wellhealthorganic.com:11-health-benefits-and-side-effects-of-olives-benefits-of-olives: Olives, the small fruit cherished for their rich flavor, have long been associated with Mediterranean cuisine. Beyond their culinary appeal, olives offer numerous health benefits. Packed with heart-healthy monounsaturated fats, they promote cardiovascular well-being and reduce the risk of chronic diseases. Olives are also a source of antioxidant compounds that combat inflammation and protect against oxidative stress. Their high content of vitamin E contributes to skin health and immune function. However, it’s important to moderate consumption due to their high sodium content, which may be a concern for individuals with hypertension. By understanding their secrets, olives can be enjoyed as a part of a balanced diet for optimal health.
Health Benefits of Olives
Olives are the main ingredient in Mediterranean cuisine. The olive oil is produced by crushing olive fruits and extracting the oil from the pulp. They offer several health advantages, including heart health and cancer protection.
1. Fights Cancer
Olives include a high concentration of antioxidants. Therefore, it can help reduce the risk of cancer. In addition, studies prove that these antioxidants help to prevent the uncontrollable growth of cancer cells.
2. Anti-inflammatory Properties
Olives and olive oil have anti-inflammatory properties. They help in reducing robust immune responses in the body. Such reactions result in inflammation. Unfortunately, prolonged inflammation for extended periods may also become harmful. It can lead to diseases such as arthritis and inflammatory bowel disease.
Studies show that olives’ antioxidants such as oleocanthal and oleic acid are significantly helpful in reducing inflammation.
3. Improves Cardiovascular Health
Olives significantly lessen the chance of developing heart disease. Extra virgin olive oil is a critical component of a diet that suits heart health. It protects against heart disease in many ways.
Studies show that the mono-unsaturated fats in olive oil may decrease the risk of heart diseases such as stroke. The mono-unsaturated fats in olive break down easily in the body. Thus, it reduces cholesterol storage in the body. It also reduces inflammation and prevents the blockage of arteries.
Some research reviews demonstrate that olive oil has the ability to reduce blood pressure, a significant risk factor for heart disease. Therefore, extra virgin olive oil also has important cardiovascular benefits.
4. Strengthens Bones
Some phytochemicals present in olives and olive oil aid in preventing bone loss. Olive oil supplements improve inflammation and decrease oxidative stress in rheumatoid arthritis. In addition, olives dramatically improve grip power, joint discomfort, and early rigidity in patients with rheumatoid arthritis.
Studies indicate that an olive-rich diet can be associated with reducing fracture rates.
5. Rich in Antioxidants
Antioxidants in your diet can decrease the chances of developing chronic diseases. High levels of free radicals in the body can cause oxidative stress. As a result, it damages the cells and tissues. Oxidative stress can also cause diseases such as heart disease and cancer.
Olives are high in antioxidants, which provide a variety of health advantages. For example, antioxidants help reduce inflammation and microbe growth inhibition. In addition, consuming the pulpy residue from olives raises glutathione. It is one of the most potent antioxidants in the body. According to research, glutathione helps reduce inflammation and aids the body to fight against infection.
6. Antibacterial Properties
Some antioxidants in olive and olive oil aid biological activity and help lessen your chance of developing chronic illnesses. Additionally, they can help reduce inflammation and lower your blood cholesterol levels. As a result, olives may reduce the risk of heart disease.
Olive oil provides a variety of antibacterials that help prevent or eliminate dangerous microorganisms. Helicobacter pylori is one of them. It is a bacteria that dwells in the stomach and may cause stomach ulceration and bowel cancer. However, research has demonstrated that extra virgin olive oil is effective as it can protect against eight potent bacteria strains.
7. Improves Brain Health
Oxidative damage to the brain also leads to Alzheimer’s disease. Excess free radicals produced in the body can damage the brain tissues and this might lead to several symptoms, such as memory loss and confusion.
A study proposed that extra virgin olive oil helps prevent Alzheimer’s disease. It is due to olive’s protective effect on blood vessels in the brain. Oleocanthal-rich extra virgin olive oil may help reduce or halt the course of Alzheimer’s disease.
8. Helps with Depression
Studies suggest, people who consume unhealthy food are at a greater risk of developing depression. For example, consuming foods rich in trans fats and prepackaged baked products are more likely to suffer from depression.
A research study found that olive oil has antidepressant properties that help preserve the neurological system. In addition, they may be effective in treating depression and anxiety.
Possible Risks and Precautions
Olives also have some side effects if you consume more than required. Although these can be mitigated by proper use alongside a balanced diet, knowing them is vital.
Olives are generally very healthy and do not pose risks to your health. However, improper consumption can potentially lead to health issues.
Here are some common potential risks associated with the consumption of olives:
1. Weight Gain
Olives contain lots of sodium. A continued diet with excess sodium may cause bloating. Additionally, high sodium levels can cause severe health issues in the body. Olives also contain lots of fats in them. Although these are good fats and good cholesterol, they might be responsible for causing unnecessary weight gain if consumed excessively.
2. Allergies
Allergies to olives are generally rare. However, olive trees contain lots of pollen. Moreover, pollen allergy is widespread worldwide. Sometimes pollen can stick to the surface of olives.
Studies show that if you are allergic to pollen and consume raw olives, you may experience an allergy. They can worsen any preexisting allergies in people. However, you can avoid this by taking processed olives.
Some common symptoms are:
- Fatigue
- Dry mouth
- Rough throat
- Itchiness
3. Low-quality Cholesterol
Olives contain low-quality HDL (also known as good cholesterol). However, the amount of HDL in the body isn’t crucial. Instead, it’s how efficiently the HDL works in the body. Its role is to carry the cholesterol from the body to the liver. Therefore, low-quality HDL cannot function efficiently. As a result, olives may negatively affect cholesterol functioning if you consume too many.
4. Contains Heavy Elements
There is a slight possibility that olives contain trace amounts of boron, sulfur, tin, and lithium. Consuming an excessive amount of heavy metals can be detrimental to your health and raise your chance of developing cancer. The level of these metals in olives, on the other hand, is often much below the fatal limit. As a result, this fruit is harmless. However, excessive consumption over the years may have adverse effects.
5. Contains Acrylamide
According to several studies, acrylamide may increase the risk of cancer. In addition, when olives are over-processed, they store some chemicals. As a result, certain olive varieties, particularly mature California black olives have elevated levels of acrylamide due to processing.
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