27. Health Benefits of

Olive By Allah

Dad Khan

Olive Oil

• The health benefits of olive oil are unrivaled, and research reveals more benefits nearly every day. In fact, we are only just beginning to understand the countless ways olive oil can improve our health, and our lives. Olive oil is the cornerstone of the Mediterranean diet — an essential nutritional mainstay for the world’s longest-living cultures. Many of the health-promoting effects of the Mediterranean diet have been attributed to olive oil consumption.

• Replacing butter and other less healthy fats with olive oil has been shown to aid in the prevention of a myriad of diseases and counter effects of aging. One prominent cardiologist recommends at least two tablespoons of extra virgin olive oil each day to enjoy the many ways olive oil can be beneficial to your health and well being.

Olive oil

• Olive oil benefits are so extensive that it is considered a functional food with components that contribute to its overall therapeutic qualities including a reduction of risk factors of coronary heart disease, the prevention of cancers, and alterations of immune and inflammatory responses.

Olive History

• It's not clear exactly how olive trees arrived in the U.S., but it's clear that the time frame was much later, during the 1500-1700's. Spanish colonizers of North America definitely brought olive trees across the Atlantic Ocean during the 1500-1700's, and while some may have been brought directly to the region which is now California, olive trees may also have been brought to the region from Mexico, where cultivation by the Spanish was already underway.

FREE RADICALS

• A 100-gram serving of ripe olives has about 1.65 milligrams of vitamin E, a fat-soluble antioxidant that protects cells from the damaging effects of free radicals. Free radicals are molecules that damage cells and might contribute to the development of cancer. The recommended dietary allowance for vitamin E for men and women older than 14 years old is 15 milligrams. Vitamin E is also involved in immune function, regulation of gene expression, cell signaling and other metabolic processes.

Olive nutrition

• Olives are a remarkable source of antioxidant and anti-inflammatory phytonutrients. Most prominent are two simple phenols (tyrosol and hydroxytyrosol) and several terpenes (especially oleuropein, erythrodiol, uvaol, oleanolic acid, elenoic acid and ligstroside). Flavonoids—including apigenin, luteolin, cyanidins, and peonidins)—are typically provided in valuable amounts by lives, as are hydroxycinnamic acids like caffeic acid, cinnamic acid, ferulic acid, and coumaric acid. The phytonutrient content of olives depends upon olive variety, stage of maturation, and post-harvest treatment. Olives are a very good source of copper amd a good source of iron, dietary fiber, and vitamin E.

CANCER

• The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer

OLIVE WORK TO REDUCE PAIN

• Olives contain a compound called oleocanthal that has strong anti-inflammatory properties, mimicking the action of ibuprofen. Olive oil naturally reduces the pain of chronic inflammatory diseases such as arthritis and can be added to a daily diet to aid in pain reduction.

HEART DISEASE

• Olive oil lowers the levels of total blood cholesterol, LDL-cholesterol and triglycerides. At the same time it does not alter the levels of HDL-cholesterol (and may even raise them), which plays a protective role and prevents the formation of fatty patches, thus stimulating the elimination of the low-density lipoproteins.

OXIDATIVE STRESS

• Olive oil is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize

BLOOD PRESSURE

• Recent studies indicate that regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.

DIABETES

• It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.

OBESITY

• Although high in calories, olive oil has shown to help reduce levels of obesity.

RHEUMATOID ARTHRITIS

• Although the reasons are still not fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatiod arthritis

OSTEOPOROSIS

• A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis.

PROMOTES DIGESTIVE HEALTH

• Black olives are a good source of dietary fiber. A 100-gram serving -- about 3.5 ounces -- of ripe olives provides 3.2 grams of total dietary fiber. The recommended daily intake of fiber is 38 grams for men and 25 grams for women up to 50 years old. Soluble fiber can help lower blood cholesterol and glucose levels, while insoluble fiber adds bulk to your stool and promotes the movement of material through your digestive system.

OLIVE PROTECT ULCERS

• The antimicrobial properties in olives and olive oil help to combat the bacteria responsible for causing stomach ulcers. Studies have shown their high levels of polyphenols protect against eight strains of ulcer-causing bacteria, three of which are resistant to some antibiotics.

BOOST IRON INTAKE

• Eating olives will help to boost your iron intakeOlives contain a substantial amount of iron, a key factor in the formation of hemoglobin, the protein that carries oxygen throughout the body via the bloodstream. Iron also helps to build the enzymes responsible for regulating immune function and cognitive development

PREVENT STROKE• Dr. Cécilia Samieri, from the

University of Bordeaux and the National Institute of Health and Medical Research (INSERM) in Bordeaux, France, and colleagues reported in the journal Neurology that olive oil may prevent strokes in older people.

• The team found that older people who regularly used olive oil for cooking and salad dressing or with bread had a 41% lower risk of stroke, compared with their counterparts who never consumed it

DEPRISSION

• According to a study carried out at the University of Las Palmas de Gran Canaria in Spain and published in PLoS ONE, olive oil appears to have a slight protective effect regarding depression risk

REDUCE BREAST CANCER

• A team of scientists at the Universitat Autonoma de Barcelona in Spainfound a key mechanism by which virgin olive oil protects the body against breast cancer, in contrast to other vegetable oils.

OLIVE AS POWER

• A cup of olives contain 4.4 mg of iron. Iron helps in the synthesis of carnitine, an amino acid that converts fat into energy. Besides the iron up the hemoglobin in the blood.

REDUCE WRINKLES

• Eating olives improves the appearance of wrinkles by 20% since they contain oleic acid, which keeps skin soft and healthy. In addition, olives contain vitamin E, an excellent antioxidant for skin health

PROTECT AGAINST ALZFEIMER DISEASE

• Oleocanthal is a type of natural phenolic compound found in extra-virgin olive oil. In laboratory experiments with mice, researchers discovered that oleocanthal helps shuttle the abnormal Alzheimer's diseaseproteins out of the brain

IMPROVE MEMORY

• Olives contain polyphenols, a natural chemicals that reduce oxidative stress in the brain. Eating a daily serving of olives improves memory by 25% according to research from the University of Massachusetts at Amherst.

PREVENT ACUTE PANCREATITIS

• Researchers at the University of Granada in Spain carried out an in vitroexperiment which found that the components of extra virgin olive oil can protect from acute pancreatitis

CONTROL APPETITE

• The eating 10 olives before meals reduced appetite by 22% according to studies in Italy. Monounsaturated fatty acids containing olives are slower digestion and stimulate the hormone cholecystokinin, a hormone that sends messages of satiety to the brain. Moreover, these acids also stimulate the production of adiponectin, a chemical that burns fat for five hours after ingestion.

PROTECTS LIVER

• Investigators at the University of Monastir, Tunisia, and King Saud University, Saudi Arabia, carried out a study demonstrating that extra virgin olive oil may protect the liver from oxidative stress.

PROTECT FROM UCERATIVE COLITIS

• Ulcerative colitis, a fairly common long-term (chronic) disorder, is a disease that causes inflammation of the large intestine (colon). It is a type of inflammatory bowel disease that is similar to Crohn's disease, a related disorder.

• Scientists at the University of East Anglia in England say that consuming more olive oil could help fend off ulcerative colitis