Olives: calorie and useful properties

Olives are very delicious fruits that can provide the human body with vitamins and minerals. You should take into account their healing characteristics:

• Prevent bone loss.
• Warn different types of cancer.
• Reduce inflammation and symptoms of arthritis.
• Improve digestion.
• Soothe allergic reactions.
• Protect from cardiovascular diseases.
• 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. Oil, which is derived from fruits, has become very popular in modern cooking. It has a concentrated form of nutrients, but it is important not to overlook the health benefits that olives themselves have. Caloric content of these berries is quite low in comparison with 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 widely distributed in cooking, they are added to salads, sandwiches, or eaten as snacks. 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 useful for the heart, can protect against osteoporosis and cancer.

A simple way to diversify your diet is to add to it delicious and nutritious olives. Caloric content 1 pc. Canned fruit approximately 6 units (kcal). They can be eaten by those who care about their figure.

Caloric content of olives and olives is slightly different, in spite of the fact that they are fruits of the same tree.

Olives are oval in shape with an average weight of about 3-5 grams. Some unripe fruits are green, and turn black when ripe. It is customary in our region to call them olives. Others remain green even when fully ripe.

It should be noted that olives are black, caloric content of which is 145 kcal per 100 grams, are the most suitable for the creation of olive oil.

In the countries of the Mediterranean, 90% of the olive fruit is used for the production of olive oil.

The nutritional value

The source of amino acids, vitamins and minerals are olives. Caloric content of 100 grams of fruits 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 olive oil, which is very beneficial for health. It helps reduce inflammation in the body and reduces the risk of cardiovascular disease.

Below is a detailed composition of nutrients in olives.

Carbohydrates and fibers

Only 4-6% of the olive fruit consists of carbohydrates, and then mostly of fibers, which constitute 52-86% of their total content. The digestible carbohydrate in olives is very small, only about 1.5 grams of a dozen medium 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. Vegetable products with a high fat content contain a sufficiently high concentration.
• Iron. Black olives are a good source of it. It is indispensable for the transport of oxygen into the cells of the body.
• Copper is an important mineral, which is often lacking in typical Western diets. Its deficiency can 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 vegetable matter

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.
• Hydroxytirozole is a powerful antioxidant. In the process of fruit ripening, oleuropein decomposes into hydroxytyrosol.
• Tirozol is the most common element in Provencal oil. This antioxidant is not as potent 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 inflammation in the body.
• Quercetin is a nutrient that can lower blood pressure and improve metabolism. Just like tyrosol, it can help prevent heart disease.

Processing of olives

The most common varieties of olives are:

• Spanish.
• Greek.
• California.

Since the olives are very bitter, they are usually not eaten raw. To lose bitterness, they marinate. Caloric content of olives preserved 115 kcal per 100 grams. However, there are some varieties that do not need treatment and can be used when fully ripe.

Olive processing 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 can be preserved with or without bones. Caloric content of olives without pits does not differ from canned with bone.

Lactic acid is of no small importance in the process of fermentation. It acts as a natural preservative that protects olives from harmful bacteria.

Currently, researchers are studying fermented olive fruits that have a probiotic effect. Their use can lead to better health of the digestive system.

Benefit for health

Olives are one of the main products in the Mediterranean diet. They bring a lot of health benefits, especially for the heart. Dietary antioxidants, which olives possess, can reduce the risk of chronic diseases, as well as some inflammatory processes in the body.

Scientists have proved that eating fleshy olive fruit significantly increases the glutathione content 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 in the stomach.

The cardiovascular system

High blood cholesterol and high blood pressure are a well-known risk factor for cardiovascular disease.

Oleic acid is the main fatty acid in the composition of olives, which is directly related to the improvement of heart health. It can regulate the level of 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 decline in the health and functioning of organs. In addition, some studies have shown that olives and olive oil can reduce 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 quality of bones, which may increase the risk of fractures. In olives is hydroxytrozole, 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 hereditary disposition to bone disease.

The risk of osteoporosis in the Mediterranean countries is much lower than in other European countries, this encouraged scientists to speculate that olives are a defense against this ailment.

Cancer Prevention

The secret of a panacea for cancer remains to this day a serious problem in the modern world. It is worth noting that there are many alternative therapies that slow or even prevent the disease. Scientists have proved that olives are rich in useful substances that can help in the fight against cancerous growths.

First, olive fruits contain anthocyanins, antioxidants and anti-inflammatory substances that can help prevent disease. Antioxidants protect the body from free radicals, which turn healthy cells into cancerous cells. So their use is the best way to protect themselves from cancer.

Secondly, olives contain oleic acid, which suppresses certain growth receptors, which provoke the development of breast cancer. It is also worth noting that olives are rich in hydroxytyrosol, which prevents DNA mutation and abnormal cell development.

Olives and olive oil are usually consumed in large numbers among the 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 in part because of their high content of oleic acid. In experiments it was proved that olive oil disrupts the life cycle of cancer cells of the breast, colon and stomach.

Less inflammation

Various mineral compounds in olives function not only as antioxidants, but also have an anti-inflammatory effect. 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 olive components function as an antihistamine and act on the cellular level, blocking H1 receptors, which helps reduce the likelihood of allergic reactions. Adding olives to your diet, you can reduce the signs of seasonal allergies and specific reactions to foods.

The result

A very tasty addition to food or snacks are green olives. Caloric content of such berries is quite low, which makes this delicacy so popular.

Olive oil and fruits have a low carbohydrate content and a lot of healthy fats. They also have health benefits, improve metabolism, remove toxins from the body, and reduce the risk of heart and cancer.