Whether it is in your cocktail or on the top of your pizzas, black olives are more than just adding flavors to your food. This Mediterranean fruit is packed with vitamins and nutrients, which makes it beneficial for your overall well-being and health. Black olives are considered good for digestion as they consist of dietary fibers.
Moreover, the fruit is also good for health due to its monounsaturated fats and antioxidant content. In addition, olives are also a good source of Vitamin E, which is an essential nutrient to support the immune system and protect body cells. Therefore, through this article, we are going to explore more of the benefits of black olives, along with learning how you can incorporate them into your diet.
7 Impressive Benefits of Black Olives
Here are seven reasons why you should incorporate black olives into your diet:
1] You Need Not Worry About Calories
If you are always concerned about your calories, then feel relaxed to add black olives to your diet. These fruits are low in calories; instead, they are considered a negative calorie load, which means you burn more calories than what you get from eating one olive. Therefore, you need not worry about your calories when having olives.
2] Looking For Healthy Fat Options?
The fatty acids present in black olives are mostly monounsaturated fats, which makes them healthy for your heart. This healthy fat found in olives is the same one that you find in nuts and avocados. Therefore, olives can be a reason for good cholesterol, as monounsaturated fats help increase them. In addition, this can reduce the risk of heart disease, regulate cholesterol balance, and decrease blood pressure.
3] Olives Are Rich In Anti-Oxidants
Plant compounds known as polyphenols, which have potent antioxidant qualities, are abundant in black olives. Among these substance’s positive benefits is their ability to lower the risk of chronic illnesses like cancer and atherosclerosis. Besides, this may help in reducing the chances of health conditions like cancer and diabetes by neutralizing the free radicals in your body.
4] Anti-Inflammatory Properties With Oleocanthal
Another thing about polyphenols in black olive is that one of them is known as olecanthal. This compound is found to perform the same pharmacological activity as ibuprofen and work as a natural anti-inflammatory. Moreover, this useful property is considered to be linked with positive changes in those individuals with rheumatoid arthritis.
5] Helpful In Regulation Of Appetite Control
You can reduce your appetite by eating a few black olives before a meal. This is because the monosaturated fatty acids found in healthy olives slow down digestion and increase the hormone cholecystokinin, which signals to the brain that your hunger is satisfied and you are full.
6] Helpful In Managing Blood Sugar Levels
Everyone eating a diet high in monounsaturated fats, such as that found in olives, usually has better sugar regulation. In one study, oleic acid (the fat found in olive) was compared to palmitate, a saturated fat present in butter and palm oil, in mice. Insulin resistance was more closely linked to palmitate than to oleic acid. Moreover, elevated blood sugar levels are linked to insulin resistance and are a prelude to diabetes.
7] Good For Your Gut and Digestive Health
Having black olives has been considered to reduce the risk of colon cancer. Besides, the anti-inflammatory qualities of olive oil also aid in the prevention of ulcers and gastritis. To prevent gallbladder stones. Moreover, it also increases the synthesis of bile and pancreatic hormones. In addition, olive fiber promotes secretion and digestion. Thus, they are excellent for the digestive system and gut health.
How Do You Add Black Olives To Your Diet?
Apart from their taste and savoriness, black olives no doubt give you tons of health benefits. However, if you do not know how to incorporate the amazing healthy fruit into your diet, you won’t be able to get its health advantages. So, here are some ways by which you can prepare a healthy black olive diet for yourself.
- Use black olives as toppings on your homemade flatbreads and pizzas; this would be an exquisite way to taste the fruit and have it on your diet.
- Another way you can bring black olives to your dining table is by making pickles out of them.
- Black olives can also be added to your fresh green salads, which will make them more exotic and, at the same time, provide health benefits.
- If you just love to have sandwiches and wraps, then along with your filling, you can just add a few slices of black olives and make your wrap and sandwiches more healthy.
- You can also add black olives to your soups and stews as it will not only make your meal flavorful but promises to leave you with a healthier bowl of soup.
- Apart from adding olives to your meals, they can also be just eaten alone as a mid-day snack or taken with you on your trip.
- Do you love eating eggs? If yes, then make it healthier for you by adding a few slices of black olives to your scrambled eggs or omelet.
Can Be Olives Eaten By Everyone?
Olives are regarded as a healthy food option by most people and are a mainstay for many of the healthiest populations; thus, olives are considered a good choice for the majority of people. Moreover, there are few and rare reports of allergy that have been recorded; however, these are usually related to the olive tree’s pollen rather than the fruit. Olives gain salt content during the curing process, so if you have a low-salt diet, you may need to limit how much of them you eat.
In Conclusion– Keep Your Health In Check With Black Olives
Black olives can be truly a healthy food option to add to your diet. The potential health benefits of this little fruit are way beyond its size. Moreover, apart from black olives, there are many varieties such as Nyons, Gaeta, Cerignola, Thassos, Kalamata, and many more to try and have their health benefits. So, the next time whether you make a delicious pan pizza or a healthy bowl of salad, don’t forget to add some olives.