Olives are very tasty fruits that can provide the human body with vitamins and minerals. You should take into account their healing features:
- Prevent bone loss.
- Prevent various types of cancer.
- Reduce inflammation and arthritis symptoms.
- Improve digestion.
- Soothe allergic reactions.
- Protect against cardiovascular disease.
- Increase cognitive function.
- Lower blood pressure.
Olives are perhaps the most famous fruits in the regions of the Eastern Mediterranean. They were used in the preparation of culinary dishes and medicines more than a thousand years ago. The oil that is obtained from the fruit has gained great popularity in modern cooking. It has a concentrated form of nutrients, but it is important not to lose sight of the health benefits that olives themselves have. The calorie content of these berries is quite low compared to other drupes.
There are many different types of olives, and some of them may have more or less nutrients, but they all have certain elements that make them indispensable in a healthy diet. They are widespread in cooking, they are added to salads, sandwiches, or eaten as a snack. Olive oil is used in many recipes and is a source of essential amino acids.
Olives are a good source of vitamin E (tocopherol) and other powerful antioxidants. Studies show that they are good for the heart, can protect against osteoporosis and cancer.
An easy way to diversify your diet is to add tasty and nutritious olives to it. Calorie 1 pc. canned fruit approximately 6 units (kcal). They can be eaten by those who care about their figure.
The calories of olives and olives are slightly different, despite the fact that they are the fruits of one tree.
Olives are oval with an average weight of about 3-5 grams. Some unripe fruits are green and blacken when ripe. It is them in our region that are commonly called olives. Others remain green even when fully ripened.
It is worth noting that black olives, whose calorie content is 145 kcal per 100 grams, are most suitable for creating Provencal oil.
In the Mediterranean countries, 90% of olive fruits are used to produce olive oil.
The nutritional value
The source of amino acids, vitamins and minerals are olives. The calorie content of 100 grams of fruit is 115 units. They consist of 75–80% water, 11–15% fat, 4–6% carbohydrates, and small amounts of protein.
74% of the fat content in olives is
oleic acid, which is a group of monounsaturated fatty acids. This is the main component of Provencal oil, which is very beneficial for health. It helps to reduce inflammatory processes in the body and reduces the risk of cardiovascular disease.
The following is a detailed composition of the nutrients in olives.
Nutritional Information of Olives| Olives (calories per 100 grams) | 115 kcal |
| Water | 75.3 g |
| Squirrels | 1 g |
| Fats | 15.3 g |
| Carbohydrates | 0.8 g |
| Cellulose | 3.3 g |
| Ash | 4.3 g |
| Beta carotene | 0.231 mcg |
| Thiamine | 0.021 mg |
| Riboflavin | 0.007 mg |
| Niacin | 0.237 mg |
| Pantothenic acid | 0.023 mg |
| Pyridoxine | 0.031 mg |
| Folic acid | 3 mcg |
| Vitamin E | 3.81 mg |
| Phylloquinone | 1.4 mcg |
| Choline | 14.2 mg |
| Potassium | 42 mg |
| Calcium | 52 mg |
| Magnesium | 11 mg |
| Sodium | 1556 mg |
| Phosphorus | 4 mg |
| Iron | 0.49 mg |
| Copper | 120 mcg |
| Selenium | 0.9 mcg |
| Zinc | 40 mcg |
Carbohydrates and Fibers
Only 4–6% of the olive fruit consists of carbohydrates, and then, mainly of fibers, which make up 52–86% of their total content. There is very little digestible carbohydrate in olives, only about 1.5 grams out of a dozen medium-sized olives. Since the calorie content of these fruits is so low, they are often recommended to be used as a supplement to dietary nutrition.
Vitamins and Minerals
Olives are a good source of vitamins and minerals, some of which will be added during processing.
- Vitamin E is a powerful antioxidant. Plant foods with a high fat content contain a fairly high concentration.
- Iron. Black olives are a good source of it. It is indispensable for transporting oxygen to body cells.
- Copper is an important mineral that is often lacking in typical Western diets. Its deficiency may increase the risk of heart disease.
- Calcium is the most common mineral in the body. It is indispensable in the composition of bones and muscles.
Other plant matter
Olives are rich in many minerals and high in antioxidants.
- Oleuropein is the most common antioxidant. It is found in the flesh of fresh or unripe olives.
- Hydroxytyrosol is a powerful antioxidant. In the process of fruit ripening, oleuropein breaks down into hydroxytyrosol.
- Tyrosol is the element that is most common in Provencal oil. This antioxidant is not as powerful as hydroxytyrosol, but it can help prevent some heart diseases.
- Oleic acid is an antioxidant that helps prevent liver damage, and reduces the risk of inflammatory processes in the body.
- Quercetin is a nutrient that can lower blood pressure and improve metabolism. Like tyrosol, it can help prevent heart disease.
Olive processing
The most common varieties of olives are:
Since olives are very bitter, they are usually not eaten raw. To lose bitterness, they are pickled. The calorie content of canned olives is 115 kcal per 100 grams. However, there are some varieties that do not need processing and can be consumed when fully ripened.
Processing olives can take from several days to several months, depending on the methods used, which often rely on local traditions that affect the taste, color and texture of the finished product. Fruits canned with seeds or without them. The calorie content of seedless olives does not differ from canned with seed.
Lactic acid is of no small importance in the fermentation process. It acts as a natural preservative that protects olives from harmful bacteria.
Researchers are currently studying fermented olive fruits that have a probiotic effect. Their use can lead to improved digestive health.
Benefit for health
Olives are a staple in the Mediterranean diet. They bring many health benefits, especially for the heart. The dietary antioxidants possessed by olives can reduce the risk of chronic diseases, as well as some inflammatory processes in the body.
Scientists have proved that eating meaty fruits of olive significantly increases the content of glutathione in the blood, and this is one of the most powerful antioxidants in the human body.
They can also help fight bacteria that are responsible for infections in the airways and stomach.
The cardiovascular system
High blood cholesterol and high blood pressure are a well-known risk factor for developing cardiovascular disease.
Oleic acid is the main fatty acid in olives, which is directly related to improving heart health. It can regulate cholesterol and protect LDL cholesterol from oxidation.
Circulation
Olives are rich in iron and copper. These are the two main components needed to create red blood cells. Without these minerals, their amount will decrease, which can lead to anemia. This disease can cause fatigue, indigestion, headaches, as well as a general decrease in the health and functioning of organs. In addition, some studies have shown that olives and olive oil can lower blood pressure.
Bones
People who eat olives are less likely to experience bone loss and osteoporosis. The latter is characterized by a decrease in bone mass and bone quality, which may increase the risk of fractures. In olives, there is hydroxytyrosol, as well as oleuropein, which is associated with the production of calcium in the body. Adding olive fruits to your diet will protect you from a hereditary disposition to bone disease.
The risk of osteoporosis in the Mediterranean countries is much lower than in other European countries, this led scientists to suggest that olives are a protection against this disease.
Cancer prevention
The mystery of the panacea for cancer to this day remains a serious problem in the modern world. It is worth noting that there are many alternative methods of therapy that slow or even prevent the disease. Scientists have proven that olives are rich in useful substances that can help in the fight against cancer.
Firstly, olive fruits contain anthocyanins, antioxidants and anti-inflammatory substances that can help prevent the disease. Antioxidants protect the body from free radicals that turn healthy cells into cancer cells. So their use is the best way to protect yourself from cancer.
Secondly, olives contain oleic acid, which suppresses certain growth receptors that trigger the development of breast cancer. It is also worth noting that olives are rich in hydroxytyrosol, which prevents DNA mutations and abnormal cell development.
Olives and olive oil are typically consumed in large numbers among Mediterranean regions, where the incidence of cancer is lower than in other European countries. It is possible that eating olives can help reduce the risk of developing this disease. This may be partly due to their high oleic acid content. In experiments, it was proved that olive oil disrupts the life cycle of cancer cells in the breast, colon and stomach.
Less inflammation
Various mineral compounds in olives function not only as antioxidants, but also have anti-inflammatory effects. They reduce inflammation throughout the body, reduce pain and tension in the joints, muscles and tendons that can suffer from various types of diseases. These fruits can help relieve pain in arthritis, gout, and other rheumatic diseases.
Prevention of allergic reactions
Olives have anti-inflammatory activity. They can also help reduce the intensity or frequency of allergic reactions. Some components of olives function as antihistamines and act at the cellular level, blocking H1 receptors, which helps reduce the likelihood of allergic reactions. By adding olives to your diet, you can reduce the symptoms of seasonal allergies and specific reactions to foods.
Total
A very tasty addition to food or snacks are green olives. The calorie content of such berries is quite low, which makes this delicacy so popular.
Oil and olive fruits are low in carbohydrates and many healthy fats. They also have health benefits, help improve metabolism, remove toxins from the body, and reduce the risk of heart and cancer.