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Why should you include olives in your diet?
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An example is the Sicilian olives, which ripen until they achieve a reddish-brown hue (H. Rare and less popular, they form at an intermediate stage between green and black. Howard 2023).2. Title: Olive oil
salty: soaked in water with salt, which gives them their characteristic taste; fermented: subjected to natural fermentation, giving them a milder aroma and being rich in probiotic bacteria; ?? dried in the sun: wrinkled, intense in flavor, often found in Mediterranean cuisine.3. The nutritional value of olives
The nutritional value of olives can vary depending on their type, processing method and marinate in which they are stored. In summary, olives are characterized by low carbohydrate content and high levels of beneficial unsaturated fatty acids, which makes them an excellent part of the diet. They contain large amounts of unsaturate fatty acid, vitamins (mainly E and A), mineral ingredients (iron, salt, copper, calcium) and bioactive acids that only exhibit good antioxidant and anti-inflammatory properties (e.g. oleurope, hydrochloric acid, peroxide, but also glycosidic acid).4. The health properties of olives
In addition, monounsaturated fatty acids help lower blood pressure, thereby reducing the risk of developing cardiovascular diseases such as atherosclerosis or coronary disease (A. Additionally, olives contain polyphenols, including oleuropein and hydroxytrozole, which have strong antioxidant and anti-inflammatory effects support the protection of the blood vessel membranes and the anti-cancer effect. Iqbal et al. 2023). Regular intake can also contribute to improving lipid profile by reducing LDL-cholesterol fraction levels ( source of cholesterol) and increasing cholesterol concentration ( body fat) Supporting blood plasma membrane protection and anticonvulsant function. They can also help to maintain a very flexible blood-related effect in the bloodstream, and they can help to keep the heart healthy from heart disease ( sources of HDL) and cholesterol.5. Strong antioxidant and anti-inflammatory effects
The antioxidant activity of olives helps to slow the aging process as well as reduce inflammation, which is important in the prevention of chronic diseases such as atherosclerosis or type 2 diabetes, and even various types of cancer. Filardo et al. 2024) and may also be beneficial for people suffering from autoimmune diseases, such as rheumatoid arthritis or Hashimoto's disease. Polyphenols, along with vitamin E, protect the body from free radicals whose action can contribute to premature aging of cells.6. Potential neuroprotective effects
This activity is particularly important in the prevention of neurodegenerative diseases such as Alzheimer's and Parkinson's disease, where oxidative stress and inflammatory conditions play a key role.7. Promoting skin health
VanBuren, H.B. On the other hand, fatty acids strengthen the lipid barrier of the skin, help maintain the proper level of moisture and prevent water loss (C. In addition, through their anti-inflammatory action, olives relieve irritation, which makes them particularly beneficial for sensitive skin (L. Oils have a positive effect on skin health due to their high content of vitamins A and E and saturated fatty acid.8. Which olives are the healthiest?
However, it is advisable to choose olives that are least processed, with no additives such as salt, preservatives or artificial infusions. Differences between different types of olives are usually small and their effects on health are similar. Olives that have not been subjected to intensive processing processes retain their full nutritional properties, providing maximum health benefits. Regardless of the variety, they provide valuable unsaturated fatty acids, polyphenols and vitamins that have a beneficial effect on the body.
