Some people hate them and some people love them. I personally love them. When I start eating them I find it hard to stop !
How Much To Eat:
One olive (no stone) weighs approximately 3g. Olives are high in salt, so people with high blood pressure should moderate their intake. About a small handful a day is good measure. That may be approximately 6 olives. Use olive oil as a dressing or to cook with. Note that one tablespoon of olive oil is 120 calories. No more than one tablespoon with every meal !
Flavones are one of the phenolic phytochemicals in olives. Olive oil contains a range of other phenolics. Phenolics, along with vitamin E, give the olive and olive oil, its well known antioxidant power.
Maximising the Benefits:
Virgin olive oil is “pressed” from olives; “extra virgin” olive oil is richest in phenolic compounds. Raw olives are bitter due to a phenolic compound, oleuropein, and are made edible by being pickled or marinaded in salt or oil.
Population studies link diets high in monounsaturated fat and / or olive oil with a reduced risk of breast cancer.
A Mediterranean diet high in extra virgin olive oil might help to protect against age-related decline in mental function.
Olive oil is rich in monounsaturated fats, which have beneficial effects on the body’s cholesterol levels. Human studies investigating diets rich in olive oil also show blood pressure-lowering and anti-blood clotting effects. All benefit health and help explain the longevity of people who enjoy a Mediterranean diet.
Here are some more health benefits of eating olives:
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !