Olive is one of the common dish ingredients people use today. Known as Olea europea in botany, olive comes from a small tree in the Oleaceae family and it is usually seen in dishes like salad and pizza. The following are the health benefits of olives, along with a sample recipe.
Health Benefits
Antioxidants
One health benefit of olive is its antioxidant property. According to World’s Healthiest Food, olive is rich in antioxidants called phytonutrients. As per the publication, these agents help the body prevent the negative impact of oxidative stress, a condition in which the cells become poorly safeguarded against oxygen damage related to decreased supply of antioxidant nutrients. A well-focused phytonutrient in olives is oleuropein, which is capable of reducing the oxidation of low-density lipoproteins or bad cholesterol. In addition, olives contain vitamin E, a vitamin that also serves as an antioxidant, just like vitamin A and C. hence, adding olive to the diet helps the body get rid of unwanted substances like toxins and free radicals.
Anti-Cancer
Another health benefit of olive is its anti-cancer properties. According to Authority Nutrition, olive and olive oil help reduce the risk of cancer. This is possible because of olive’s antioxidants and oleic acid, which have shown their abilities to interfere with the lice cycle of cancer cells in the breast, stomach, and colon. Nonetheless, more efforts have yet to be done in humans to validate the earlier findings about the fruit.
Weight Loss
Olives also assists weight management, particularly weight loss. According to Health 24, a person can reduce his appetite by up to 20 percent by just eating ten olives before a meal. As per the publication, olives have monosaturated fatty acids, which delay the digestion process. To add, these fatty acids activate cholecystokinin, the hormone that makes the brain think that the digestive system is full. Thus, adding olive to the diet helps a person lose weight because of the sense of fullness and reduction of cravings.
Bone Health
Another health benefit of olives include the promotion of the health of the bones. As per Authority Nutrition, some compounds found in olive and its oil have demonstrated the ability to counter bone loss in animal studies. Also, Mediterranean countries have lower osteoporosis rates, as compared to other European countries and animal studies revealed that Mediterranean diet is related to reduced fracture rates.
Sample Recipe
One recipe that uses olives as ingredients is Artichoke, Cheese, and Olive Antipasto. As per the publication, the ingredients include black olives, olive oil, roasted red bell peppers, marinated artichoke, balsamic vinegar, dried oregano, garlic, salt and pepper, smoked provolone cheese, and fresh basil leaves.
To prepare, as per the publication, the jars of artichoke hearts are poured with their liquid into a one and a half quart of larger container with a tight sealing lid. Next, the black olives, bell pepper, and provolone cheese are added. Then, the olive oil, oregano, balsamic vinegar, garlic, salt, and pepper are whisked together in a medium bowl. After that, the ingredients are poured in the container, the lid is sealed, and is refrigerated for at least three hours; it is mildly shaken about once every hour. Before serving, the mixture is allowed to settle to room temperature. Finally, basil shreds are used as to garnish.
