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Nutrition and Benefits of Olive for Health

Nutrition and Benefits of Olive for Health
InfoHealthyLife.Com - Olives (Olea europaea) are fruits native to Asia, Africa and the Mediterranean region. This fruit has been part of the Mediterranean diet for a long time. Olive can be served in fresh form as a snack, appetizer, marinated or taken from the oil.

In Indonesia alone, this fruit is still rarely served everyday. Olive oil is also not commonly used for cooking because the price tends to be more expensive than ordinary cooking oil. However, olives actually have many benefits that cannot be underestimated.

Olives are rich in various nutrients that are very beneficial for health. The benefits of olives are even recognized by the Prophet Muhammad who called them blessed trees. Trees and olive oil are also mentioned seven times in the Qur'an.

Olives are a very good source of iron and copper, with the amount of each reaching 41% and 28% of daily needs. Fruit that can be used as a substitute for dates in Ramadan is enriched with dietary fiber, vitamin A, vitamin E, potassium and calcium. There are also small amounts of vitamins and minerals such as niacin, choline and pantothenic acid.

But the most impressive are the fatty acids and phytonutrients they have. Starting from simple phenol (tyrosol and hydroxithrosol), terpenes (oleuropein, demetileuropein, erythrodiol, uvaol, oleanolic acid, elenoic acid, ligstroside), flavones (apigenin, luteolin), hydroxycinamic acid (cafeic acid, sinamic acid, ferulic acid, koumaric acid ), anthocyanidin (cyanidin, peonidin), flavonol (quercetin, kaempferol), hydroxybenzoic acid (gallic acid, protokatekat acid, vanic acid, sireric acid), hydroxyphenylacetic acid (homovanilic acid, homveratric acid), to linoleic acid, alpha linoleic acid, and omega 3.

Healthy heart
Olives have moderate calories, around 115 calories per 100 grams, most of which come from the fat content. The amount of total olive fat even reaches 50% of daily needs. But this fat is healthy because it is present in the form of monounsaturated fatty acids. These fatty acids can reduce LDL cholesterol levels and increase HDL in the blood. The oil extracted from olives is even recognized as one of the healthiest edible oils.

Olives also have hydroxytyrosol compounds which are one of the strongest natural antioxidants. Hydroxytyrosol can reduce the risk of blood clots and relax blood vessels along with vitamin E and carotenoids. Research shows that the Mediterranean diet can prevent the development of temporary arterial disease and stroke.

However, especially marinated olives contain a lot of sodium so those of you who have had heart disease or hypertension must be careful before eating it.

Prevent cancer
Olive contains anthocyanin which has the potential as an antioxidant and anti-inflammatory to prevent cancer. This fruit also has oleic acid which can inhibit the development of breast cancer trigger receptors. Likewise with erythrodiol, uavol, and oleanolic acid which can disrupt the life cycle of breast cancer cells.

Meanwhile, hydroxytyrosol will prevent DNA mutations and abnormal cell growth. Maslinat in olive skin is also considered to be related to the programming of dead cells or apoptosis in colon cancer cells. Vitamin E in it is also important to maintain the health of mucous membranes and skin by protecting it from free radicals.

Relieves inflammation
Antioxidants in olives function as anti-inflammatory which can relieve inflammation in the body. Consumption of olives can relieve pain and irritation of the joints, muscles, injuries, tendons, and inflammation due to other diseases such as rheumatism, arthritis, and gout. While oleuropein is useful as an anti-bacterial compound that can protect the body from bacterial infections both from the outside and inside.

Overcoming allergies
Olive has long been used in traditional medicine to prevent allergies. One study showed that compounds in olives function as anti-histamines which can inhibit histamine receptors named H1. Histamine itself is a molecule that is widely produced when allergies occur and can cause inflammation.

Prevent bone loss
The Mediterranean diet has long been known to be very good for reducing the risk of osteoporosis and bone loss, but the cause has only recently been discovered. Research shows that hydroxytyrosols and oleuroperin in olives can increase calcium deposition and bone growth so that density is maintained.

Healthy digestion
Olives are rich in healthy fiber, which amounts to 8% of daily needs. This fiber will protect your digestive system from various problems. How it works, fiber will stimulate peristalsis in the large intestine and facilitate your digestion. Fiber also makes you feel full longer so it's important for those of you who want to lose weight. Plus, fiber helps remove cholesterol from the blood thereby reducing the risk of heart and stroke.

Prevent anemia
Olive is also a very good source of iron and copper. Both are essential compounds in the formation of red blood cells. Without iron and copper, the production of red blood cells in the body can decrease and cause anemia.

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