The delicious Mediterranean agricultural product. The olive is a low calorie, low GI food that is rich in antioxidants and heart healthy as it contains oleic acid. They could even help your weight loss or cholesterol reduction efforts!
How many olives you should eat daily for good health and cancer prevention
By consuming 3-4 olives a day or 3 tablespoons of raw extra virgin olive oil you protect your body from cancer.
It does not require meticulousness, taking medication or incorporating special habits into daily life.
All you need to do is consume 3-4 olives a day or 3 tablespoons of raw extra virgin olive oil (50 ml).
As the researchers explain a polyphenol contained in the olive tree, hydroxytyrosol, destroys cancer cells and prevents their proliferation.
Specifically, it targets the cancerous erythroleukemic K562 cells but not peripheral blood mononuclear cells.
It is generally accepted that a Mediterranean diet rich in olives provides 10-20 mg of phenols. Assuming that they are adequately absorbed, the antioxidant effect will be sufficient.
Hydroxytyrosol is found in Cretan dittany, lavender, louis, grapes, carob and wild blueberry, while its anti-cancer activity is difficult to dispute due to the large amount of evidence available.
There are many varieties of table olives and all of them have important nutrients such as vitamins and minerals:
Calcium: It helps in the development of bones and muscles, as well as in the functions of the nervous system.
Sodium: Olives are usually packed in brine, so they contain sodium.
Copper: Reduces the risk of heart disease.
Vitamin E: Powerful antioxidant found in most plant-based foods with high fat content.
Iron: Necessary for the transport of oxygen in the blood.
Fat
Olives are 11-15% fat. Most of this is oleic acid, a fatty acid with many health benefits.
Carbohydrates and fibre
Most of the carbohydrates found in olives come from fibre, which is a pillar of a healthy diet.
See the most important benefits of olives:
They eliminate excess cholesterol in the blood.
They limit fluctuations in blood pressure.
They are an excellent source of dietary fibre as an alternative to fruits and vegetables.
It is a very good source of vitamin E.
They act as an antioxidant, protecting cells.
They reduce the effects of degenerative diseases such as Alzheimer's disease, benign and malignant tumors, including phlebitis.
They help to prevent blood clots that could lead to myocardial infarction or deep vein thrombosis.
They protect cell membranes against diseases such as cancer.
They protect against anaemia (iron deficiency).
They enhance fertility and the reproductive system.
They play an important role in maintaining a healthy immune system, especially during oxidative stress and chronic viral diseases.
Olives are also proven to be an aphrodisiac food!
They are nutritious and rich in mineral content such as sodium, potassium, magnesium, iron, phosphorus and iodine.
They provide essential vitamins and amino acids.
They contain oleic acid, which has beneficial properties for the protection of the heart.
They contain polyphenols, a natural chemical that reduces oxidative stress in the brain. So, by eating a serving of olives daily, you will have an improvement in your memory of up to 25%.
Just one cup of olives is a great source of iron (4.4 mg).
Eating olives can improve the appearance of wrinkles by 20%, since they contain oleic acid, which keeps the skin soft and healthy.
By eating just 10 olives before a meal, you can reduce your appetite by up to 20%. This is because the monounsaturated fatty acids found in olives slow down the digestion process and boost cholecystokinin, a hormone that sends fullness messages to the brain.
They also help your body to increase the production of adiponectin, a chemical that burns fat for up to five hours after consumption.
CAUTION - Olives are rich in beneficial fats and harmful salt, so we must be careful which ones we consume and how we consume them.
