Olive fruit Nutrition Facts Health Benefits | Olive fruits

Olive fruit is known for its nutritional values and miraculous health benefits. Health benefits of olives include ability to prevent cancer, heart diseases, diabetes, obesity, strengthening bones, reducing inflammation, reducing bad cholesterol levels and manage ideal blood pressure and promote digestion.  Additionally olives are beneficial for good skin and hair.

Are Olives Fruits?

Yes, olives are fruits which come from olive tree. Olives belong to the category of single- stone fruits or drupes; they are related to mangoes, cherries, peaches, almonds and pistachios. The scientific name of Olive is Olea Europaea. Olive fruits are oval in shape. Immature olives are green in color and become black when they ripen. Olives are used in  salads, pizzas, sandwiches, meat and poultry dishes. In most of the Mediterranean countries olive oil is extracted because it contains healthy fats. Olives taste too bitter to be eaten right off the tree because they contain alkaloids. For reducing the bitter flavor they require special processing known as bacterial fermentation.  But the procedure may vary for different varieties of olives which are subjected to separate treatments.  Olives are available in year around. Olive fruit has nourishing elements which help to prevent hosts of diseases.

Olive Fruit Nutrition Facts:

Olive fruit has vitamins, minerals, carbohydrates, proteins, antioxidants. Listed below are the nutrition value per 100 grams (3.5 Oz), percentage of RDA (Recommended Dietary Allowance).

Vitamins:

Vitamin A equiv.                    (3%) 20 μg

Beta-carotene                        (2%) 231 μg

Lutein zeaxanthin                 510 μg

Thiamine (B1)                       (2%) 0.021 mg

Riboflavin (B2)                      (1%) 0.007 mg

Niacin (B3)                             (2%) 0.237 mg

Vitamin B6                             (2%) 0.031 mg

Folate (B9)                             (1%) 3 μg

Choline                                   (3%) 14.2 mg

Vitamin E                                (25%) 3.81 mg

Vitamin K                               (1%) 1.4 μg

Minerals:

Calcium                                   (5%) 52 mg

Iron                                         (4%) 0.49 mg

Magnesium                            (3%) 11 mg

Phosphorus                           (1%) 4 mg

Potassium                              (1%) 42 mg

Sodium                                   (104%) 1556 mg

Energy:                                  

Olives contains 609 kJ (146 kcal) calories

Carbohydrates:                  

Olives has 3.84 g crabs

Sugars:                                               

Olives contains 0.54 g of sugar

Dietary fiber:                                   

Olives has 3.3 g of dietary fiber                  

Fat:                                         

15.32 g of health fats are there in olives

Saturated:                             

Olives contains 2.029 g of saturated fat

Monounsaturated:             

Olives contains 11.314 g of monounsaturated fat

Polyunsaturated:                

Olives contains 1.307 g of polyunsaturated fat

Protein                                  

1.03 g proteins are there in olives

Health Benefits Of Olive Fruit:

Olive fruits have been associated with the following health benefits:

1. Prevention Of Colon, Breast And Skin Cancer, Inflammation:

Olives and olive oil contain phenolic compounds such as oleuropein and oleocanthal. Together with vitamin-E, carotenoids and high levels of the monounsaturated fatty acid, oleic acid plays a vital role in prevention of colon, breast and skin cancer and inflammation.

2. Lower Cholesterol Level And Reduce The Blood Pressure:

Olives are good source of Oleic acid, fatty acid, good fats, which may help to the control the blood pressure, regulate the cholesterol and protect LDL-cholesterol from oxidation.

3. Lower Risk For Diabetes And Obesity:

Due to high amount of monounsaturated fats in olives, they reduce the risk of diabetes and obesity.

4. Improve  Bone Health:

Olive fruit protect from the Osteoporosis. Osteoporosis is the result of decreased bone mass and bone quality. Olives contain polyphenols which help to prevent bone loss and degeneration of bones.

5. Improve The Heart Health:

Heart diseases are the major prominent problems in the world. Every year many people die of heart diseases. People are becoming alert and have started to look for preventive measures and corrective steps to improve heart health and protect from heart attacks, cardiovascular diseases. Olives have oleic acid, a monounsaturated fat, which is known for lowering the risk of heart diseases.

6. Olives For Skin And Hair Care:

Olives and olive are good beneficial for skin and hair because it contains the oleuropein, hydroxytyrosol, squalene, vitamin E, which protect skin from the bad effects of exposure to UV light and radiation and protect against skin cancer and premature ageing. And olive oil is also a good conditioner for hair.

7. Improve The Digestion System:

The fiber and water content in olive fruits help to prevent constipation and promote regularity in excretion and a healthy digestive tract. High amount of fiber ensures the proper functioning of digestive system.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  Watermelons, Feijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince Fruit, Tangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal