Olive is a fruit, growing on the tree of the same name, native to coastal areas of the eastern Mediterranean region, apart from Asia and parts of Africa. Olive tree has been cultivated since ages, being the source of olives for consumption, olive oil, fine wood and even the useful olive leaf. Today, amongst the most popular uses of the tree is the production of olive oil. Though widely used in the Mediterranean region, olive oil is becoming increasing popular as a cooking medium, across the globe. The main reason for it being the high nutritional value of the fruit and the health benefits it offers to the users. Read on further to explore the nutrition benefits of eating olives and using olive oil.
Nutritional Value of Olives
Given below is the amount of nutrients present in three olives, combined together:
- Fat - 2.5
- Cholesterol - 0mg
- Sodium - 110mg
- Carbohydrate - 1g
- Calories - 25
- Protein: 0g
- Iron
- Vitamin E
- Dietary Fiber
- Copper
- Fatty Acids
- Amino Acids
Nutritional Value of Olive Oil
Given below is the amount of nutrients present in 100 gm olive oil:
Energy - 900 cal
Energy - 900 cal
- Saturated Fats - 15.6 gm
- Unsaturated Fats - 73.4 gm
- Poly-saturated Fats - 9.5 gm
- Vitamin E - 19.4 mg
Health Nutrition Benefits of Olives/ Olive Oil
- The mono-saturated fats present in olives/olive oil, when combined with the antioxidant protection offered by vitamin E, lower the risk of damage and inflammation.
- Olive/olive oil contains active phytonutrient compounds, including polyphenols and flavonoids, which have been found to have significant anti-inflammatory properties.
- The vitamin E present in olives/olive oil has been known to offer cellular protection against free radicals present in the body.
- Olives/olive oil prevents the oxidation of cholesterol in the body and thus, helps reduce the risk of having heart attack or stroke.
- Since they help the body in neutralizing free radicals, the nutrients in olives/olive oil also lead to prevention of colon cancer.
- Olives/olive oil are said to be effective in reducing the frequency and/or intensity of hot flashes in women, who are going through menopause.
- Regular consumption of olive oil has been associated with decrease in systolic (maximum) as well as diastolic (minimum) blood pressure.
- Those who consume olives/olive oil are at a lesser risk of developing diabetes at later stages in life.
- Good quality olive/olive oil contains a natural chemical that acts like a painkiller.
Olive/olive oil has been known to be beneficial for people suffering from the following ailments:
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