What are the advantages of Olive? Is it safe for everyone?

Olive is an important aspect of the Mediterranean diet, and its popularity in recent years has grown worldwide.

According to a report published by the British newspaper “The Telegraph”, Dietician Sophie Troutman said that it was a healthy and delicious option for eating snacks, however, we still need to know.

What are the health benefits of Olive?

1- Great with healthy fats of the heart

“The reason why olive is very healthy is due to the amount of healthy fats that have it,” said Amati dietitarian doctor Federera. It is fat, which is actually very rare. ”

Most fats in olives are monosaturated fats, 74 percent of them, with omega -9 fatty acid, with many health benefits. A study published in the magazine “Nutrint” has found that olive reduces inflammation and tension and supports heart health.

Another study conducted on 25 thousand women who follow the Mediterranean food found that they reduced the risk of cardiovascular diseases, which were associated with inflammation, insulin resistance and foods for blood pressure.

Dr. Amati explained: “If you are trying to prevent type 2 diabetes or suffer from weakness in controlling blood sugar, thanks to these fats.”

2- It is useful for bowel health

Dr. Amini said that olives are rich in polyphenols, with natural vegetables and multiple health benefits. “It has an antioxidant effect, and it reduces infections and it is great for intestinal health,” she said.

Microbium uses our polyphenols, providing energy to our body and to produce metabolic products that play an important role in performing basic functions. “It is also believed that it is very useful for the health of the nervous system, thus for the brain and nervous system,” said Dr Amati.

In addition to polyphenols, the olive of the fibers needed for intestinal health is a good source. The beneficial bacteria play in the fiber, which creates a more different and healthy microbia, which boosts immunity, regulates bowel movement and improves digestion. Eating enough fiber can also help weight control and reduce the risk of heart disease. Recent research provides cognitive benefits to those over 60 years of age.

3- Great in vitamins and minerals

Olive (especially black) is rich in vitamin E, and it is antioxidant, which reduces infections and protects the heart. “Vitamin E is also useful for skin health and immune functions,” Truitman explains.

Vitamin E is considered fat soluble, which means fat and oils are required to absorb when eating the body. “Other causes of healthy fats in olives are vitamin E.

Olives have good amounts of calcium and copper, both of which require the health and functions of the nervous system. In addition, if calcium is needed to strengthen the bones and teeth, the copper helps to produce energy and support the immune system.

And the doctor concludes my country: “Clearly, I have no reason to prevent you from eating olive, unless you love him. It is rich in healthy fats of the heart, and antioxidants beneficial for the intestine, vitamins and needed minerals.”

Is Olives Safe to everyone?

Dr. Amati Olive says that it is usually safe for many. However, she adds: “People with sodium or blood pressure problems should be aware of their olive consumption.” This indicates that those who follow the low -saelt diet will choose black olives instead of green because sodium is usually less due to its more periodic and different saluting process.

How many olive beads should you eat every day?

Dr. Amini said that olives should be taken in moderation as part of a healthy and varied diet. People are advised not to worry about size, but they only take care of the salt and the amount of sugar they eat. “Buy the varieties you like, add them to salads or cook the fish with it and continue to enjoy them as part of a balanced diet.”

Which is healthy: green or black olive?

Dr. Amati explained that the green olive usually picks it up before the ripening is completely ripe, but the black olives are completely mature. Their taste, texture and content of polyphenols are slightly different, but one of them does not mean that one of them is more healthy than the other.

Dr Amati said, black olives have a soft taste, but for a short period of time, it is more severe, tight and fiber.

Low black olives, high greatness of polyphenols, so its anti -inflammatory effect is slightly stronger. A study published in Nutrition Sciences magazine in 2020, with the maturity of Olive, increases its water content with its water content, which means that black olives are more fat.

“I recommend that I eat two types,” said Trotman. With some slight differences, they do not adhere to a type, because the variation is very beneficial for bowel and public health.