The benefits of Eating Olives for health – In fact, the benefits of the olives have not only if used as oil. The fruit is green or blackish purple is also beneficial if consumed directly. Benefits of olives come from nutrients, vitamins, minerals, and organic compounds, including iron, copper, fiber, vitamin E, oleic acid, phenolic compounds, and various antioxidants. In addition, the olive fruit also has a low glycemic index.
The nutrition content of olives
Olives contain 115-145 calories per 100 grams, or about 59 calories for 10 olives (assuming an average weight of olives 4 grams). This content consists of 75-80%, 11-15%, 4-6% fat carbs and a small amount of protein.
Olive fruit is fruit that has a high fat content, of 11 to 15 percent. But the fat that is in this fruit is good fat. The most abundant fatty acid is oleic acid, which include monounsaturated fatty acid, and is 74 percent of the entire content of the olives.
Oleic acid is associated with some health benefits, such as reducing swelling and lower the risk of heart disease. Can even fight cancer.
Carbohydrates and fiber
Olives have a low carbohydrate content, just as much as four to six percent. Mostly carbohydrate is composed of fibers. There are as many as 52 to 86 per cent of the fiber produced from the total carbohydrate content in olives.
Benefits of olives
Fight the infection
The olives are very rich in antioxidants, such as oleuropein, hydroxytyrosol, tyrosol, oleonalik acid, quercetin. Olives can reduce oxidative damage in the body and helps fight infections caused by bacteria.
Improves heart health
Olives contain oleic acid, which can improve heart health by regulating cholesterol levels and protect LDL cholesterol from oxidation, and may help reduce blood pressure. High cholesterol and high blood pressure are a risk factor for heart disease.
Hydroxytyrosol content on olives can also protect the heart. These antioxidants act as anticoagulants for diluting the blood, which reduces the likelihood of blood clotting and blocking blood flow.
Improve bone health
Osteoporosis is characterized by a decrease in bone mass and bone quality. This can increase the risk of fractures. Osteoporosis rates lower in Mediterranean countries (which is diligently eating olives) than in other European countries, which led researchers to speculate that the olives may be protective to the bone. Some of the compounds found in olives and olive oil have been shown to help prevent bone loss in animal experiments.
The content of antioxidants and oleic acid, high in olives, can help reduce the risk of cancer. This has been demonstrated in a study that olives can disrupt the life cycle of cancer cells in the breast, colon and stomach. But it still needed more research.