Four Benefits Of Eating Olive Fruits For Health – Olive fruit (Olea europaea) aka olive has been famous since time immemorial as fruit with many benefits. In Indonesia, this fruit is generally used when it is processed into olive oil, which can be used as cooking oil, oil to care for facial beauty, oil to nourish hair, and much more.
Four Benefits Of Eating Olive Fruits For Health
Actually, the benefits of olives are not only if used as oil. Fruit is green or purple black is also useful if consumed directly. The benefits of olives come from nutrients, vitamins, minerals, and organic compounds, including iron, fiber, copper, vitamin E, phenolic compounds, oleic acid, and various antioxidants. In addition, olives also have a low glycemic index.
The content of olive nutrients
Olives contain 115-145 calories per 100 grams, or about 59 calories for 10 olives (assuming an average weight of 4 grams olives). This content consists of 75-80% water, 11-15% fat, 4-6% carbohydrates and a small amount of protein.
Olive fruit is a fruit that has a high fat content, amounting to 11 to 15 percent. But the fat that is in this fruit is good fats. The most abundant fatty acids are oleic acids which include monounsaturated fatty acids, and constitute 74 percent of the total olive content.
Oleic acid is associated with several health benefits, such as reducing swelling and lowering the risk of heart disease. Can even fight cancer.
Carbohydrates and fiber
Olive fruit has a low carbohydrate content, only as much as four to six percent. Most of these carbohydrates are made up of fiber. There are as many as 52 to 86 percent of the fiber produced from the total carbohydrate content in olives.
The benefits of olives
Olives are rich in antioxidants, such as oleuropein, hydroxytyrosol, tyrosol, oleonal acid, quercetin. Olives can reduce oxidative damage in the body and help fight bacterial infections.
Improve heart health
Olive fruit contains oleic acid which can improve heart health by regulating cholesterol levels and protect LDL cholesterol from oxidation, and can help reduce blood pressure. High cholesterol and high blood pressure are risk factors for heart disease.
The content of hydroxytyrosol in olives can also protect the heart. These antioxidants act as anticoagulants to thin the blood, which reduces the chances of blood clots and blocks blood flow.
Improve bone health
Osteoporosis is characterized by decreased bone mass and bone quality. This can increase the risk of fractures. The rate of osteoporosis is lower in Mediterranean countries (which eat olives more frequently) than in other European countries, leading researchers to speculate that olives may be protective for bone. Some compounds found in olives and olive oil have been shown to help prevent bone loss in animal experiments.
The high content of antioxidants and oleic acid in olives, can help reduce the risk of cancer. This has been proven in a study that the olives can interfere with the life cycle of cancer cells in the breast, colon and stomach. But more research is needed