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It’s not a secret that olives are packed with powerful health benefits. Pressed into cooking oil or consumed as whole and cured, these little fruits are building a rep as excellent heart aids however, the benefits go beyond just a cardiovascular boost. Be aware of these benefits, and you’ll want to start living your life the Mediterranean way.

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11 health benefits and side effects of olives are:

1. They’re the perfect heart-healthy snack.

Olives are loaded with monounsaturated fatty acids. They are a type of fat linked with the reduction of LDL (“bad” cholesterol) while maintaining HDL (“good” cholesterol”). The antioxidant power of olive polyphenols help to reduce oxidative stress and chronic inflammation, a key trigger for heart disease.

In addition, research has shown that those who consume moreolive oil, especially virgin olive oil, daily are less likely of heart attack, high blood pressure, and death from cardiovascular disease than those who don’t.

2. They can improve circulation.

The plant-based ingredients found in olives may increase the production of nitric Oxide, thereby improving vascular function by promoting the flow of blood to your tissues. This can be beneficial for both the long-term as well as short-term health since better circulation enhances everything from sprints at the gym to a higher health risk for chronic illness.

Some types of olives can provide up to 25 percent of your iron requirements A vital mineral that can help deliver oxygen to your organs.

3. They’ve got anti-inflammatory benefits.

The polyphenols in olives may help to reduce chronic inflammation by stopping organ tissue damage prior to it onset. That said, olives are most famous for their role in Mediterranean diets and are loaded with nutrients-rich fruits, vegetables and 100% whole grains. This is why it’s essential to work on improving your overall diet instead of just one meal or snack!

4. They can be beneficial for your bones.

Polyphenols are also able to improve bone mineral density, thereby reducing the rate of degeneration. In addition, Mediterranean diets have been associated with a lower likelihood of fractures in elderly people.

5. They can improve brain health.

Because olives can reduce the inflammation-related oxidative stress they also protect organ tissues that are vital to your health (i.e. the brain!) from harmful and potentially irreversible damage that is potentially irreparable. Another advantage: Olives contain vitamin E, which is an antioxidant linked to improved cognition and reduced risk of cognitive decline. Diets that rely on olive oil as a main fat source also have lower risks of developing Alzheimer’s disease.

6. They can make sure you are content.

The use of olive oil that is extra virgin when cooking can boost satisfaction and provide nutritious, delicious fats that help you stay fuller for longer. A tablespoon of olive oil is around 120 calories, and 120 calories worth of olives is roughly thirty olives (depending on the kind and size). A snack of the fruit gives you fiber, and a cup is about 15% of what is needed in a day! But those who follow an edgy diet should stick to the oil version.

7. They may reduce the risks of certain cancers.

The benefits of fruits and vegetables make them an easy choice when it comes to your daily food and snack choices. The high antioxidant content of olives and other foods can help reduce the risk of certain types of cancer, both by protecting the DNA of your cells (potentially stopping the growth of tumors) as well as reducing oxidative stress.

8. They can improve blood sugar levels.

Olive oil that is extra virgin, in particular may lower blood sugar as early as two hours after eating because it assists insulin action. Oleic acids (a healthy type of fat that is heart-healthier) and polyphenols found in olives can help too. Research suggests that eating a diet rich in antioxidants and monounsaturated fats can reduce the risk of type II diabetes.

9. They can help you absorb other nutrients more efficiently.

Antioxidants found many veggies and fruits are better absorbed by eating a diet rich in fats like olives. By adding a tablespoon of olive oil into salads or drizzling it in dips made from vegetables can boost your intake of carotenoids, that are good for the eyes and lower the risk of long-term illness.

10 Hair and skin health

Black olives are a great source of antioxidants and fatty acids which nourish, hydrate and shield. Most important among them are vitamin E. Whether applied topically or ingested Vitamin E is proven to shield the skin from UV radiation, thereby protecting against premature aging and skin cancer. You can have a healthier radiant complexion by washing your face in warm water, then applying some drops of olive oil to prone spots, and letting it work its magic for 15 minutes prior to washing it off. You can actually moisturise your face with olive oil prior to any bath and condition your hair with it when you mix it into egg yolks and leaving it before rinsing and washing.

11. Connective and bone tissue

The anti-inflammatory properties of monounsaturated fats Vitamin E, polyphenols and vitamin E in black olives can help dull the asperity of osteoarthritis and asthma and Rheumatoid Arthritis. A majority of the pain experienced by those the three bone disorders is caused through the presence of high levels free radicals. Olive oil also has a chemical called Oleocanthal, which functions as an anti-inflammatory. Research has found that oleocanthal inhibits inflammation by the same means that drugs like Ibuprofen do.

Side Effects of Eating Olives

The MUFAs have been regarded as healthy fats to consume. If you can replace trans and saturated fats with unsaturated fats, like PUFAs and MUFAs and PUFAs, it could be beneficial to your health. But even the beneficial fats like olive oil could be an energy source therefore, don’t consume too much of them.