Small fruit but 10 times richer in vitamin C than apples, helps reduce the risk of diabetes, fights cancer

Olives are one of the oldest cultivated plants in the world , originating around 8,000 years ago in the Mediterranean region. Most olives are harvested for oil production. In addition, olives are considered a nutritious and delicious fruit. The health benefits of olives are not only reflected in the cooking oil, but also when using the whole fruit.

Olives are rich in nutrients, especially antioxidants. They are notable for their high fiber, water, and carbohydrate content. They are also high in protein and especially fat. The main type of fat in olives is oleic acid, a healthy monounsaturated fat. In 100g of olives, there are a total of 15.23g of fat, of which 11.21g is good unsaturated fat.

Some health benefits of olives

Anti-cancer

The active ingredient oleuropein in olives has been shown to have anti-cancer properties.   by inhibiting the growth of cancer cells and promoting their self-destruction. Test-tube studies have shown this effect. Several human studies have also shown that consuming olive oil may help reduce the risk of breast cancer.

Olive oil consumption has been linked to a reduced risk of developing type 2 diabetes and improved glucose metabolism.

Some researchers have also suggested that oleuropein has “potential as a preventive and therapeutic agent for breast cancer” due to the positive results in supporting cancer treatment from olive extracts. However, more research is needed to confirm this conclusion.

Reduce the risk of diabetes

Consuming olive oil has been linked to a reduced risk of developing type 2 diabetes and improved glucose metabolism. This is due to oleuropein, a compound in olives, which reduces amyloid aggregation, prevents inflammation and oxidative damage to pancreatic β cells, and enhances their function.

The calcium in olives is more easily absorbed than many other foods, even for children or people with poor digestive systems.

Olive leaf extracts also reduce blood sugar and cholesterol levels. They regulate gene expression related to lipogenesis, thermogenesis, and insulin resistance, reduce intestinal carbohydrate digestion and absorption, and reduce HbA1c and fasting insulin levels. In addition, the extract increases insulin sensitivity and regulates gene expression related to metabolism.

Delicious dishes with olives

Tomato – olive salad

Cherry tomato salad and fresh olives will bring a different flavor.

Sturgeon with olive sauce

Unusual sturgeon dish with olives.

Mixed olive salad

Healthy mixed olive salad.

Chicken stuffed with olives

Chicken stuffed with green olives is a dish that cannot be missed in the menu of delicious dishes with olives.

Crispy Olives

Crispy fried olives.

Source: https://giadinh.suckhoedoisong.vn/loai-qua-nho-nhung-giau-vitamin-c-gap-10-lan-tao-giup-giam-nguy-co-tieu-duong-chong-ung-thu-172241123091231116.htm