Health Benefits of Olives:

Health Benefits of Olives:

The health benefits of olives are usually credited to its healthy oil, but in its fresh state it is also highly beneficial in preventing many chronic diseases.

“Allah is the Light of the heavens and the earth. The parable of His Light is as (if there were) a niche and within it a lamp, the lamp is in glass, the glass as it were a brilliant star, lit from a blessed tree, an olive, neither of the east (i.e., it neither gets sun-rays only in the morning) nor of the west (i.e., nor does it get sun-rays only in the afternoon – but it is exposed to the sun all day long), whose oil would almost glow forth (of itself), though no fire touched it. Light upon Light! Allah guides to His Light whom He wills. And Allah sets forth parables for mankind, and Allah is All-Knower of everything.” [Surah al-Noor 24:35]

“And He it is who causes gardens to grow, [both] trellised and untrellised, and palm trees and crops of different [kinds of] food and olives and pomegranates, similar and dissimilar. Eat of [each of] its fruit when it yields and give its due [zakah] on the day of its harvest. And be not excessive. Indeed, He does not like those who commit excess. [Surah al-Anaam, 6:141]

The olive fruit is botanically a drupe, green in color when young, and blackish-purple when fully ripe. It is composed of three parts: a thin, smooth peel or epidermis, a pulpy flesh of varied texture (from soft to firm), and a woody stone. The fruit pulp is rich in lipids, which concentration tends to increase as the fruit ripens.

Many varieties of olives are used to produce olive oil, but here we will focus on the varieties that can be eaten raw (or less frequently cooked), either green or ripe.

In general terms, edible olives can be classified in two main types: 1) green olives, which are harvested before they are fully ripe, have a firm flesh and are green in color; 2) black olives, which are harvested when they are fully ripe, have a softer flesh than green olives, and are black or purple in color.

“Allah is the Light of the heavens and the earth. The parable of His Light is as (if there were) a niche and within it a lamp, the lamp is in glass, the glass as it were a brilliant star, lit from a blessed tree, an olive, neither of the east (i.e., it neither gets sun-rays only in the morning) nor of the west (i.e., nor does it get sun-rays only in the afternoon – but it is exposed to the sun all day long), whose oil would almost glow forth (of itself), though no fire touched it. Light upon Light! Allah guides to His Light whom He wills. And Allah sets forth parables for mankind, and Allah is All-Knower of everything.” [Surah al-Noor 24:35]

Abu Aseed said: “Rasul Allah Sallallahu Ta’ala Alaihi Wa’alihi Wa Sallamsaid: “Eat the oil and use it on your hair and skin, for it comes from a blessed tree.” (Reported by al-Tirmidhi, 1775; see also Saheeh al-Jaami

Nutritional Benefits:

Olives give a zesty taste to just about any food. This is due to their intrinsic bitter flavor. One cup of olives, about 135 grams, supplies 155 calories of which 130 calories are supplied by fat. Saturated fat represents about 17 calories or about 1.8 grams. The fruit provides good amounts of vitamins A and E. It also provides significant amounts of iron, calcium, copper and dietary fiber. Although the fruit is high in fat content, the greater proportion is monounsaturated fats. This represents 75 percent of the fat content in the fruit or 10.5 grams. Olives are crushed or pressed to produce olive oil, a widely used ingredient in food preparation. The fruit is a powerful health booster.

Vitamin A (Beta-Carotene)

It is a powerful antioxidant. Vitamin A helps to neutralize carcinogens in the body. This prevents the risk for various cancers. Studies have shown that high intake of vitamin A helps to prevent colon, stomach, prostrate and throat cancers. It has also been found to be a useful agent to inhibit growth of tumors in cases of lung cancer. Vitamin A assists in the growth and rejuvenation of damaged skin, tissue and cell membranes. It promotes healthy skin and sight. Many skin ailments can be prevented and treated with vitamin A. It also promotes strong teeth and bones.

Vitamin E

This fat soluble antioxidant fights free radicals in all areas of the body that contain fat. It helps to stabilize cellular processes. These processes can yield harmful by-products. The stabilizing effect of vitamin E helps to reduce generation of free radicals from biochemical processes such as energy production. Free radicals play an active role in oxidation of cholesterol. Once oxidized, cholesterol can build up in the arteries. It also causes more damage to blood vessels. This increases the risk of stroke or heart attack. Vitamin E helps to prevent this oxidation and reduces the risk of heart disease. It has also been found helpful in relieving hot flashes in menopausal women. Extra-virgin olive oil contains higher amounts of vitamin E than virgin, pure or extra-light olive oil. This is because it is not processed as much as other olive oils.

Monounsaturated Fats

Monounsaturated fats protect the outer membranes of cells. When combined with other antioxidants, such as vitamin E, these fats reduce the risk of damage to cells. Research has established that monounsaturated fats help to lower the risk of colon cancer. This is because the fats protect the DNA structure of colon cells. Together with vitamin E, the fats also help to destabilize free radicals. Monounsaturated fats also have anti-inflammatory properties. This helps to reduce the severity of inflammatory conditions caused by free radicals. Monounsaturated fats can provide welcome relief to individuals with rheumatoid arthritis, osteoarthritis and asthma. Olive oil makes a healthier alternative to hydrogenated fats for culinary purposes. It doesn’t irritate the stomach unlike some oils.

Olives are rich in fat, especially oleic acid, an omega-9 monounsaturated fatty acid. They are also excellent sources of minerals (potassium, calcium, phosphorous, zinc, iron), vitamins (beta-carotene, vitamin E, D and K), anti-oxidant phytonutrient (polyphenols) flavonoids, and fiber. Olives in brine have a high content in sodium, as well.

Health Benefits:

Thanks to their high content in monounsaturated fats and anti-oxidants, olives have plenty of beneficial properties for health, especially for heart health.

Anti-cholesterol action:

Both monounsaturated fats and polyphenols found in olives help prevent oxidation of cholesterol, and hence have a remarkable protective and preventive effect against atherosclerosis and related cardiovascular diseases, such as stroke and heart attack.

Antioxidant and anticancer activities:

Polyphenols, vitamin E and beta-carotene are the most important anti-oxidant substances found in olives. The anti-oxidant activity of polyphenols is particularly significant: through their action against free radicals, they help prevent cancer, premature aging, heart disease as well as many other types of degenerative and chronic conditions.

Bone health:

Olives are rich in vitamin D, calcium and phosphorous, which all play a critical role in bone growth, remodeling and maintenance and help prevent bone conditions such as rickets in children and osteoporosis in adults.

Heart health:

In addition to their anti-cholesterol action, polyphenols exert a beneficial effect on the cardiovascular system by also preventing blood clots formation and promoting vasodilation. This results in decreased heart work and improved heart function.

Purifying effect:

Olives improve both the liver’s and the intestinal functions and, thanks to their high content in fiber, help cleanse the colon, as well as prevent or fight constipation. All these effects result in improved detoxification and excretion of toxins from the body, with consequent improved function and health of the whole body.

Restorative properties:

Due to their high content in minerals, olives are excellent natural alternatives to multi-mineral supplements used to give the body more energy, strength and nutrients.

Skin health:

It is well known that anti-oxidants have a beneficial effect on skin health, since they help prevent the damage caused by free radicals on skin tissue. However, olives also contain relatively high amounts of beta-carotene, the precursor of vitamin A, and vitamin E which play an important role in stimulating skin regeneration and providing skin protection. Therefore the combined effect can help maintain a healthy, smooth and young skin.

Vision:

Not only vitamin A is beneficial for skin health, but is also essential for normal vision, especially in low light, as well as for eye health and integrity.

Consumption Tips

Edible olives can be used in a variety of dishes. They can be eaten raw, alone or in salads, or they can be used to prepare sauces for pasta or to garnish meat or fish dishes. Olives can be even eaten roasted or stuffed and fried.
Olive paté (a paste made from green or black olives) is delicious on crusty bread, crackers, raw veggies and fish.

Caution

Raw olives are very bitter so are sometimes soaked in a concentrated brine solution, making it a very salty food. People with high blood pressure may want to avoid taking olives preserved this way.