The benefits of olives are due to their rich antioxidant profile. What do antioxidants do? Well, they fight oxidative stress and prevent the disruption of cellular components like DNA. This ultimately counteracts cell damage. Cell damage caused by oxidative stress can trigger diabetes, inflammation or even cancer.
What are the benefits of olives?
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Olives help fight cancer.
Olives are quite popular in the Mediterranean region, which may explain the low cancer rate in this region. The phenolic compounds in olives are most effective in treating and preventing several forms of cancer. Olives also contain squalene and terpenoids, other compounds with anticancer properties.
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Olives promote heart health.
Oxidative stress is the main cause that can harm your heart. Hypercholesterolemia is one of the alarming failures of the body, caused by oxidative stress, which in turn leads to a heart attack. But thanks to the antioxidants in olives, this can stop.
Olives also contain another important nutrient, copper, the deficiency of which has been linked to heart disease. Fortunately, the French can acquire a copper level within the standards thanks to their diet rich in trace elements. Olives consumed as an accompaniment or salads can also replace certain copper-rich foods such as offal, poison, seafood, etc.
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Olives prevent osteoporosis.
Studies show how olives and their polyphenols can help prevent bone loss in the elderly. Polyphenols work by increasing the number of osteoblasts (cells that secrete the matrix for bone formation), which promotes bone health.
Hydroxytyrosol, the antioxidant with powerful medicinal properties, thus helps prevent bone loss. It also plays a role in the formation and maintenance of bones and is an effective remedy for the symptoms of osteoporosis.
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Olives may promote weight loss.
Olives are rich in monounsaturated fatty acids, which may help reduce the likelihood of developing excess weight. These fatty acids also increase good cholesterol levels, which means your body is more efficient at what it does, including burning calories.
Olives stimulate blood circulation, which increases the effectiveness of your workouts. This ultimately helps maintain a healthy weight. And thanks to their digestive benefits, olives ensure optimal absorption of nutrients from the foods you eat, leaving only a few calories to be stored as fat.
Interestingly, the fats in olives can be satiating and lead to reduced food intake. You can even snack on olives instead of crackers before a meal.
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Olives strengthen skin and hair.
The fatty acids and antioxidants in olives nourish and moisturize both skin and hair. Vitamin E is the most powerful of all the antioxidants found in olives. This ensures the prevention of wrinkles and prevents the skin from being exposed to ultraviolet radiation.
As for the oleic acid that olives contain, it further beautifies the skin and promotes better hair nutrition.
Include olives in your diet.
There are different types of olives: stuffed olives, ripe black olives, Spanish green olives, queen olives and natural and seasoned olives.
It is very simple to include the benefits of olives in your diet. You can simply cook your food using (extra virgin) olive oil, or add olives to your food (like evening salad or snack).
What side effects does excessive olive consumption cause?
- Problems during pregnancy and lactation phases
- Risks of too much reduction in blood sugar levels
In people already on medication, eating olives can significantly lower blood sugar levels. It is therefore advisable to seek the advice of a doctor before taking olives.
- Significant sodium content.
- Drugs interactions.
Olives may interfere with blood sugar and blood pressure medications.