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Olives – sources, health benefits, nutrients, uses and constituents at

Wednesday, June 21, 2017 by

Olives are a “stone fruit” that have a single seed in the middle, surrounded by an edible pulp. The size and shape varies depending on the type; but on the average, it weighs between three and five grams. They’re green when raw and turn to yellow to dark when they ripen. These are among the most enjoyed foods around the world. You can find them in salads, pizza, meat, and even some cocktail drinks.

List of known nutrients

  • Calcium
  • Copper
  • Essential fatty acids
  • Iron
  • Linoleic acid
  • Magnesium
  • Manganese
  • Oleic acid
  • Pantothenic acid
  • Phosphorus
  • Potassium
  • Pyridoxine
  • Riboflavin
  • Selenium
  • Sodium
  • Thiamin
  • Vanadium
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Zinc

Medicinal uses for olives

Olives have tons of medicinal uses from promoting heart health to keeping the bones strong. Olives contain healthy fats that are key to keeping the heart healthy. The dietary antioxidants present in these fruits have been proven to reduce the risk of chronic diseases like heart ailments as well as cancer.

You can improve high blood cholesterol and blood pressure when you regularly eat olives. They contain oleic acid, a fatty acid that regulates cholesterol levels. Furthermore, the compounds you can get from these tiny treats are helpful in preventing bone loss. Studies have found that a compound called hydroxytyrosol is linked to increasing calcium deposition and bone growth. Findings of such studies discovered a notable drop in incidences of osteoporosis.

When it comes to cancer prevention, olives can help inhibit the growth of factor receptors that cause the development of breast cancer, thanks to its oleic acid content. The antioxidants found in them are also useful in fighting free radicals that can turn healthy cells into cancerous ones. Moreover, olives contain hydroxytyrosol,which prevents DNA mutation and abnormal growth of cells.

Olives can provide you as much as 20 percent of the daily fiber requirement. The high fiber content helps improve the digestion process. You’ll feel full longer so you don’t feel hunger pangs and be tempted to overeat.

Body systems supported by olives

The health benefits offered by olives are tremendous, considering they’re tiny. These nutrition powerhouses are great to add to your diet because they can: improve weight loss, keep the heart healthy, prevent cancer cell growth, improve digestion, reduce inflammation, and strengthen bones.

Hydroxytyrosol are anticoagulants which help thin the blood. This is important because it prevents blood clots and keep the flow of blood normal. Healthy functioning blood vessels will remove the strain on the heart, helping it perform its duties without any problems. The same compound helps bone remain strong and healthy. By ensuring calcium is properly absorbed by the bones, your risk of osteoporosis is significantly reduced.

Olives reduce the risk of weight gain and constipation. Because they’re packed with fiber, olives help improve the movement of bowel and keep you feeling satiated so you don’t binge. Olives can increase gastrointestinal and digestive health with the help of fiber. Similarly, fiber helps eliminate excess cholesterol in the blood, which can help boost heart health.

Speaking of heart health, iron and copper are two essential components also present in olives that are responsible for ensuring there’s enough red blood cells in the body so you don’t experience fatigue, cognitive malfunction, and decline of organ health. Eating enough olives will help your heart pumping blood normally.

These are also effective in treating allergic reactions, thanks to their anti-inflammatory properties. Certain compounds found in olives block the receptor sites for histamines — the main culprit for allergic reactions. These can also provide relief from pain brought by arthritis and gout.

Ways to enjoy olives

Olives are definitely okay to snack on. They are also great to add to any recipe. You can toss them in salads, create deviled eggs, on roasted chickens, loaves, steaks, pasta, and pizza, of course. We’ve got some more awesome olive recipes for you.

Where to learn more


Olives can bring relief from arthritis, gout, and other inflammatory conditions.

Olives promote a healthy heart.

Olives prevent heart attacks, strokes, and certain types of cancers.

Olives strengthen bones and keep osteoporosis at bay.

Olives can help you lose weight.

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