Health Benefits of Olives and Sample Recipe

Olive is a small tree species form the family Oleaceae. With the scientific name Olea europea, olives are common in Africa, Portugal, the Arabian Peninsula, and South Asia. As food, olive is famous for its olive oil that it is widely grown and used in the Mediterranean area. Moreover, olive has various health benefits.

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Antioxidant, Anti-Inflammatory, and Anti-Cancer

Olives has body-cleansing properties. According to World’s Healthiest Foods, olives are rich in antioxidants and anti-inflammatory substances, such as anthocyanins and oleupropein. As per the publication, the former is higher in amount than the latter in ripe olives. Antioxidants are beneficial to the body, as they help the body get rid of harmful substances like free radicals. Also, antioxidants prevent the onset of aging.

As an anti-inflammatory, olives can help reduce swelling, heat, and pain in an inflamed area, such as the arms and legs in arthritis. Studies have found that olive extracts have actions similar to those of anti-histamines at a microscopic level. The extracts demonstrated the ability to reduce the cells response to histamine, a molecule that is elevated during an allergic reaction and inflammatory process. Thus, it is assumed that olives can be included to the diet of people with inflammatory disorders or allergies.

Since olives have antioxidant and anti-inflammatory properties, they can defend the cells from conditions like cellular aberration, which is associated with cancer development.

Cardiovascular Health and Weight Loss

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Olives can protect the heart and help in weight management. According to Authority Nutrition, olives contain the fatty acid oleic acid, which is linked to the promotion of cardiovascular health. As per the publication, the fatty acid helps in the regulation of the body’s cholesterol levels and high blood pressure, two of the several risk factors when it comes to cardiovascular disorders. Oleic acid from olives is thought to reduce high blood pressure and high amounts of low-density lipoprotein or bad cholesterol, as elevated levels increase a person’s risk of having a heart disorder. Also, the fatty acid also prevents the oxidation of bad cholesterol, allowing it to protect the heart and blood vessels from damage.

Along with cardiovascular protection, olives can also help people who are trying to lose weight. According to Health Impact News, the monounsaturated fats in olives are responsible for weight loss. As per the publication, olive oil has shown its ability to breakdown fats within fats cells, allowing it to get rid of love handles and fatty stomach. Also, olives contain low amounts of calories and can trigger the elevation of the satiety hormone serotonin, which makes a person feel full.

Sample Recipe

Olives can be a healthy snack, such as in Orange and Rosemary Baked Olives. According to All Recipes, the ingredients include three and a half whole mixed olives, one-fourth cup of dry white wine, two tablespoons of fresh orange juice, two tablespoons olive oil, two cloves garlic, two sprigs fresh rosemary, two tablespoons fresh parsley, one and a half tablespoons chopped fresh oregano, four teaspoons grated orange zest, and one-fourth teaspoon of crushed red pepper flakes.

To prepare, the oven is heated to 375 degrees Celsius. Then, the olives are stirred together with the olive oil, orange juice, wine, and garlic in a baking dish. Next, the sprigs of rosemary are nestled in the olives. Once done, the contents are baked in the preheated oven for 15 minutes. After that, the rosemary sprigs are removed and discarded and the oregano, orange zest, parsley, and pepper flakes are stirred in.

Overall, olive is one of the nutritious fruits eaten by man and with its health benefits, its inclusion in various meal preparations will help promote the health of an individual or a family. Along with nutrition, total health and wellness can be achieved with regular exercise and adequate rest.

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