Many people think sour fruits such as olives are eaten only by women. Others eat olives only as pickle. But this small green seasonal fruit can be a valuable source of nutrition for everyone.

Olives contain vitamins, minerals, antioxidants and many other components that help strengthen the body's immunity. Here is what olives can do for you.

Olives contain monounsaturated fat, known as "good fat". Research shows this fat helps reduce bad cholesterol (LDL) in the blood and increase good cholesterol (HDL). Eating olives regularly lowers the risk of heart disease and helps keep blood pressure under control.

A study published in the European Journal of Nutrition found that compounds in olives called polyphenols and oleocanthal act as anti-inflammatories. They remove free radicals built up in the body and help prevent cell damage.

The vitamin E and antioxidants in olives help rebuild skin cells. They keep the skin moist and reduce signs of ageing. Eating olives regularly or using olive oil makes hair stronger and shinier.

Olives contain natural fibre, which improves digestion and helps prevent constipation. They also increase good bacteria in the gut, boosting digestive strength.

Another study, published in the Journal of Food Science and Nutrition, found that the healthy fats in olives help keep blood sugar levels stable. They also increase insulin sensitivity, which is beneficial for people with diabetes.

Olives are not only for pickles; they can be eaten in salads, smoothies or as a topping in cooking. Olive oil can also be used in cooking or salad dressing. But olives should not be eaten in oily or salty pickles to excess.

Olive pickles or preserved olives often contain extra salt or vinegar, which can be harmful for people with high blood pressure. So it is best to eat them in moderation.

The article cites the European Journal of Nutrition, the Journal of Food Science and Nutrition and the American Heart Association.

Source: Jagonews24. First published in Bengali on The Agro News.