Healthy Food – Olives

(May be part of your healthy balanced diet)

Introduction of Olives as Healthy Food

  • The origin of olives generated from Mediterranean region some 8,000 years ago; olives used for food and a source of oil, that’s the reason olives are considered as one of the oldest foods known to mankind.
  • The olive tree was known for the symbol of peace and happiness.
  • The oil content of olives varies from 15 to 35 % according to the types of olive (variety) and the origin where climate, weather, and soil can affect climate, weather, and soil can affectclimate, weather and soil may affectclimate, weather, and soil can affect, the oil is rich source of omega-9 / oleic acid.
  • Olives are rich in iron, calcium & copper and are excellent source of dietary fiber, but the only negative factor is high in sodium.
  • The good thing is no cholesterol and no sugar. A perfect fit for a low carb life-style.
  • 100 grams of olives contains around 103 kcal, 3 g of fiber and 2 mg of Vitamin E.

Health benefits of Olives

  • Olives considered as one of the best natural sources of Vitamin E, a fat-soluble natural antioxidant (widely used in medicines, and as preservative in food) that neutralizes damaging free radicals.
  • Olives are good source of healthy monounsaturated fat “Monounsaturated fats have been found to reduce the risk of atherosclerosis and increase HDL (good) cholesterol”. Shown positive effect on the blood cholesterol in our body (keep cholesterol from sticking to our artery walls and away from plaque formation)
  • It also helps to control blood sugar levels.
  • Olives contains natural antioxidants called polyphenols and flavonoids that are believed to help us to ward off cancer, having properties of anti-bacterial, anti-inflammatory and anti-fungal.
  • Stimulates immune system and stimulate production of hydrochloric acid in the stomach.
  • For the muscles it possesses a beneficial protein-to-fat ratio while remaining alkaline.
  • For the skin it erases the fine lines and wrinkles and smoothen the skin.
  • Have a protective effect on cells that can lower the risk of damage and inflammation.
  • Help reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis.
  • Help prevent heart disease.
  • Help prevent colon cancer.
  • Help prevent the frequency and intensity of hot flashes in women going through menopause

Uses of Olive

  • Olive is a fruit by nature but more or less it is used as a vegetable in culinary, you may see in salads, as toppings for pizza and as a snack.
  • Raw olives cannot consume because of its bitterness; Olives are normally cured – lye process, fermented or stuffed with herbs and spices.
  • One of the most popular uses of olive is extracting olive oil. Olive oil is popular for cooking, sauté and stir fry and considered as healthy alternative to other seed oils.*
  • Olive oil is easy to digest because of monounsaturated fat, our body can handle it with ease; can be taken with vegetables or whole grain bread, and as a topping for salad and sauces.
  •  The juice of olive and olive oil is consumed as it is for various ailments and by mixing-up with functional foods and medicinal foods, hence olive and olive oil should be considered as important part of our diet and “essential”.
  • Olive soup is a good remedy for a sore throat, according to traditional Chinese medicine.

* Take care of high temperature / flame – (should not exceed smoke point) use the lowest heat as possible to retain the properties of healthy olive oil.

What studies say?

 “It has been found at the University of Granada that maslinic acid prevents cancer and regulates apoptosis in cancer growth. This ingredient is found in olive skin wax taken from the broken olive pulp.

Maslinic acid regulates cell growth and helps control the hypertrophy and hyperplasia process. This is beneficial in cancer treatment. Professor L. Cara from the department of Molecular Biology and Biochemistry, and Ph D student, Fermando Zurita found three advantages of Maslinic acid. The first is highly cytoxic, which is different from anti-carcinogenic products. Second, it is a less toxic and more natural compound that only acts on carcinogenic cells. Third, it prevents cancer appearance and has a preventative nature.

Even though Professor L.Cara studied the effect of maslinic acid for treating colon cancer, the acid can be effective in many types of tumors. This has only been tested on mice, but could easily be tested on humans in the near future.”

Important Note

  • When choosing olives for their health benefits (and flavor) always opt for those that have been traditionally cured (as opposed to lye-processed). No matter what the variety, they’re sure to add a burst of flavor and nutrition to any dish.
  • When choosing olive oil for health benefits always go for extra-virgin- first pressed or cold-pressed /expeller-pressed. Extra-virgin olive oil is purest; stable (against oxidation doesn’t not turn rancid as other seed oils); lowest in acidity and one of the healthiest oil in the world.

 Inspired from,,

About Abdul Quddus

• Abdul Quddus has been writing and presenting healthy articles since late 1998, mostly on subjects related to biotechnology, lipid sciences (fats & oils), healthy fruits & vegetables and value added products, • Having experience of 11+ years in Research and Development of food products, and Operations of Quality Assurance and Management. • International work experience in Multinational food groups. • Known as Specialist in Fats and Oils and its allied products. • Expert in Dry Food Mixes, Bakery / Dairy Ingredients and Nutraceuticals (Functional Foods). • Proficient in making Fruits & Vegetables value added products. • Good Sensory Evaluation and Tasting of food products (Trained/Expert workshop from 3 reputed organizations). • Strong academic background – M.Sc. Industrial Chemistry; Bachelor Degree in Biotechnology, Microbiology and Chemistry; Few Diplomas in Management Systems; and Attended more than 20 Training Courses related to Food formulation, processing, quality, safety,and testing/analysis. • Active and Senior member of few groups and associations.
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3 Responses to Healthy Food – Olives

  1. Pingback: Healthy Food – Olives | Helping Build Healthier Life | ClubEvoo

  2. Bushra says:

    Although i love olives and i can see here lot of health benefits, i saved this article as my favorite, keep me update for latest arrivals.
    Bushra from Bahrain

  3. pharmacy technician says:

    Terrific work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher!

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