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Here are 10 health benefits of eating olives and why you should feel great about eating more olives every day:. Free radicals cause the plastic to deteriorate, paint to fade, and works of art to degrade. In humans, they contribute to aging and diseases like stroke, cancer, and heart attacks. The neutralizer of the free radical? Antioxidants are molecules that can safely interact with free radicals, giving up some of their electrons and neutralizing the free radical.
We like to think that the antioxidant gives the free radical a hug and helps it feel better. Olives are an antioxidant-rich food. That means every time you eat them you send an army of good-guy neutralizers into your system to help those bad-guy free radicals chill out. Managing free radicals via intentional intake of antioxidants is a key part of healthy living and olives are a delicious way to do that.
One olive only has about 7 calories. The monounsaturated fat found in olives is the same good fat you find in nuts and avocados. Mono-unsaturated fat in the diet increases good cholesterol. In research studies, diets with increased monounsaturated fats those that did not become too high in total fat , had participants experiencing a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio.
All of this lowers the risk of heart disease. Good stuff! Olives contain polyphenols, a natural chemical that reduces oxidative stress in the brain. A study in mice showed that supplementation with olive polyphenols elevates levels of the proteins known as neurotrophins nerve growth factor NGF and brain-derived neurotrophic factor BDNF. Both of these play a pivotal role in the growth, development, and survival of brain cells. By eating a daily serving of healthy olives you can help improve your cognitive function, brain health, and memory.
Remember that! Beyond their antioxidant properties, which combat free radicals that cause aging, eating healthy olives helps skin stay soft and healthy since they contain other antioxidants, Vitamin E and Vitamin A. People who follow the diet eat fish and lean meat in moderation but limit red and processed meats to 2—3 portions per month. The diet also emphasizes swapping unhealthful fats, such as the trans fats and saturated fats that are present in butter and margarine, with healthful fats, such as the polyunsaturated and monounsaturated fats that are in olives and olive oil.
Olives are a good source of oleate, which is a monounsaturated fatty acid. A study found that eating more monosaturated fat reduced the risk of premature death due to disease compared with eating more carbohydrates. The American Heart Foundation also state that monounsaturated fats can have a beneficial effect on heart health when a person consumes them in moderation. Virgin olive oil is also high in a type of antioxidant called polyphenols, which can help prevent diseases relating to the heart and blood vessels.
Some people believe that these antioxidants can slow the progression of neurodegenerative diseases and even cancer. However, more studies are necessary to confirm these claims. It is worth noting that food producers usually preserve olives in brine, which has a high salt content. Over time, excess levels of salt in the body can lead to high blood pressure , heart attacks , and stroke , so people should eat olives in moderation.
The nutritional content of grams g of ripe, canned black olives is as follows:. The nutritional content of g of canned or bottled green olives is as follows:.
A tablespoon of standard olive oil contains the following nutrients, among others:. People can add olives and extra virgin olive oil to all manner of foods, including salad, raw or roasted vegetables, and whole-grain pasta.
Mild-flavored variants of extra virgin olive oil can replace butter or other oils in baking. People can also cook with olive oil. While olives and olive oil contain plenty of useful nutrients, people should consume them in moderation as part of a balanced diet. Olive oil is high in fat, and the preservation process means that olives are often high in salt.
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