2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Olives are very tasty fruits that can provide the human body with vitamins and minerals. Their healing properties should be taken into account:
- Prevent bone loss.
- Prevent various types of cancer.
- Reduce inflammation and symptoms of arthritis.
- Improve digestion.
- Calm allergic reactions.
- Protect against cardiovascular disease.
- Enhance cognitive function.
- Lower blood pressure.
Olives are perhaps the most famous fruits in the regions of the Eastern Mediterranean. They have been used in cooking and medicinal preparations for over a thousand years. Oil, which is obtained from the fruit, has become very popular in modern cooking. It has a concentrated form of nutrients, but it's important not to overlook the he alth 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 makethey are indispensable in a he althy diet. They are widely used 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 they are good for the heart and may protect against osteoporosis and cancer.
An easy way to spice up your diet is to add delicious and nutritious olives to your diet. Calorie 1 pc. canned fruit approximately 6 units (kcal). They can be eaten by those who care about their figure.
The calorie content of olives and olives is slightly different, despite the fact that they are the fruits of the same tree.
Olives are oval in shape with an average weight of about 3-5 grams. Some immature fruits are green and turn black when ripe. It is in our region that they are commonly called olives. Others remain green even when fully ripe.
It is worth noting that black olives, whose calorie content is 145 kcal per 100 grams, are the most suitable for creating olive oil.
In Mediterranean countries, 90% of olive fruits are used to produce olive oil.
Nutritional value
Olives are a source of amino acids, vitamins and minerals. The calorie content of 100 grams of fruit is 115 units. They are 75-80% water, 11-15% fat, 4-6% carbohydrates, and small amounts of protein.
74% of the fat in olives is oleic acid, which is a group of monounsaturated fatty acids. This is the main component of Provence oil, which is very beneficial for he alth. It helps reduce inflammation in the body and reduces the risk of cardiovascular disease.
Below is the detailed nutritional content of olives.
| Olives (calories per 100 grams) | 115 kcal |
| Water | 75.3g |
| Proteins | 1 g |
| Fats | 15.3g |
| Carbohydrates | 0.8g |
| Fiber | 3.3g |
| Ash | 4.3g |
| Beta-carotene | 0.231 mcg |
| Thiamin | 0.021 mg |
| Riboflavin | 0.007 mg |
| Niacin | 0.237 mg |
| Pantothenic acid | 0.023mg |
| Pyridoxine | 0.031mg |
| Folic acid | 3 mcg |
| Vitamin E | 3.81mg |
| Phylloquinone | 1.4 mcg |
| Choline | 14.2 mg |
| Potassium | 42mg |
| Calcium | 52mg |
| Magnesium | 11mg |
| Sodium | 1556 mg |
| Phosphorus | 4mg |
| Iron | 0.49mg |
| Copper | 120 mcg |
| Selenium | 0.9 mcg |
| Zinc | 40 mcg |
Carbohydrates and fibers
Only 4-6% of an olive fruit is made up of carbohydrates, and that is mostly fiber, which makes up 52-86% of their total content. There is very little digestible carbohydrate in olives, only about 1.5 grams from a dozen medium olives. Because these fruits are so low in calories, they are often recommended as a dietary supplement.
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. High-fat plant foods contain a fairly high concentration of fat.
- Iron. Black olives are a good source of it. It is indispensable for transporting oxygen to the cells of the body.
- Copper is an essential mineral often deficient in typical Western diets. Its deficiency may increase the risk of heart disease.
- Calcium is the most abundant mineral in the body. It is indispensable in the composition of bones and muscles.
Other herbal substances
Olives are rich in many minerals and high in antioxidants.
- Oleuropein is the most common antioxidant. It is found in the pulp of fresh or unripe olives.
- Hydroxytyrosol is a powerful antioxidant. Duringfruit ripening oleuropein breaks down into hydroxytyrosol.
- Tyrozol is the element most abundant in olive oil. This antioxidant is not as powerful as hydroxytyrosol, but may help prevent some heart diseases.
- Oleic acid is an antioxidant that helps prevent liver damage and reduces the risk of inflammation in the body.
- Quercetin is a nutrient that can lower blood pressure and improve metabolism. Like tyrosol, it may help prevent heart disease.
Olive processing
The most common varieties of olives are:
- Spanish.
- Greek.
- California.
Because olives are very bitter, they are not usually eaten raw. To lose bitterness, they are marinated. Calorie canned olives 115 kcal per 100 grams. However, there are some varieties that do not need to be processed and can be consumed when fully ripe. Olive processing can take anywhere from a few 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. The fruits can be preserved with or without seeds. The calorie content of pitted olives is the same as canned pitted olives.
Lactic acid plays an important role in the fermentation process. It acts as a natural preservativewhich protects olives from harmful bacteria.
Researchers are currently studying fermented olives that have a probiotic effect. Eating them may lead to better digestive he alth.
He alth benefits
Olives are a staple in the Mediterranean diet. They provide many he alth benefits, especially for the heart. The dietary antioxidants found in olives may reduce the risk of chronic disease as well as some inflammatory processes in the body.
Scientists have proven that eating fleshy olives significantly increases blood levels of glutathione, one of the most powerful antioxidants in the human body.
They can also help fight bacteria that are responsible for infections in the respiratory tract and stomach.
Cardiovascular system
High blood cholesterol and high blood pressure is a well-known risk factor for cardiovascular disease.
Oleic acid is the main fatty acid found in olives and has been linked to improved heart he alth. It can regulate cholesterol levels and protect LDL cholesterol from oxidation.
Circulation
Olives are rich in iron and copper. These are the two main ingredients needed to make 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 decline in the he alth and functioning of organs. In addition, some studies have shown that olives and olive oil can lower blood pressure.
Bones
People who eat olives experience less bone loss and osteoporosis. The latter is characterized by a decrease in bone mass and bone quality, which can increase the risk of fractures. Olives contain hydroxytyrosol, as well as oleuropein, which is associated with the production of calcium in the body. Adding olive fruit to your diet will protect you from a hereditary predisposition to bone disease.
The risk of osteoporosis in Mediterranean countries is significantly lower than in other European countries, which led scientists to suggest that olives are a protection against this disease.
Cancer Prevention
The secret of the panacea for cancer remains a serious problem in the modern world to this day. It is worth noting that there are many alternative therapies that slow down or even prevent the disease. Scientists have proven that olives are rich in nutrients that can help fight cancer.
Firstly, olive fruits contain anthocyanins, antioxidants and anti-inflammatory substances that can help prevent disease. Antioxidants protect the body from free radicals that turn he althy cells into cancer cells. So their use is the best way to protect yourself from cancer.diseases.
Secondly, olives contain oleic acid, which inhibits 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 Provencal oil tend to be consumed in large quantities among Mediterranean regions, where cancer rates are lower than in other European countries. It is possible that eating olives may help reduce the risk of developing this disease. This may be in part due to their high oleic acid content. Olive oil has been shown in experiments to disrupt the life cycle of breast, colon and stomach cancer cells.
Less inflammation
Various mineral compounds in olives function not only as antioxidants, but also have anti-inflammatory effects. They reduce inflammation throughout the body and relieve pain and tension in the joints, muscles and tendons that can be affected by various types of diseases. These fruits can help relieve pain from arthritis, gout, and other rheumatic conditions.
Prevention of Allergic Reactions
Olives have anti-inflammatory activity. They may also help reduce the intensity or frequency of allergic reactions. Some components of olives function as an antihistamine and act at the cellular level by blocking H1 receptors, whichhelps reduce the chance of allergic reactions. By adding olives to your diet, you can reduce signs of seasonal allergies and specific food reactions.
Result
Green olives are a very tasty addition to food or snacks. The calorie content of such berries is quite low, which makes this delicacy so popular.
Olive oil and fruits are low in carbohydrates and high in he althy fats. They also have he alth benefits, improve metabolism, remove toxins from the body, and reduce the risk of heart disease and cancer.
Recommended:
Calorie content of olives and black olives
Choosing a particular product, we often do not know about its origin, we have no idea how to eat it properly and what its nutritional value is. Information about the calorie content of a product is simply necessary if you are on a strict diet or just monitor your he alth. Let's talk about olives and olives: what are they and what is the calorie content of olives
How is feijoa useful and for what diseases? Feijoa fruit: useful properties, contraindications, photos and recipes. Feijoa jam: useful properties
When berries similar to gooseberries appeared on store shelves a few years ago, people hesitated to buy them for a long time. But, having figured it out and tried it once, they began to consider them an ordinary fruit, the name of which is feijoa. Over time, it became known that feijoa is useful
Ginger: useful properties and contraindications for women. Pickled ginger: useful properties
Each country has its own tradition of using ginger. So, the horned root in Asia, considered the birthplace of the plant, is a universal remedy for many diseases. In China and India, eating ginger is believed to promote a long and he althy life
Dates: useful properties and contraindications. Useful properties of dried dates
Dates are not only an oriental sweetness, but also a storehouse of vitamins. They are rich in nutrients and are also a natural cure for many ailments
Olives. Useful properties and extraordinary taste
Inhabitants of the Mediterranean coast eat olives in very large quantities. Maybe that's why they are less likely to be diagnosed with such a serious disease as cancer, and life expectancy is 10 years longer? The beneficial properties of these fruits were known even in ancient times. They were valued and used in the days of the Old Testament. The branch of the olive tree is a symbol of victory. What are the he alth benefits of olives?
