Olives have been considered a "symbol of health" since ancient times and are also an integral part of Azerbaijani tables. However, experts note that although this product has many benefits, the daily intake amount should be properly chosen.
According to Milli.Az, food experts say that the optimal daily amount of olives is around 5-10 pieces (approximately a handful or ¼ cup). This amount provides the body with essential good fats, antioxidants, and vitamins.
Benefits of Olives
According to experts, olives create many health advantages thanks to the monounsaturated fatty acids, vitamins E and A, as well as polyphenols contained in them:
Protects the cardiovascular system. Reduces bad cholesterol levels and increases the elasticity of blood vessels.
Reduces inflammation and oxidation. The antioxidant substances in olives decrease the risk of chronic inflammation in the body.
Supports intestinal health. The fiber and natural enzymes in olives improve digestion.
Beneficial for skin and hair. Vitamin E helps the skin and hair appear healthier.
Is a source of minerals. Olives are rich in minerals such as iron, calcium, and copper.
Points to Consider
However, some types of olives are rich in salt. There can be up to 25-30 percent of the daily sodium amount in 100 grams of olives. For this reason, people suffering from hypertension and kidney disease should consume olives in small amounts.
Experts also warn that the principle "eat a lot of olives to be healthier" is not correct. The main point is balanced and consistent nutrition.
How is it recommended to eat?
Olives can be consumed in various forms throughout the day:
5-8 olives at breakfast;
They can be added to salads or sandwiches at lunch;
In the evening, olives without salt or with little salt can be used as a snack.
Thus, 5-10 olives daily in the diet are sufficiently beneficial both in terms of taste and health. The main thing is to pay attention to the salt content and to choose olives from a natural, quality source.
