We have always known that olives were good, but you will be surprised to know just how much! Apart from the beneficial effects on the heart, bone, nervous system and for cancer prevention, there are many positives for the skin as well.
Olives are a standard recommendation in RENDER’s antiageing support diet. This is why even though there are many other sources of monounsaturated fatty acids(MUFA), research favours olive oil as being a better source for photoageing, even when compared to MUFA from dairy products or meat. So whether you are a vegan, vegetarian or even a non vegetarian, olives need to definitely be a part of your skin repair diet. Talking of skin repair, you will also see us adding olives to your post laser recovery diet. Oral intake of olive oil was found to help with faster wound healing, in patients with burns. Now, that’s some serious healing effect. Now the practical points:
Which is better – black or green? Olives or olive oil? This is a great article. But for a quick understanding, the flesh of healthy olives contain about 2-3% of beneficial substances, and virgin olive oil contains about 500mg per litre of polyphenols. So by a very very rough estimate, considering the recommendation of MUFA for disease prevention is between 30 and 70 grams per day for a 2500 Kcal diet, about 7-8 olives, and 2-3 tablespoons of virgin olive oil as a dressing, or as part of your ‘bullet proof’ coffee (coming soon) should be good. This should help with atleast 20% of your daily need for MUFA. If you need more fiber, increase the number of olives versus oil. If sodium/ salt needs to be in control, then choose the oil over the olive. Among oils, the polyphenol content among oils is like this.
Extra virgin olive oil > virgin olive oil >>>> common olive oil > pomace olive oil >> refined olive oil.
Though refined olive oils are easier for general cooking purposes, it has very little polyphenol content. And, polyphenols are why we are discussing the health benefits of olives in the first place! Just like the tomato, the olive is a true functional food for its positive effects on many organ system, and the skin loves it too!
