Olive is a fruit that has a sour, tangy, salty taste and it is very tasty to eat with chilly and salt. People use olives to make oil, pickles and can use in various dishes like salad, sandwiches, vegetables, dal, etc. also. People have cultivated olive trees for more than 7,000 years, and they have long associated its fruit with health benefits. There are hundreds of olive species, and these fruits and their oil form an integral part of the Mediterranean diet, which may help people prevent disease and live longer.
100 grams of ripe olive contain:
- energy: 116 calories
- protein: 0.84 g
- total fat: 10.90 g
- carbohydrate: 6.04 g
- fiber: 1.60 g
- calcium: 88 milligrams (mg)
- iron: 6.28 mg
- magnesium: 4 mg
- potassium: 8 mg
- sodium: 735 mg
- zinc: 0.22 mg
- copper: 0.25 mg
- vitamin C: 0.90 mg
- niacin: 0.04 mg
- vitamin B-6: 0.01 mg
- vitamin A: 17 micrograms (µg)
- vitamin E: 1.65 mg
- vitamin K: 1.4 µg
- carbohydrate: 3.84 g
- fiber: 3.30 g
Health Benefits:
- Dietary antioxidants can reduce your risk of chronic illnesses, such as heart disease and cancer. Olives are rich in antioxidants, with health benefits ranging from fighting inflammation to reducing microorganism growth.
- The fact that olives are antioxidant-rich food and have anti-inflammatory properties make them natural protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. Few studies reveal that anti-cancerous compounds disrupt the life cycle of cancer cells in the breast, colon, and stomach cancer.
- Olive is very good for heart health. High blood cholesterol and blood pressure are both risk factors for heart disease. Oleic acid, the main fatty acid in olives, is associated with improved heart health. It may regulate cholesterol levels and protect LDL (bad) cholesterol from oxidation.
- Olive is very good for good memory. Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. By eating a daily serving of healthy olives, you can help improve your memory.
- Olive can reduce the risk of Osteoporosis is characterized by decreased bone mass and bone quality. It can increase the risk of fractures. Some of the herbal compounds found in olives and olive oil that help prevent bone loss.
- Olive is very good for skin health also. Eating healthy olives helps skin stay soft and healthy since they contain oleic acid. Olive oil can reduce the stress marks of pregnancy.
