Everyone knows that the olive tree is a blessed tree with blessed fruits, and in the following article, we will talk about the most health benefits of olives.
The olive tree is blessed and famous in the Mediterranean regions, and it has many health benefits for the body and human life.
The health benefits of olives and side effects
Besides using olive oil and its woods to light fires for lighting and heating, its fruits are useful to provide the body with energy, and it is rich in essential minerals and fatty acids. Olives have multiple health benefits for the body from the inside and outside. (1)
Usually, nutritionists recommend eating olives daily because of their secrets and high nutritional value to maintain a healthy and balanced diet.
Among the most features of olives, whether green or black, are as follows:
Olives are nutritious foods rich in essential minerals such as iron, iodine, copper, sulfur, phosphorous, magnesium, potassium, sodium, and calcium.
It contains essential vitamins and amino acids.
Olives contain vitamins A, B, and E and thus powerful antioxidants.
It contains oleic acid, which is a mono fatty acid with beneficial properties that protect the heart. (2)
It is available in stores and markets in abundance at low prices, and it is useful in many recipes.
The health benefits of olives
Due to the qualities that we have mentioned, the health benefits of olives are varied and numerous as follows:
1. Olives maintain heart health and arteries
2. Olives strengthen The Immune System
3. Olives improve memory level
4. Olives control appetite and weight loss
Olives are low in calories and are a good source of healthy fats.
They are two factors that may promote weight loss by reducing hunger when consumed and help you feel full, reduce the amount of food eaten later, especially sugars, and replace less healthy fats in your diet. (13)
5. Olives improve skin and hair health
Olives contain oleic acid, which protects the skin and maintains its elasticity, moisture, and softness.
With powerful antioxidants such as Vitamin E, free radicals are eliminated, fight signs of aging, wrinkles, and keep skin smooth and healthy.
Olive oil has also found a role in treating eczema, cracked hands and feet, and sunburn.
It is also very beneficial for the scalp and hair, as it prevents hair dryness and moisturizes dry scalp.
4. Olives prevent anemia
Olives are a good source of iron, as iron is a part of hemoglobin in the blood.
7. Olives support the digestive system
8. Olives reduce inflammation
Chronic inflammation plays a crucial role in many diseases, including rheumatoid arthritis and psoriasis.
Olives are full of antioxidants, which can help treat chronic infections and relieve symptoms of these and other conditions.
9. Olives regulate blood pressure
The study showed that the elderly blood pressure patients following a diet containing virgin olive oil for four weeks reduced the level of blood pressure. They have systolic, as this study indicated that this oil helps reduce the level of harmful cholesterol and triglycerides. (16, 17)
10. Olives regulate blood sugar levels
A preliminary study published in the Journal of Medical Food in 2012 indicated that consuming olive leaf extract for 14 weeks reduced cumulative and fasting blood sugar levels in 79 people with type 2 diabetes. The same study found also that this extract helps reduce the rate of digestion and absorption of carbohydrates for animals. (18)
A systematic review and statistical analysis published in the Journal of Nutrition and Diabetes in 2017 of four studies in 15,784 people with diabetes and 29 trials found that increasing olive oil consumption may reduce the risk of developing type 2 diabetes by 16% compared to its consumption in low amount. Also, it may reduce the cumulative and fasting blood sugar levels, which can help control blood sugar levels. (19)
You should note that people with diabetes must control blood sugar levels when consuming olive oil because it has properties that reduce blood sugar levels. (20)
Side effects of olives
Eating olive oil is often safe if the calories are equal to 28 milliliters or two tablespoons, which equates to 14 percent of the total daily calories.
Besides, virgin olive oil has been useful in Mediterranean diets at the rate of one liter per week for a period of up to 5 thousand years.
And consuming it by mouth is considered acceptable to the body. As for the consumption of olive leaves, there is not enough information to prove the safety of its use, but there have been no cases of side or health effects associated with the olive leaves or the pulp of the fruit so far.
There is also insufficient information to prove the degree of safety of consuming olive products by pregnant and breastfeeding women. And it is better not to eat it in greater quantity than that naturally present in foods. (21)