Food and Health Awareness | The Olives in Benefit for Health
Hello Dear Steemians !!
Do you know what this fruit is?
If you know, do you ever eat and know the benefits contained therein ?
The picture above is Olive fruit.
Olive
Olive (Olea europaea) is a fruit native to Asia, Africa, and the Mediterranean region. This fruit has been part of the Mediterranean diet for a long time. Olives can be served in fresh form as a snack, appetizers, marinated, or taken oil.
In Indonesia alone, this fruit is still rarely served everyday. Olive oil is also not commonly used for cooking because its price tends to be more expensive than regular cooking oil. However, olives actually have many benefits that can not be underestimated.
Olive is rich in various nutrients that are very beneficial to health.
Olive Nutrition Content
Olive fruit contains many essential nutrients for the body.
Olives are an excellent source of iron and copper, with 41% and 28% of the daily requirement. The fruit that can be used as a substitute for dates in the month of Ramadan is enriched with dietary fiber, vitamin A, vitamin E, potassium and calcium. There are also other vitamins and minerals in small amounts such as niacin, choline, and pantothenic acid.
But the most impressive is the fatty acid and phytonutrient compounds it has. Starting from simple phenol (tyrosol and hydroxytirosol), terpenes (oleuropein, demetileuropein, erythrodiol, uvaol, oleanolic acid, elenoic acid, ligstroside), flavones (apigenin, luteolin), hydroxyisinamic acid (caffeine acid, cinnamic acid, ferulic acid, ), anthocyanol (cyanidine, peonidine), flavonol (quercetin, kaempferol), hydroxybenzoic acid (gallic acid, protokatekat acid, vanilic acid, siringat acid), hydroxyphenylacetic acid (homovanilic acid, homveratric acid), to linoleic, alpha linoleic, and omega 3.
Olive Benefits for Health
- Nourish the heart
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Olives have moderate calories, about 115 calories per 100 gr, mostly from fat content. The total amount of olive fat even reaches 50% of daily requirement. However, this fat is healthy because it is present in the form of monounsaturated fatty acids. These fatty acids can lower LDL cholesterol and increase HDL in the blood. Oil extracted from olives is even recognized as one of the healthiest edible oils.
Olive also has a hydroxytirosol compound which is one of the strongest natural antioxidants. Hydroxytyrosol can reduce the risk of blood clots and relax the blood vessels along with vitamin E and carotenoids. Research shows that the Mediterranean diet can prevent the development of confronting artery disease and stroke.
However, especially marinated olives contain a lot of sodium so you who already have heart disease or hypertension should be careful before eating it.
- Prevent cancer
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Olives contain antocyanin that has the potential as an antioxidant and anti-inflammatory to prevent cancer. This fruit also has oleic acid which can inhibit the development of breast cancer trigger receptor. Similarly, erythrodiol, uavol, and oleanolat acid that can interfere with the life cycle of breast cancer cells.
Meanwhile, hydroxytirosol will prevent DNA mutations and abnormal cell growth. Maslinat in olive skin is also considered associated with the programming of dead cells or apoptosis in colon cancer cells. Vitamin E in it is also important to maintain healthy mucous membranes and skin by protecting it from free radicals.
- Relieves inflammation
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Antioxidants in olive function as an anti-inflammatory that can relieve inflammation in the body. Olive consumption can relieve pain and irritation of joints, muscles, injuries, tendons, and inflammation caused by other diseases such as rheumatism, arthritis, and gout. While oleuropein useful as an anti-bacterial compounds that can protect the body from bacterial infections both from outside and inside.
- Overcoming allergies
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Olives have long been used in traditional medicine to prevent allergies. One study showed that the compound in olive serves as an anti histamine that can inhibit histamine receptors called H1. Histamine itself is a much-produced molecule when allergies occur and can cause inflammation.
- Prevent bone loss
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The Mediterranean diet has long been known to be very good at reducing the risk of osteoporosis and bone loss, but the cause has only recently been recognized. Research shows that hydroxytirosol and oleuroperin in olives can increase the deposition of calcium and bone growth so density is maintained.
- Healthful digestion
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Olives are rich in healthy fiber which amounts to 8% of daily requirement. This fiber will protect your digestive system from various problems. How it works, fiber will stimulate peristaltic movement in the colon and launch your digestion. Fiber also makes you feel full longer so it is important for you who want to lose weight. Plus, fiber helps remove cholesterol from the blood thereby reducing the risk of heart and stroke.
- Prevents anemia
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Olives are also an excellent source of iron and copper. Both are essential compounds in the formation of red blood cells. Without iron and copper, the production of red blood cells in the body can decrease and cause anemia.
Hopefully my post is useful for all steemians
Stay Blessed and Steem On !!!
Thanks @gumegxgolgom
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