Several new studies have identified unexpected benefits for olives, especially women going through perimenopause. These nutrient-dense little fruits are loaded with polyphenols. They have an important role in modulating inflammatory and oxidative stress responses, exacerbating uncomfortable symptoms during this time of life transition. The best serving size is up to one-quarter cup of olives—that’s about ten olives. This delicious treat has a total of approximately 60 calories.
Olives have said to have curative properties for centuries. Their nutritional profile, packed with healthy fats, fiber, and essential minerals, make them a great choice for any meal or snack. Women in their late thirties and forties are looking for natural, holistic solutions to address the symptoms of perimenopause. Getting olives in their everyday life might be an easy and impactful answer.
The Role of Polyphenols
Polyphenols, another group of plant compounds that are particularly rich in olives, are anti-inflammatory and antioxidant agents. Studies have demonstrated that these compounds are key players in combating oxidative stress. This stress can lead to numerous health issues, including hormonal disruptions.
“In our personalized approach to women’s health, their value goes far beyond taste. They are a small, therapeutic tool that we use with precision within our package of nutritional strategies focused against inflammation and in favor of metabolism and hormonal health,” said Yaraseth del Castillo Ortega, highlighting the importance of olives in dietary strategies.
Polyphenols, compounds present in olives, can help fight inflammation and oxidative stress. In doing so, they might alleviate some of the pain that women go through during perimenopause. These hormonal fluctuations can lead to a wide range of symptoms. These side effects can range from emotional lability to vasomotor symptoms to insomnia, so learning to adapt is of utmost importance.
Nutritional Benefits
Long known for their culinary appeal, olives are an incredible source of polyphenols, boasting a slew of other health benefits. Aside from the nutrients mentioned above, they are a great source of healthy fats, mainly monounsaturated fats, which are important for improving heart health. Plus, olives are a source of dietary fiber, which supports digestive health and contributes to the maintenance of healthy cholesterol levels.
The mineral content in olives, including calcium and iron, supports overall bone health. This is an essential consideration for women as they age. Together, these nutrients work to make olives a valuable healthful ingredient that can help round out a balanced diet.
Additionally, the type of olives you choose—green olives vs black olives—not only provides differing tastes but varied nutrition as well. The type of olive and when you harvest them determines the color and taste. This beautiful variation only shows off their freshness and possible nutritional value.
Incorporating Olives into Daily Diet
Adding olives to everyday meals is a simple, delicious and convenient way. They’re delicious on their own as a snack or added to salads, pastas, and yes, even smoothies. Culinary authorities recommend that three, preferably four, tablespoons of olives give you all the polyphenols you need to maximize their benefits.
If you’re new to olives, it can be helpful to begin with the mildest-flavored varieties. By learning how their taste preferences evolve, women will be able to experiment with more pronounced flavors, enriching their culinary journeys and their health in the process.
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