Olives: What are the benefits of eating olives?
Olives are the fruit of the European olive tree. Since ancient times, the culture has been cultivated to produce olive oil; it does not exist in nature. The homeland of the plant is the Mediterranean Sea. Today, olives are grown in many countries, including Russia – mainly can find trees in our country on the Black Sea coast. The fruit is a slightly elongated oval drupe. Depending on the variety, its length is from 1 to 4 cm, and its diameter is from 1 to 2 cm. The fruits ripen for a long time – about 4-5 months after flowering. Most of them – about 90% – are used for oil production; the rest is pickled or salted with or without pits. The taste of olives is complex and multifaceted, so not everyone loves them; many people only notice them with age. In food, the product is usually used as an ingredient in salads or an ingredient in an original hot dish. Olives are often served as an independent wine snack along with cheese, nuts, and honey.
All about olives. Composition of vitamins and minerals, calorie content. Functional properties of the product and contraindications. How to choose which varieties are considered the best? Recipes of dishes with olives – salads, hot plates, snacks, and cakes.
Table of Contents
Composition and caloric content of olives
Olives are a valuable food product. The snack is low in calories and contains many vitamins, minerals, and other important biologically active substances.
The calorie content of olives is 145 kcal per 100 g, of which:
- Protein – 1 g;
- Fat – 15.3 g;
- Carbohydrates – 0.5 g;
- Dietary fiber – 3.3 g;
- Ash – 4.53 g;
- Water – 75 g.
As for the vitamin and mineral complex, it must be said that, first of all, the product is rich in vitamin E – 100 g contains about 25% of the daily dose.
Vitamins per 100 g:
- Vitamin A, RE – 20 micrograms;
- Beta-carotene – 0.231 mg;
- Beta Cryptoxanthin – 9 mcg
- Lutein + Zeaxanthin – 510 micrograms;
- Vitamin B1, thiamine – 0.021 mg
- Vitamin B2, riboflavin – 0.007 mg;
- Vitamin B4, choline – 14, 2mg;
- Vitamin B5, pantothenic acid – 0.023 mg;
- Vitamin B6, pyridoxine – 0.031 mcg;
- Vitamin B9, folate – 3 micrograms;
- Vitamin E, alpha-tocopherol – 3.81 mg;
- Vitamin K, phylloquinone – 1.4 micrograms;
- Vitamin PP, NE – 0.237 mg.
Macronutrients per 100 g:
- Potassium – 42 mg;
- Calcium – 52 mg;
- Magnesium – 11 mg;
- Sodium – 1556 mg;
- Phosphorus – 4 mg
Micronutrients per 100 g:
- Iron – 0.49 mg;
- Copper – 120 micrograms;
- Selenium – 0.9 micrograms;
- Zinc – 0.04 mg.
The product is also a source of healthy fatty acids – oleic and linoleic acids; you should not fear these fats. If consumed within the daily requirement, they are not only not harmful but, on the contrary, beneficial.
Fatty acid composition per 100 g:
- Saturated – 2.029 g;
- Omega -9 – 11, 314 g;
- Omega-3 – 0.092 g;
- Omega-6 – 1,215 g.
It is also important to note that the product contains other functional-specific components, such as pectin, organic acids, catechins, saponins, flavonoids, tannins, essential oils, etc.
What are the benefits of eating olives?
The great benefits of olives for our body are determined by their rich composition. They positively affect the functioning of the cardiovascular system, including providing good prevention against the most dangerous disease – atherosclerosis. They positively affect metabolism: they speed up metabolism, promote the active secretion of gastric juice and enzymes, and help digest food more efficiently. The product is also helpful for nervous, hematopoietic, immune systems, and joints.
Benefits of olives for men
The product cleans blood vessels. Omega-9 is a valuable fatty acid that is part of olives. It restores the walls of blood vessels damaged by cholesterol plaques and restores their elasticity and density. In addition, it regulates cholesterol levels – many studies support the positive effect of acid on the balance of “good” and ” “bad” cholesterol. Should also note that Omega-9 affects the properties of the blood; in particular, its thickening prevents the formation of blood clots.
On the other hand, vitamin E again has a positive effect on blood circulation. Still, it improves sperm quality, maintains normal testosterone levels, and prevents insulin from destroying it.
The excellent effect of the product on the liver is essential. With an abundance of fatty foods, and many toxins entering the body, especially in the form of alcoholic products, there is too much pressure on the liver; it becomes more challenging to produce bile in a certain amount. Olives not only have a choleretic effect but also restore liver cells. I must say that this product is a much better snack than harmful industrial sausages or, even worse, biscuits and chips – if the latter only increases the destructive effect of alcoholic beverages on the body, then olives, on the contrary, work against it.
Why are olives beneficial for women?
Vitamin E, which is found in large quantities in the product, is often called a beauty vitamin. First of all, it is very beneficial for the skin. Vitamins help increase its elasticity and slow down the aging process by stimulating the production of their collagen. It is with a lack of collagen that the skin loses its elasticity. Vitamin E helps keep the skin beautiful and affects the health of nails and hair.
Olives increase fertility, increasing the chances of successful conception. In general, they positively affect the hormonal background, normalize the flora of the vagina, and create good conditions for sperm.
It should also note that studies demonstrate the anticancer activity of olives, especially hormone-dependent ones.
Olives can improve the digestive process – thus providing a more efficient method for weight loss. The product affects enzyme activity; intestinal motility promotes the rapid elimination of toxins and toxins, which is the most critical factor in the immediate loss of extra pounds.
Are olives suitable for children?
There are not many children in the world who love olives, but there are many good reasons to try to “accustom” a child to this original taste. However, it is essential to note that t should do this no earlier than 3 years.
How will olives benefit a child? Due to their rich chemical composition, they will have complex effects and make an essential contribution to the child’s overall development. The benefits will be particularly noticeable in skin development and immunity.
By the way, the product can become a valuable and tasty medicine for colds without side effects – the fact is that it contains a particular anti-inflammatory substance that helps the body fight against various diseases.
Benefits of olives for pregnant women
Olives will also not be excessive in the diet of pregnant women: a rich vitamin and mineral composition will help the baby to develop and the mother to stay healthy.
In addition, the product will prevent diseases of the genitals that often occur in pregnant women with a failed fetal position. The problem is especially relevant in the later stages. Here we are already talking not so much about the location but a lot of pressure on the appropriate authorities.
Pickled olives are an excellent poison remedy; salty and slightly astringent taste helps cope with nausea and tone.
It is also worth mentioning the positive effect of the product on the nervous system: its regular use improves mood and memory and strengthens – all these properties are significant for a pregnant woman, especially in the later stages.