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Health Benefits and Side Effects of Olives

Introduction Health Benefits and Side Effects of Olives Benefits of Olives – Olive oil is a popular essential ingredient in many foods, but it is also recognized for its many health benefits. From reducing the risk of stroke to helping maintain blood sugar levels, extra virgin olive oil may offer a range of surprising health benefits. Olives are known for their content of monounsaturated fatty acids, but it is also a food that is full of nutrients useful to the body. Often associated with a reduced risk of cardiovascular disease, consuming this fruit and its oil has many other benefits. Green olives are picked early, while black ones are picked once ripened. Moreover, eating a handful of olives a day, about a quarter of a cup, allows you to enjoy this fruit’s benefits. Eating more risks ingesting too many calories and salt.

11 Health Benefits and Side Effects of Olives Benefits Here are

1. Protects the Heart

Olive oil is fortified in most healthy diets, and its oleic acid content helps increase good cholesterol and lower high blood pressure. Thanks to their supply of monounsaturated fatty acids, olives help lower cholesterol levels in the blood, which limits the risk of cardiovascular disease. Although it is a high-calorie food, the olive promotes the consumption of healthy fats, but it should not be abused.

2. Improves Cognitive Function

A study published in early August 2016 in the specialist journal Frontiers of Nutrition showed that the Mediterranean diet helped reduce cognitive decline and the onset of Alzheimer’s disease and improved cognitive functions. Olive oil and nuts are among the foods that help prevent cognitive decline, and their beneficial effect on the brain is linked to the myelin sheath surrounding and protectant neurons. And also, The brain needs quality fats from food such as nuts and olive oil to keep the myelin sheaths functioning correctly.

3. Reduces the Risk of Cancer and Chronic Diseases

If consumed with a certain constancy, Olives help reduce cholesterol levels, particularly the so-called “bad” cholesterol. Research published many years ago tested the effect of olive oil supplementation (50 g per day) on the diet of 10 healthy male subjects for two weeks. And also, The result was a 16% reduction in LDL cholesterol levels. This implies that the consumption of olives and their respective oil protects against the onset of cardiovascular diseases.

4. Rich in Vitamin E

Vitamin E is a potent vitamin. It’s an antioxidant that protects cells against damage that can increase the risk of diseases like cancer and Parkinson’s disease. And also, It also helps reduce inflammation and thus significantly prevents atherosclerosis, when the arteries harden and narrow.

5. Fits into any Diet

5. Fits into any Diet

Olives are a staple of Mediterranean food, but they also lend themselves to multiple eating habits. They contain almost no carbs, making them a good choice for low-carb diets, like the keto diet, and a good snack for people on a plant-based diet. For the most demanding taste buds, olives offer various flavors. Even if they are salty, some are embellished with spices that give them different flavors.

6. Balances Blood Sugar Levels

People with a diet high in monounsaturated fats, such as those found in olives, tend to have better blood sugar control. And also, A study in mice compared the effects of oleic acid (the fat found in olives) and palmitate, saturated fat found in palm oil and butter. Palmitate was more associated with insulin resistance than oleic acid. Insulin resistance is associated with higher blood sugar levels, a precursor to diabetes. A 2015 study published in the journal Nutrition & Diabetes (DOI: 10.1038/nutd.2015.23 ) shows that consuming extra virgin olive oil improved both glycemic and lipid profiles.

7. Source of Fiber

Olives are a sound basis of fiber and therefore help maintain good digestion. About 100g of olives contain almost 3.6g of fiber. They satiate for longer, which makes them ideal allies for limiting snacking and achieving a successful slimming diet. It should be unspoken that even if the olives contain a lot of fat, the latter take longer to be digested and contribute to prolonging the feeling of satiety. Therefore, a small amount of olives is enough to prepare a healthy snack because ten olives contain only about 50 calories.

8. Nutritional Value (per 100 grams)

Calories: 120 kcal

Total fat: 12.5 g

Cholesterol: 0mg

Fiber: 4.8g

Sodium: 54mg

Carbohydrates: 1 g

Proteins: 1.3g

The main fatty element in olives is oleic acid, a nutrient that helps prevent cardiovascular diseases by reducing LDL (‘bad’) cholesterol and increasing HDL (‘good’). And also, It also stands out for its fiber content, which “covers almost 5% of the recommended nutrition objectives; It is also a very digestive fiber, which exerts a slight laxative effect”, indicating the FEN.

9. Take Advantage of Seasonal Fruits and Vegetables.

They are cheaper and tastier and help you change and add variety to your choice. And also, If you use to eating them, increase your intake by adding one serving of vegetables and one serving of fruit per day for a week. Then gradually increase the servings until you reach 5 per day.

10. Don’t Forget to Get Enough Rest and Reduce Stress Levels.

A walk through nature with family or friends, walking barefoot on the grass, breathing in the open air, meditating, practicing yoga techniques, reading a book, listening to music, and connecting. If with oneself always positively impact health.

11. Change Some of the Refined Cereals

It refine cereals (rice, noodles, flour, loaves of bread) for their integral versions. Try new flavors like quinoa, millet, and buckwheat, and add them to salads, patties, stuffed vegetables, and stir-fries.

Side Effects of Olives

Side Effects of Olives

Consuming some spices can cause side effects. For example, ginger may cause gastrointestinal (e.g., heartburn, diarrhea, bloating, gas, abdominal pain, and epigastric distress), cardiovascular, and respiratory symptoms. High doses recommend in pregnancy, lactation, and patients with bleeding disorders, as they have antiplatelet properties. And also, The most common side effect of garlic is halitosis (bad breath) and body odor, especially when taking the raw form of the herb due to the allyl methyl sulfide. Ingestion of fenugreek can cause hypoglycemia in diabetics, diarrhea, abdominal distension, dyspepsia, and flatulence, and want to write interesting articles, we are here to publish your thoughts at health benefits and side effects of olives benefits of olives.

Turmeric and curcumin can cause dermatitis and urticaria (immunoglobulin E mediated) especially following direct curcumin exposure to the skin or scalp. And also, Higher doses of curcumin enhance carcinogenesis by increasing the ROS levels of cells. Olives should not consume by those allergic to these fruits. Children can finish the olives first, eliminating the internal stone, which could cause suffocation. And also, In case of hypertension, beware of excessive use of olives preserved in salt. If they can bring excess sodium.

The Olive, a Fruit Rich in Vitamins and with a Limited Calorie Intake

The olive is very interesting for its richness in vitamin E, a powerful antioxidant that protects the body. and also, vitamin K1, which participates in good blood clotting. This fruit also appreciates for its richness in iron, which will stimulate the immune system, and in selenium.

Internet user question: “What vitamin do olives contain?”

Olives contain vitamin E (58% of AJC), K1 (14%), C (2%), beta-carotene (2%), and vitamins D, B1, B5, B6, and B9 in small quantities.

With 162 kcal per 100 g, the olive is one of the least caloric savory snacks (145 calories for a green olive; 170 kcal for a black olive). It is, therefore, a good choice for an aperitif.

Be careful, however, as the olives are very salty (100 g of olives are equivalent to 81% of the recommended daily intake), which can harm your health. And also, It, therefore, recommends eating olives in moderation.

Conclusion health benefits and side effects of olives benefits of olives- Do you like to snack on a few olives between meals or as an aperitif? That’s good because of this delicious and fragrant fruit. In there are nearly 500 varieties, that are full of nutrients beneficial to health. Integrating it into your daily diet (without abusing it) helps boost the body from head to toe.

Also Read: Benefits of Ashwagandha in Hindi

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