The fruit of the olive tree, sometimes referred to as the “European olive,” or olea european, is an olive. In addition to the Mediterranean Basin, olive trees are produced in South America, South Africa, India, China, Australia, New Zealand, Mexico, and the United States.
Different types of olives are a prominent ingredient in Mediterranean cuisine and a significant export for Spain, Italy, Greece, Turkey, and Morocco. In the United States, Kalamata olives are just as popular as green and black olives.
You will learn how many olives you should consume each day as you continue reading.
How do olives work?
The olive is a small tree or shrub in the Oleaceae family that has historically been found in the Mediterranean Basin and bears the scientific name Olea European, which translates to “European olive.”
It is known as Olea European ‘Montra, dwarf olive, or small olive when it is in shrub form. All of the Mediterranean nations as well as Australia, New Zealand, North and South America, and South Africa all cultivate the plant.
The type species for the genus Olea is Olea European.
advantages of olives for health
Mediterranean cuisine frequently uses olives as an ingredient. They have been connected to a number of health advantages, including as cancer prevention and heart health.
Let’s examine a few of the advantages of consuming olives for your health.
decrease of cancer
Oleocanthal, a substance found in olives, has been shown in studies to destroy cancer cells. Consuming olive oil is associated with a decreased risk of cancer, particularly breast cancer, according to another studies.
possessing antioxidant properties
It has been shown that eating antioxidants reduces your chance of developing chronic illnesses including cancer and heart disease. Olives are rich in antioxidants, which can reduce inflammation and stop the growth of bacteria, among other health benefits.
One investigation found that consuming the pulpy olive waste increased blood levels of glutathione, one of the body’s most potent antioxidants [source].
Heart health is improved by this.
Both high blood pressure and high cholesterol are risk factors for heart disease. Oleic acid, the main fatty acid in olives, has been associated with improved heart health.
While preventing LDL (bad) cholesterol from oxidation, it has the ability to reduce cholesterol levels. Numerous studies have demonstrated the ability of olives and olive oil to decrease blood pressure.
strengthened bone health
A decline in bone mass and quality is the hallmark of osteoporosis. You could become more fracture-prone as a result. Olives have been proposed as a possible anti-osteoporosis diet since Mediterranean regions have lower incidence of osteoporosis than the rest of Europe.
Several of the plant substances found in olives and olive oil have been demonstrated in animal studies to aid in the prevention of bone loss.
Despite the lack of human trials, data from animal studies and studies linking the Mediterranean diet to decreased fracture rates is encouraging.
Diabetes avoidance
By assisting the body’s glucose management, olive oil consumption has been related to the prevention of type 2 diabetes, according to study (sugar). Uncontrolled glucose levels may contribute to type 2 diabetes.
reduces the risk of cognitive diseases and their treatment
Oleocanthal, found in both olives and olive oil, has been linked to a decreased risk of Alzheimer’s disease and other brain disorders. Additionally, donepezil, a medication used to treat dementia, works better when this molecule is present.
Nutrition
Olives are rich in antioxidants and vitamin E, which may help lessen your chances of developing cancer, diabetes, heart disease, and stroke. Additionally, it includes vitamins and minerals including iron, calcium, copper, fiber, and carbs.
How many olives a day should I eat?
Despite the fact that olives have a low calorie density and can aid in weight reduction in a number of ways, due to their high salt and total fat content, they should only be ingested in moderation.
Furthermore, the number of calories in olives can quickly add up if you don’t keep watch of your portion sizes.
To stay under the advised limits, keep your daily intake of saturated fat to 2-3 ounces (56-84 grams), or 16–24 small– to medium–sized olives.
Olives can aid in weight loss, but because they are high in salt and fat, eating too many of them might undermine your efforts. You should thus keep your daily intake to no more than a few ounces.
Therefore, 16 to 24 tiny to medium-sized olives should be consumed every day as the response to the question “how many olives should I ea
