Health benefits of olives:
Traditionally, olives have been viewed as
very healthy food. The fruit provides calories; contain significant amounts of
plant-derived anti-oxidants, minerals, phyto-sterols, and vitamins.
Olives are a moderate source of calories;
100 g of fruits provide just 115 calories. Their calorie content basically
comes from fats. Nonetheless, the fruit composes healthy fat in the form of
mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) and palmitoleic acid
(16:1) that help lower LDL or "bad cholesterol" and increase HDL or
"good cholesterol" in the blood. Research studies suggest that
Mediterranean diet, which is rich in monounsaturated fatty acids help to
prevent coronary artery disease and strokes by favoring healthy blood lipid
profile.
Olive fruit contains tyrosol phenolic
compounds such as oleuropein and oleocanthal. These compounds are responsible
for its bitter and pungent taste. Oleocanthal, oleurpein, and its derivative
hydroxytyrosol are nature’s most powerful anti-oxidants. Together with vitamin
E and carotenoids, they play a vital role fighting against cancer,
inflammation, coronary artery disease, degenerative nerve diseases,
diabetes…etc.
Studies suggest that oleocanthal has
ibuprofen (NSAID) like ant-inflammatory activities. Mediterranean diet that
uses olive and its oil may be responsible in part for the lower incidences of
coronary artery disease.
Olive contains a good amount of vitamin E.
100 g cured, and canned fruits provide 1.65 mg (11% of RDA) of α-tocopherol.
Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the
integrity of cell membrane of mucus membranes and skin by protecting it from
harmful oxygen-free radicals.
In addition, the fruits contain good
amounts of minerals like calcium, copper, iron, manganese, and zinc. Further,
they are small sources of B-complex vitamins such as niacin, choline, and
pantothenic acid.
Oil expressed from these fruits is
recognized as one of the healthiest edible oils since it contains less
saturated fat, and composes linoleic (omega-6) and linolenic acid (omega-3)
essential fatty acids at the recommended 8:1 ratio.
Dr.S.Senthil Karunakaran,
M.D(Siddha)
AVIZTHAM SIDDHA HOSPITAL
No 6, Mounasamy Mutt Street,
Ambattur O.T, Chennai – 53
Contact no: 9444403023
Email; drkarunakaran@gmail.com
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