abundant in both fresh and unripe olives and olive oils must be used to dress your meal, cooking in Olive oil may be harmful.
When olives ripen, oleuropein is broken down into hydroxytyrosol.
Tyrosol is yet another antioxidant that may be beneficial to heart health.
While oleanolic acid may help prevent liver damage and inflammation, quercetin aids in blood pressure control.

Prevents Inflammation

Olives’ monounsaturated fats, along with vitamin E and polyphenols, aid in the fight against inflammation and its associated ailments.
They also contain an important compound known as oleocanthal, which has excellent anti-inflammatory properties. This is another reason olives are effective at relieving pain in the body.

Osteoporosis Prevention

Olives and their polyphenols have been shown in studies to help prevent bone loss in the elderly. Polyphenols promote bone health by increasing the number of osteoblasts (cells that secrete the matrix for bone formation).

Hydroxytyrosol, the antioxidant found in olives that we discussed, also helps to prevent bone loss. It also aids in the formation and maintenance of bones, making it an effective treatment for osteoporosis symptoms.

Olives Aid in Cancer Treatment

Olives are widely consumed in the Mediterranean region, which may explain the region’s low cancer rates. The phenolic compounds found in olives are particularly effective in treating and preventing various types of cancer. Olives also contain squalene and terpenoids, which are anticancer compounds.

Improve Your Skin And Hair’s Health

Olives’ fatty acids and antioxidants nourish and hydrate both skin and hair. Vitamin E is the most potent antioxidant in olives, protecting the skin from ultraviolet radiation and even preventing wrinkles.
The oleic acid found in olives improves skin appearance and hair health.

Improve Your Heart Health

The oxidative stress we’re discussing can also be harmful to your heart. Excessive stress oxidises cholesterol, resulting in heart attacks. This, however, can be avoided thanks to the antioxidants found in olives. Copper is another important nutrient in olives, and a lack of it has been linked to heart disease.

Olives contain fat as well, but it is a healthy fat. Olives contain oleic acid (a monounsaturated fatty acid) that reduces inflammation and lowers the risk of heart disease.

Enhance Digestive Health

Olives have probiotic potential, making them even more important for digestive health. Because olives are fermented, they are high in the gut-friendly bacteria Lactobacillus.

Olive phenolic compounds can also inhibit the growth of H. pylori, a bacterium that causes stomach inflammation. The phenols in olives have a long half-life in the stomach, often acting as gut bacteria and improving digestive health.

Improve Vision

The antioxidants in olives certainly demonstrate a point. The antioxidants in olives can help prevent oxidative stress from affecting your vision.

Improve Brain Health

Because the brain is mostly made of fatty acids, adding olive oil makes you brain memory sharp. Olives monounsaturated fatty acids help to preserve memory and even improve focus. Olive consumption has also been shown to prevent brain cell death (due to disease) and reduce memory loss. The compound reduces oxidative damage in the substantia nigra, a brain region affected by diseases such as Parkinson’s.

Can Help You Lose Weight

Olive oils are high in monounsaturated fatty acids, which have been shown to reduce the risk of obesity. These fatty acids also raise good cholesterol levels, which means your body is more efficient at performing activities like burning calories.

Boost blood circulation

Olives also increase blood circulation, which improves the efficiency of your workouts. This eventually leads to the maintenance of a healthy weight. Furthermore, because of their digestive benefits, olives ensure optimal nutrient absorption from the foods you eat, leaving only a few calories to be stored as fat. Surprisingly, the fat in olives can be satiating, leading to less food consumption.

Blood sugar levels may be reduced

Though there is little evidence, some sources suggest that olives may help lower blood sugar levels. Olives may alter how the body produces and reacts to insulin, which may benefit patients with high blood sugar levels.

Side effects of Olive

Problems for Pregnancy And Breastfeeding women’s

Insufficient information is available, but pregnant or breastfeeding women’s can add olive oil in their salads. As a result, pregnant and breastfeeding women should consume olives (or olive oil) in moderation and avoid excess.

Lowers blood sugar levels

It’s possible that you’re lowering your blood sugar way too much.
In people who are already taking blood sugar medications, olives can significantly lower blood sugar levels. As a result, before consuming olives, consult a physician.

Sodium deficiency

Olives have a high sodium content. As a result, stocking up on them may not be a good idea. Consume them in moderation. Aiming for 5 to 6 olives per day would be a good start. If you have high blood pressure, avoid eating olives and consult your doctor.

Drug Reactions

Blood sugar and blood pressure medications may be affected by olives. Please consult your doctor before eating olives if you are taking those medications.

Summary:

The antioxidant content of olives is responsible for their health benefits. Olives can lower the risk of cancer and improve cardiovascular, digestive, brain, eye, skin, and hair health. They also help to lower blood sugar levels, fight inflammation, and reduce the risk of osteoporosis. To reap the benefits, simply add olives to your food or use olive oil in your cooking. However, excessive consumption may result in dangerously low blood sugar levels, and their high sodium content may also have negative consequences. Some medications may also interact with olives.

Remember to eat only fresh vegetables and seasonal fruits that we get directly from mother earth. 

However, in order to avoid the fruit’s negative effects, it is always best to consume it in moderation. Nothing in excessive amounts is healthy for our health.

Conclusion

Here we have discussed the Health Benefits of Olive oil along with Side Effects, diet, properties, advantages and disadvantages. Adding olives results to stay fit and healthy. Remember to eat more vegetables and homemade foods and eat fewer junk foods and for tasty recipes visit page .

You may also go through weight gain safely for more details to gain weight healthily.

References:

1. “Transition metals and mitochondrial metabolism…”. US National Library of Medicine.
2. “Olives and bone: A green osteoporosis…”. US National Library of Medicine.
3. “Olive polyphenol hydroxy…”. US National Library of Medicine.

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