Experts recommend eating about 7 olives a day. It is a healthy food with high nutritional value and important health benefits and to maintain a healthy and balanced diet. We usually consume it as an appetizer and it has a wide variety with or without bone, whole or sliced and green or black. It is also used as an ingredient in many dishes of the Mediterranean diet.
For all this we want to share 7 reasons to eat olives:
1. Olives do not fatten, they enrich!
We usually eat relatively few olives. Seven olives, which is what can be in a salad, have approximately 20 kcal; and blacks (more mature than green ones), still have less. Therefore, if they get fat it should not be a concern when deciding whether we should eat. In addition, they contain fiber, a very important component when we talk about satiety and weight loss diets, since this fiber cooperates by promoting intestinal health, mineral absorption and the immune system.
2. They are rich in antioxidants, vitamins E and A, and iron
They are good, to protect the skin from aging, to moisturize it, regulate it in cases of dryness, irritation, sensitivity, atopic dermatitis and psoriasis. Thanks to their polyphenols, they help reduce inflammation in the most difficult skins.
Olives can also help us in cases of anemia, since they are very rich in iron, especially black. In addition, they collaborate when it comes to maintaining the balance of red blood cell levels.
One of the many properties of iron is that, in addition, it helps to synthesize carnitine, the amino acid responsible for letting the fat enter the cell to convert it into energy, it is good not to eliminate them, if we want to lose weight.
3. Contain omega-3 and 6
The omega-3 is also essential to improve the appearance and hydration of the skin, as well as to regulate the production of fat from the sebaceous glands in skin with acne.
It is very good that in the same food there is as much omega-3 as 6, to maintain its more balanced proportion and obtain circulatory, nervous, and hormonal benefits.
4. Protect the heart and circulation
Like olive oil, olives also have protective properties of the heart and circulation, and therefore cellular aging. That’s thanks to oleic acid, a monounsaturated fat that helps compensate for saturated fats.
Polyphenols (hydroxytyrosol, tyrosol) and their flavonoids (catechins) also help to reduce the oxidation of age, pollution, intense exercise … and to fight against free radicals. Eating olives on a regular basis can improve nervous, cerebral and even memory health.
Its water, fiber and fatty acids favor digestion and improve gastrointestinal health. If we take before meals, we increase the production of gastric juices, and with this cholagogue effect, we will help to expel more bile through the gallbladder.
6. They are a Mediterranean treasure
The olives, typical of the Mediterranean culture and tradition, provide a unique flavor, typical of this area, of which we should be proud.
Not only can they be consumed as an aperitif before eating, but also with breakfast or a snack: a bit of whole grain bread with olive oil is a very healthy alternative
7. Not suitable for hypertensive patients, very suitable for people with stress or low energy
Eye, since they naturally contain a lot of sodium, and canned ones even more. The commercial brands add even more salt, sodium stabilizers (more salt), anchovies (which contain a lot of salt), monosodium glutamate, acidulants, etc.
People with high potassium levels may benefit from eating olives by offsetting the sodium-potassium pump.
SOURCE: 20 minutes.