Olive plays a vital key role in all fruits. Not only for their good taste, but we dont know that olives have a huge number of health benefits for us ?
One tablespoon of ripe olives contains 0.07 grams of protein, 10 calories and 0.3 grams of dietary fiber.
Minerals:
Potassium - 1 mg
Calcium - 7 mg
Sodium - 73 mg
Iron - 0.28 mg
Selenium 0.1 mcg
Manganese - 0.002 mg
Copper - 0.021 mg
Zinc - 0.02 mg
Also contains small amounts of other minerals.
Vitamins:
Vitamin A - 34 IU
Niacin - 0.003 mg
Pantothenic Acid - 0.001 mg
Vitamin B6 - 0.001 mg
Vitamin C - 0.1 mg
Vitamin E - 0.14 mg
Vitamin K - 0.1 mcg
Contains some other vitamins in small amounts.
Benefits
CANCER
The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.
HEART DISEASE
Olive oil lowers the levels of total blood cholesterol, LDL-cholesterol and triglycerides. At the same time it does not alter the levels of HDL-cholesterol (and may even raise them), that which plays a protective role and prevents the formation of fatty patches, thus stimulating the elimination of the low-density lipoproteins.
OXIDATIVE STRESS
Olive oil is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.
BLOOD PRESSURE
Recent studies has identified and indicated that regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.
DIABETES
It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.
OBESITY
Although high in calories, olive oil has shown to help reduce levels of obesity.
RHEUMATOID ARTHRITIS
Although the reasons are not still fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatiod arthritis.
OSTEOPOROSIS
A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis.
OLIVE OIL DIET REDUCES RISK OF TYPE 2 DIABETES
Traditionally a low-fat diet has been prescribed to prevent various diseases such as heart disease and diabetes. While studies have shown that high fat diets may increase the risk of certain diseases such as cancer and diabetes, it appears that it is the type of fat that counts rather than the amount of fat. We now know that a diet rich in monounsaturated fats such as the ones found in olive oil, nuts and seeds actually protects from many of these chronic diseases.
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