Issue :- 8

August 2014

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Fruits are an excellent source of essential vitamins and minerals.

Health Benefits of Olives


Not only do they taste really nice, but did you know that olives have a huge number of health benefits for you too?

  1. Olives eliminate excess cholesterol in the blood.
  2. Olives control blood pressure.
  3. Olives are a great source of Vitamin E
  4. Olives act as an antioxidant, protecting cells
  5. Olives reduce the effects of degenerative diseases like Alzheimer's, benign and malignant tumours, including less serious varicose veins and cavities
  6. Olives help prevent blood clots that could lead to a myocardial infarction or deep vein thrombosis (DVT)
  7. Olives protect cell membranes against diseases like cancer
  8. Olives are a great protection against anaemia
  9. Olives enhances fertility and reproductive system
  10. Olives play an important role in maintaining a healthy immune system, especially during oxidative stress and chronic viral diseases
  11. And just in case these benefits weren,t enough, they are also a great aphrodisiac.
  12. Olives are nutritious and rich in mineral content as sodium, potassium, magnesium, iron, phosphorus and iodine
  13. Olives provide essential vitamins and amino acids
  14. Olives contain oleic acid, which has beneficial properties to protect the heart.
  15. Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. So by eating a daily serving of olives helps improve your memory by up to 25%.
  16. Just one cup of olives is a great source of iron 4.4mg.
  17. Eating olives can improve the appearance of wrinkles by 20% since they contain oleic acid, which keeps skin soft and healthy.
  18. By eating just 10 olives before a meal, you can reduce your appetite by up to 20%. This is because the monounsaturated fatty acids contained in olives slow down the digestion process and stimulate the hormone cholecystokinin, a hormone that sends messages of fullness to the brain.
  19. Not only does it do that, but it also helps your body to stimulate the production of adiponectin, a chemical that burns fat for up to five hours after ingestion.

1. Cardiovascular Benefits

When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it,s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives once absorbed up into the body and transported to our cells can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

2. Weight Loss

It appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

3. Cancer Prevention

The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cells mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell,s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it,s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It,s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you,ll be able to breathe easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil,s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don�t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body�s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

How to Select Olives

While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an olive bar). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.

While whole olives are very common, you may also find ones that have been pitted, as well as olives that have been stuffed with peppers, garlic or almonds. If you purchase olives in bulk, make sure that the store has a good turnover and keeps their olives immersed in brine for freshness and to retain moistness. Some grocers will also use genetically modified oils such as Canola which should be avoided.

Avoid purchasing olives in cans. FDA data has shown levels of acrylamide as high as 1,925 ppb in some canned, nationally distributed brands of black pitted olives. Based on this data, higher acrylamide levels in select canned black olives may be related to specific handling, storage, processing (especially preservation and darkening methods), and heating steps that favored formation of acrylamide.

When selecting olives, beware of the label description, hand-picked. This description does not necessarily tell you anything helpful about the olive harvesting. Many olives are hand-picked, even though the product label makes no mention of this fact. Conversely, olives with have been mechanically harvested with a hand-held pneumatic rake are sometimes labeled as hand-picked.

As far olive oils go, the best processing comes from ice-pressed oils which is in the complete absence of heat; a dramatic 20-30 times colder than the cold-pressed olive oil; a critical distinction in terms of maintaining the oils nutritive and healing potential and to staking claim as one of the world,s only RAW producers of olive oil. Taste the distinct refreshing taste!

Benefits of Olive Oil for Hair

fruits and vegetables as part of an overall healthy diet

Olive oil is truly a powerhouse when it comes to hair, skin and beauty applications. Its rich, moisturizing properties make it ideal for use on your hair. While you may immediately think of olive oil for cooking, keeping a bottle of olive oil handy in your bathroom can help your hair look healthier, stronger and shinier. Whether you use it as your regular conditioner, a hot oil treatment or as a hair finishing product, your mane is bound to reap the many benefits of olive oil.

Less Dandruff

Olive oil mixed with lemon juice can help treat problem dandruff. Usually caused by dry, flaky skin, the acidic lemon juice helps loosen dandruff while the olive oil moisturizes the new, exfoliated layer of skin. Mix equal amounts of olive oil, lemon juice and water a few tablespoons of each should suffice. Massage into damp scalp, leave on for 20 minutes, rinse and shampoo. Use this flake-fighting treatment no more than every other week.

Split Ender

In the dry winter months, your hair is more prone to breakage, splitting and frizzy flyaways that make your sleek haircut look messy and unkempt. A little olive oil can help smooth away some of those problems. It adds weight and moisture to the hair, and is ideal as a quick fix. Just smooth a little olive oil on your fingers and run them through your hair after you've styled it to give your ends and flyaways the kiss off.

Strength and Shine

Replace your regular conditioner with olive oil to help bring moisture back to the hair, leaving it healthy-looking and shiny. Rich in vitamins A, E and antioxidants, olive oil helps protect the keratin in hair and seals in moisture. According to Elle, olive oil can remove the buildup of sebum that impedes the formation of new hair follicles and hinders hair growth.

Manageability

Dry, undernourished hair is often hard to style. It won't hold a curl, and straightening only dries it out further, leaving it lifeless. A hot oil treatment featuring olive oil will help you gain manageability so your hair is easier to style, notes PioneerThinking.com contribute Sharon Hopkins. Coat your hair in a half cup of olive oil and leaving for 30 minutes can give your hair the moisture it needs to return it to a more manageable state.

Extra Softness

If you deal with brittle ends or frizzy curls that feel more like steel wool than they do soft locks, olive oil can help soften your hair, making it more pliable. A natural, deep conditioning treatment of olive oil each week can replace the extra silicone ingredients used in conditioners that give your hair a false feeling of softness of for a few hours.

Strength and Shine

Another one on the tropical list, guava is often found in beverages. But this fruit also contains a high concentration of antioxidant properties that can help fight against prostate cancer. "One cup of guava also contains more potassium than a serving of banana," says Lee.

Best Benefits of Olive Oil for Skin

fruits and vegetables as part of an overall healthy diet

Olive oil is closer in chemical structure to the skin,s natural oil than any other naturally occurring oil.

Best Benefits of Olive Oil for Skin

Native to South America, passion fruit contains tons of vitamin A and fibre to help improve our vision and lower cholesterol. One serving of this fruit will give you two times more potassium than a banana — who knew?

1. Thus it acts as the perfect moisturiser especially for dry skin.

2. It can also be used to moisturise extremely dry skin prone areas like elbows and knees.

3. Olive oil has regenerative power over skin tissue and thus regular usage ensures that your skin remains soft and smooth while keeping it toned and firmed.

4. Take equal quantities of water and oil in a tight lid jar and shake it well to mix them together. Massage your skin with this and wash it off with lukewarm water.

5. Another great face mask to moisturise your skin with olive oil can be made by blending together 1 tbsp. of honey, with 1 tbsp. olive oil and yolk of one egg. Blend them together till they come together and apply on a clean face. Let this mask stay for 15-20 minutes after which wash it off with lukewarm water. This mask moisturises the skin and helps in clearing out and maintaining the natural skin tone

6. Make a paste using olive oil and mashed avocados and apply it on your face. Let it work on your skin for 20-25 minutes and then rinse. This mask will leave your skin rejuvenated.

7. For those of you, who have extremely dry skin; can use virgin olive oil as a night cream. Apply a little quantity of the oil on your face at night and let it stay overnight. You will wake up to soft and supple skin in the morning.

8. The regenerative power of olive oil also helps in stimulating the process of skin healing. It can be used to soothe and heal skin irritations. The same property also helps in treating sunburn. Just apply olive oil on the affected area directly.

9. The main cause behind the olive oil benefits for skin is that it is rich in healthy fats and phenolic antioxidant vitamin E along with squalene and oleic acidas. These help in getting rid of free radicals as well as repair the damage done due to exposure to sun. These elements are also known to reduce the chances of skin cancer as they inhibit growth of tumour cells.

10. Say goodbye to those ugly looking stretch marks on your body with olive oil. Olive oil helps the skin to regenerate as well as increases the elasticity of the skin. This not only helps in preventing stretch marks from coming back but also helps in lightening the ones that are present. Start using olive oil for hot oil massage on the affected areas thrice a week and notice the change.

11. You don,t need to spend big bucks on buying fancy makeup removers. All you need is a bottle of olive oil. Olive oil doesn,t sting the eye and is not harsh on the skin unlike some cosmetic make up removers.

It is definitely an alternative that people with sensitive skin should look into. In case you are worried about the oiliness it will leave behind, that problem can easily be resolved by washing your face with your regular face wash after you remove your makeup with olive oil. This will also ensure that there are no traces of makeup left on the skin. You can also make this makeup remover or cleanser by mixing together olive oil and castor oil. The proportions of oil depend on the skin type. If you have dry skin, take more olive oil and in case you are an oily skinned beauty use more castor oil and less of olive oil.

12. The antioxidants present in olive oil- hydroxytyrosol along with the vitamin E help in preventing cell degeneration in your skin, thus preventing premature ageing. The squalene present in this oil helps in increasing the elasticity of the skin thus preventing sagging of skin and leaving it firmly toned with youthful glow. To reduce the wrinkles around your eyes, massage olive oil into the skin around your eyes. Make sure that you are very careful and delicate when you work around the eyes, as the skin is so delicate that you can damage and stretch the skin very easily doing more harm than good.

13. If you are suffering from dry and scaly skin, mix olive oil and sea salt and massaging it into the affected area to slough off dead skin and enrich the healthy layer beneath it. You can also add a few tablespoons of olive oil with a drop or two of lavender essential oil in a bath. It is a simple and luxurious way to relax, soothe and moisturize the whole body.

14. Olive oil not only helps in treating sunburns, it also works really well as a sunscreen. Mix equal quantities of olive oil and tea decoction (tea boiled in water and strained) and apply all over the body and face. Leave this on for an hour. Rinse, don,t wash, so that it leaves a residue on the skin. This will act as a natural sunscreen for you.

15. Good blood circulation is essential to provide natural glow to the skin. A weekly olive oil massage will not only enhance the blood circulation but also help in keeping your skin young and moisturised. You can also use olive oil as a carrier of other essential oils. Just heat olive oil and your favourite essential oil for a few seconds, making sure that you don,t burn the olive oil and give your skin the pampering it needs.

16. The beauty benefits of olive oil don,t end here. Tired of chapped lips, apply olive oil instead of your normal lip balm. Trying to lose weight, change your normal cooking oil to olive oil. Hate that cellulite, mix used coffee grounds with olive oil and apply and massage on to the skin.

17. Mascara makes your eyes look bigger and beautiful. But people with sensitive eyes tend to have an itchy sesnation due to application of mascara. But that is no reason to not get those fluttering eyelashes. Just use an old mascara brush and apply olive oil with it. This will result in longer and shinier eyelashes without any loss of lashes or eye allergies.

Nutrition chart of Olive:

Nutrition Facts
Amount Per 100grams

Calories 115 % Daily Value*
Saturated fat 1.4 g   7%
Polyunsaturated fat 0.9 g    
Monounsaturated fat 8 g    
Cholesterol 0 mg   0%
Sodium 735 mg   30%
Potassium 8 mg   0%
Total Carbohydrate 6 g   2%
Dietary fiber 3.2 g   12%
Sugar 0 g    
Protein 0.8 g   1%
Vitamin A 8% Vitamin C 1%
Calcium 8% Iron 18%
Vitamin D 0% Vitamin B-6 0%
Vitamin B-12 0% Magnesium 1%

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