Vitamin and Mineral Content in Olives
Green olives are a nutritious addition to your diet, offering a range of health benefits. Here’s a summary of their nutritional content per 100 grams:
- Calories: 145-196
- Protein: 0.8-1.4 grams
- Total Fat: 13.5-21 grams
- Carbohydrates: 3.84-5.2 grams
- Fiber: 1.6-4.5 grams
- Sugar: 0-0.7 grams
- Calcium: 52-70 mg
- Iron: 0.08-0.7 mg
- Potassium: 42-57 mg
- Vitamin E: 1.94-5.14 mg
- Vitamin C: 0-0.0 mg
- Saturated Fats: 2.3-2.7 grams
- Cholesterol: 0 mg
- Sodium: 1,556-2,101 mg
Also, one should single out the trace elements present in abundance in this berry: potassium and sodium, magnesium and iron, phosphorus and zinc, calcium, selenium, copper, and oleic acid.
Culture
The well-known olive oil is obtained from the fruit of the olive tree. Olive trees are late fruiting after 10-12 years, and they grow for up to 1000 years and more.
Olives are part of the oldest culture in Mediterranean countries, such as Spain, Italy, and Greece. The locals simply adore olives for their spicy taste and the tremendous benefits to health.
However, only olives prepared traditionally – in brine or oil, without harmful substances – retain all the beneficial properties for health.
Usually, canned olives and salted olives are a delicious option as a side dish and add to all kinds of salad; however, they serve salted olives alone as an appetizer in the Mediterranean.
At the same time, the calorie content of canned olives does not exceed 169 kcal per 100 grams of the product.
The well-known olive oil is obtained from the fruit of the olive tree. Olive trees are late fruiting after 10-12 years, and they grow for up to 1000 years and more.
Olives prevent diseases of the heart and blood vessels
The richness of monounsaturated fatty acids makes olives the most valuable natural remedy for cleansing blood vessels from cholesterol plaques.
Moreover, the substances present in the fruits remove “harmful” cholesterol from the body and strengthen the vascular walls, preventing the development of atherosclerosis and helping to maintain normal blood pressure.
According to scientists, a person who eats 5-10 olives daily increases his life expectancy by 15 years!
The high amount of anti-inflammatory substances and antioxidants, namely oleic acid, in the pulp of olives, help fight inflammation.
Olives help to lose weight
Vegetable fats, which are present in abundance in olives, are famous for helping to fight excess weight. When we add the nutritional properties of olives, which relieve a person from hunger for a long time, this product can be called an ideal assistant in losing weight and maintaining a slim figure.
Olives accelerate the digestion process
Separately, we should mention the benefits of olives for the work of the gastrointestinal tract.
These fiber-rich berries speed up the movement of digested food through the intestinal tract, relieving common digestive problems such as a heavy stomach, bloating, or stomach cramps.
In addition, pectins in olives perfectly remove toxins and salts of heavy metals from the body.
All this contributes to improving microflora, increasing local immunity, and improving the work of all internal organs.
Olives are famous for their high content of B vitamins. These valuable substances are simply necessary for each of us to strengthen the nervous system and resist daily stress.
According to research, a person who eats at least five olives daily has a 35% less frequency of nervous disorders. In addition, such a person sleeps better at night; and he is always cheerful.
Olives can improve eyesight
It is no secret that you need to eat blueberries and carrots to maintain sharp vision. But doctors from the Mediterranean coast recommend taking a look at olives.
Containing an abundance of provitamin A, these greenish berries help preserve visual acuity until old age and fight severe ophthalmic diseases like glaucoma and cataracts.
Olives Improve skin and hair condition
Eating foods rich in antioxidants helps our internal organs and our appearance. Olives are no exception.
When these berries are consumed, the skin’s structure is improved, the regeneration processes of surface tissues are triggered, the skin returns to its former elasticity, and fine wrinkles disappear.
In addition, the richness of olives in vitamins E and A ensures the health and beauty of hair.
Regular consumption of olives helps to strengthen hair follicles and prevent hair loss. Also, the oil-rich olives perfectly nourish the hair, improving its structure, preventing breakage and split ends.
Thus, people who constantly have olives on their diet do not have problems with their hair; they can boast of lush and soft hair.
On the other hand, those with hair problems should often consume fresh and pickled olives and pay attention to olive oil, which is famous for its regenerating and rejuvenating properties.
Conclusion: Olives are a delicious appetizer and a great addition to meals or snacks.
They are low in carbohydrates but high in healthy fats. They also linked olives to many health benefits, including improved heart health.
Also, olives are effortless to incorporate into your daily meal plan, and they are an excellent addition to a healthy whole food diet.
This article dives into Olives’ Nutrition and Benefits, exploring their vitamins, minerals, and antioxidant contents. Olives, those small but mighty fruits, have been a staple in Mediterranean diets for thousands of years, not only for their distinctive flavor but also for their myriad health benefits. From their healthy fats that are essential for brain health to their fiber content that aids in digestion, we’ll uncover how incorporating olives into your diet can contribute to overall wellness.
