The document discusses the many health benefits of olive oil and olives. It details how olive oil and olives can improve heart health, reduce risk of cancer and stroke, aid in digestion, protect against Alzheimer's disease and inflammation, and more. The health benefits are supported by numerous studies and olive oil is considered a functional food with therapeutic properties.

2. 27. Health
Benefits of
Olive
By Allah Dad
Khan

4. Olive Oil
• The health benefits of olive oil are unrivaled, and research reveals
more benefits nearly every day. In fact, we are only just beginning
to understand the countless ways olive oil can improve our health,
and our lives. Olive oil is the cornerstone of the Mediterranean
diet — an essential nutritional mainstay for the world’s longest-
living cultures. Many of the health-promoting effects of the
Mediterranean diet have been attributed to olive oil consumption.
• Replacing butter and other less healthy fats with olive oil has been
shown to aid in the prevention of a myriad of diseases and counter
effects of aging. One prominent cardiologist recommends at
least two tablespoons of extra virgin olive oil each day to enjoy the
many ways olive oil can be beneficial to your health and well being.

5. Olive oil
• Olive oil benefits are so extensive that it is
considered a functional food with components
that contribute to its overall therapeutic
qualities including a reduction of risk factors
of coronary heart disease, the prevention of
cancers, and alterations of immune and
inflammatory responses.

6. Olive History
• It's not clear exactly how olive trees arrived in the
U.S., but it's clear that the time frame was much
later, during the 1500-1700's. Spanish colonizers
of North America definitely brought olive trees
across the Atlantic Ocean during the 1500-1700's,
and while some may have been brought directly
to the region which is now California, olive trees
may also have been brought to the region from
Mexico, where cultivation by the Spanish was
already underway.

7. FREE RADICALS
• A 100-gram serving of ripe olives has about 1.65 milligrams of vitamin E, a
fat-soluble antioxidant that protects cells from the damaging effects of
free radicals. Free radicals are molecules that damage cells and might
contribute to the development of cancer. The recommended dietary
allowance for vitamin E for men and women older than 14 years old is 15
milligrams. Vitamin E is also involved in immune function, regulation of
gene expression, cell signaling and other metabolic processes.

8. Olive nutrition
• Olives are a remarkable source of antioxidant and anti-
inflammatory phytonutrients. Most prominent are two
simple phenols (tyrosol and hydroxytyrosol) and
several terpenes (especially oleuropein, erythrodiol,
uvaol, oleanolic acid, elenoic acid and ligstroside).
Flavonoids—including apigenin, luteolin, cyanidins, and
peonidins)—are typically provided in valuable amounts
by lives, as are hydroxycinnamic acids like caffeic acid,
cinnamic acid, ferulic acid, and coumaric acid. The
phytonutrient content of olives depends upon olive
variety, stage of maturation, and post-harvest
treatment. Olives are a very good source of copper
amd a good source of iron, dietary fiber, and vitamin E.

9. CANCER
• The phytonutrient in olive oil, oleocanthal, mimics
the effect of ibuprofen in reducing inflammation,
which can decrease the risk of breast cancer and its
recurrence. Squalene and lignans are among the
other olive oil components being studied for their
possible effects on cancer

10. OLIVE WORK TO REDUCE PAIN
• Olives contain a compound called oleocanthal that
has strong anti-inflammatory properties, mimicking
the action of ibuprofen. Olive oil naturally reduces
the pain of chronic inflammatory diseases such as
arthritis and can be added to a daily diet to aid in
pain reduction.

11. HEART DISEASE
• Olive oil lowers the levels of
total blood cholesterol, LDL-
cholesterol and
triglycerides. At the same
time it does not alter the
levels of HDL-cholesterol
(and may even raise them),
which plays a protective
role and prevents the
formation of fatty patches,
thus stimulating the
elimination of the low-
density lipoproteins.

12. OXIDATIVE STRESS
• Olive oil is rich in antioxidants, especially vitamin E,
long thought to minimize cancer risk. Among plant
oils, olive oil is the highest in monounsaturated fat,
which doesn’t oxidize in the body, and it’s low in
polyunsaturated fat, the kind that does oxidize

13. BLOOD PRESSURE
• Recent studies indicate
that regular
consumption of olive oil
can help decrease both
systolic and diastolic
blood pressure.

14. DIABETES
• It has been demonstrated that a diet that is rich in
olive oil, low in saturated fats, moderately rich in
carbohydrates and soluble fiber from fruit,
vegetables, pulses and grains is the most effective
approach for diabetics. It helps lower “bad” low-
density lipoproteins while improving blood sugar
control and enhances insulin sensitivity.

15. OBESITY
• Although high in
calories, olive oil has
shown to help reduce
levels of obesity.

16. RHEUMATOID ARTHRITIS
• Although the reasons
are still not fully clear,
recent studies have
proved that people with
diets containing high
levels of olive oil are
less likely to develop
rheumatiod arthritis

17. OSTEOPOROSIS
• A high consumption of
olive oil appears to
improve bone
mineralization and
calcification. It helps
calcium absorption and
so plays an important
role in aiding sufferers
and in preventing the
onset of Osteoporosis.

18. PROMOTES DIGESTIVE HEALTH
• Black olives are a good source
of dietary fiber. A 100-gram
serving -- about 3.5 ounces --
of ripe olives provides 3.2
grams of total dietary fiber.
The recommended daily intake
of fiber is 38 grams for men
and 25 grams for women up to
50 years old. Soluble fiber can
help lower blood cholesterol
and glucose levels, while
insoluble fiber adds bulk to
your stool and promotes the
movement of material through
your digestive system.

19. OLIVE PROTECT ULCERS
• The antimicrobial properties in olives and olive
oil help to combat the bacteria responsible for
causing stomach ulcers. Studies have shown their
high levels of polyphenols protect against eight
strains of ulcer-causing bacteria, three of which are
resistant to some antibiotics.

20. BOOST IRON INTAKE
• Eating olives will help to
boost your iron intake
Olives contain a substantial
amount of iron, a key factor
in the formation of
hemoglobin, the protein
that carries oxygen
throughout the body via the
bloodstream. Iron also helps
to build the enzymes
responsible for regulating
immune function and
cognitive development

21. PREVENT STROKE
• Dr. Cécilia Samieri, from the
University of Bordeaux and the
National Institute of Health and
Medical Research (INSERM) in
Bordeaux, France, and colleagues
reported in the
journal Neurology that olive oil
may prevent strokes in older
people.
• The team found that older people
who regularly used olive oil for
cooking and salad dressing or
with bread had a 41% lower risk
of stroke, compared with their
counterparts who never
consumed it

22. DEPRISSION
• According to a study
carried out at the
University of Las Palmas
de Gran Canaria in
Spain and published
in PLoS ONE, olive oil
appears to have a slight
protective effect
regarding depression
risk

23. REDUCE BREAST CANCER
• A team of scientists at the Universitat Autonoma de
Barcelona in Spainfound a key mechanism by
which virgin olive oil protects the body against
breast cancer, in contrast to other vegetable oils.

24. OLIVE AS POWER
• A cup of olives contain
4.4 mg of iron. Iron
helps in the synthesis of
carnitine, an amino acid
that converts fat into
energy. Besides the iron
up the hemoglobin in
the blood.

25. REDUCE WRINKLES
• Eating olives improves
the appearance of
wrinkles by 20% since
they contain oleic acid,
which keeps skin soft
and healthy. In addition,
olives contain vitamin E,
an excellent antioxidant
for skin health

26. PROTECT AGAINST ALZFEIMER
DISEASE
• Oleocanthal is a type of natural phenolic compound
found in extra-virgin olive oil. In laboratory
experiments with mice, researchers discovered that
oleocanthal helps shuttle the abnormal Alzheimer's
diseaseproteins out of the brain

27. IMPROVE MEMORY
• Olives contain
polyphenols, a natural
chemicals that reduce
oxidative stress in the
brain. Eating a daily
serving of olives improves
memory by 25%
according to research
from the University of
Massachusetts at
Amherst.

28. PREVENT ACUTE PANCREATITIS
• Researchers at the University of Granada in Spain
carried out an in vitroexperiment which found
that the components of extra virgin olive oil can
protect from acute pancreatitis

29. CONTROL APPETITE
• The eating 10 olives before meals reduced appetite
by 22% according to studies in Italy.
Monounsaturated fatty acids containing olives are
slower digestion and stimulate the hormone
cholecystokinin, a hormone that sends messages of
satiety to the brain. Moreover, these acids also
stimulate the production of adiponectin, a chemical
that burns fat for five hours after ingestion.

30. PROTECTS LIVER
• Investigators at the
University of Monastir,
Tunisia, and King Saud
University, Saudi Arabia,
carried out a study
demonstrating
that extra virgin olive
oil may protect the
liver from oxidative
stress.

31. PROTECT FROM UCERATIVE COLITIS
• Ulcerative colitis, a fairly
common long-term (chronic)
disorder, is a disease that
causes inflammation of the
large intestine (colon). It is a
type of inflammatory bowel
disease that is similar
to Crohn's disease, a related
disorder.
• Scientists at the University of
East Anglia in England say
that consuming more olive oil
could help fend off ulcerative
colitis