The inhabitants of the Mediterranean countries can boast excellent health and great resistance to diseases. One of the reasons for such indicators is its national cuisine, that is, olives and olive oil.
Composition of olives and their calories per 100 grams
The most valuable product of processed olives is oil. Depending on the maturity and variety of plants, its content varies from 50 to 80% of the total mass of the fruit. Protein content, fats and carbohydrates varies similarly.
| Parameter | Contained in 100 gr. Product, grams. |
| Protein | 1-1. 5 |
| Fats | 13-16 |
| Carbohydrates | 1-3 |
| Fiber | 4-5 |
| Water | 45-65 |
The fruit of the olive tree has a considerable content of polyunsaturated fatty, macronutrient and trace elements.
| Macronutrients | Mg/100g content. | OLIGOEMENTS | Mg/100g content. |
| Calcium | 51-53 | Copper | 110 |
| Potassium | 39-44 | Selenium | ˂1 |
| Sodium | 1400-1500 | Iron | 450-500 |
| Magnesium | 10-12 | Zinc | 45-50 |
| Match | 4-5 |
The olives (black olives) are a medium caloric content food, depending on how it is consumed (raw, dry or pickled), it ranges between 135 and 145 kcal per 100 grams.
Vitamin content
The olive pulp contains hydrosoluble and fa t-soluble vitamins:
- B groups (riboflavina (B2), Tiamina (B1), Niacina (B3), pyridoxin (B6), Pantotenic acid (B5), Hill (B4));
- Tocoferol (E)
- folic acid;
- philoquinone (k).
All these vitamins have a decisive influence on the functioning of body systems. Dietitians recommend consuming a teaspoon of olive oil or a few olives before breakfast to replace the vitamin contribution. The treatment not only will not have any effect on weight gain, but will also help you lose those extra kilos.
Olive properties
Different varieties of the plant are used to produce olive oil and canned olives. The oil is obtained from the processed fruits of the oleaginous varieties. Raw olives are not suitable for consumption because they have a pronounced bitter taste. When they are canned, the fruits are immersed in an alkaline solution to neutralize its bitterness. Fortunately, olives retain all useful properties of these treatments.
The benefits of
The olive has an integral and reconstituent effect on the human body, regardless of age. They benefit cardiovascular, digestive, musculoskeletal, genitourinary, nervous and visual systems. They can be used both in food and outside it: in the form of oils, ointments.
For the cardiovascular system
Olives have powerful antioxidant properties because they contain polyphenols. Antioxidants, by suppressing free radicals, reduce the probability of coronary heart disease, myocardial infarctions and strokes.
The high content of monounsaturated and polyunsaturated fatty acids reduces “bad” cholesterol and increases “good” cholesterol. In this way the risk of atherosclerosis is reduced and the resistance of blood vessels increases, including coronaries. This information has been confirmed in FDA Studies (Food and Drug Administration, an agency of the US Department of Health).
For the digestive system
The daily consumption of olives or olive oil improves the functioning of the digestive system. Improves stomach mucosa, reduces the risk of duodenal ulcers and increases food digestibility. It helps eliminate toxins from the organism.
For the genitourinary system
Before planning a pregnancy, doctors recommend adding olives to the woman’s diet. Because they normalize the activity of sex hormones, in general, they establish the work of the reproductive function.
Olive oil stops the oxidation process in the body, which is the main cause of kidney disease. It is one of the few that helps eliminate kidney stones by dissolving them. It accumulates on the surface of the calculations and dissolves them gradually. And then they act as a lubricant, facilitating the exit of the sand through the urinary tract.
Before treating urolithiasis with olive oil, you have to consult a urologist. An ultrasound must be performed to determine the size of the renal calculation. It is acceptable to eliminate calculations up to 10 mm in size.
For the male reproductive system, olives are also useful, increase the power and improve the quality of seminal fluid.
For metabolic disorders
A metabolic disorder is usually accompanied by weight gain and disease development such as gout, diabetes and cardiovascular diseases. Olives help normalize metabolism. Polynsaturated fatty acids contained in large quantities in the olive pulp, restore lipid metabolism. They normalize the glucose level and eliminate the uric acid salts of the joints.
For neurological diseases.
The high level of B vitamins and fatty acids of olive oil has a positive effect on the nervous system and improves memory. Scientists have confirmed their benefits for Alzheimer’s disease and multiple sclerosis.
The recovery after a stroke is faster in the presence of olive oil in the patient’s diet.
For inflammations
Extra virgin olive oil contains a substance, Oleocanthal. This substance gives it its characteristic flavor and color. This substance relieves inflammations. Therefore, it is recommended to include olive oil in the diet in diseases: arthritis, osteochondrosis, gout. You can also relieve inflammation of the mucous membranes.
For the body of the slimming
Most people try to lose weight excluding fatty foods from their diet. What they do not realize is that this is the cause of many diseases. The lack of polyunsaturated fatty acids, present in large quantities in olive oil, causes
- hair loss;
- Dry Skin;
- rapid fatigue;
- susceptibility to stress situations;
- vision problems.
Women experience serious menstrual irregularities, which affect their reproductive function. At the same time, the weight is maintained, because the metabolism is altered in the absence of fatty acids. Olive oil not only cleans the toxins organism, but, thanks to its oleic acid content, mitigates the feeling of hunger.
Against cancer
In 2015, American scientists carried out an investigation into the effects of Oleocanthal (a substance present in extra virgin olive oil). They discovered that the Oleocanthal kills cancer cells. The substance penetrates the cell, destroys the membrane of the lysosome, the toxic enzyme is released and the cell sel f-destructs. Healthy cells are not affected and are in latent state at that time. They resume their functions 24 hours later.
For pregnant women and infants
During pregnancy, the woman’s body needs a higher content of vitamins, minerals and fatty acids. Its lack affects the functioning of the mother’s vital organs and, subsequently, of the baby. Especially important is folic acid, contained in sufficient quantities in olives. Prevents the malformations of the neural tube of the fetus and is useful both when planning a pregnancy and during it.
To prevent stretch marks, olive oil is recommended. The epidermis softens, saturates the skin of vitamins and makes it more elastic. It is not recommended to use olive oil properties in a fanatic way during pregnancy. Its excessive use is counterproductive. It can cause dehydration of the organism and the increase in the uterus tone.
For children
The benefits of olives and oil for children are due to their content in vitamins and minerals. Calcium for the formation of bones and vitamins and for healthy skin are especially important in children’s age. Pediatricians recommend their consumption from at least three years. No more than one fruit per day. The only contraindication is individual intolerance. For skin care, high quality olive oil or olive soap can be used.
Almond Benefits
In the Mediterranean countries it is customary to eat the entire olives, with the bone. Because the fruit is completely digested by the body, along with the nut. The nut serves as a sorbente to clean the intestines. The olive bones, like the fruit pulp, contain olive oil, but in smaller quantity.
In addition to vitamins, minerals and polyunsaturated acids. In case of Urolithiasis it is recommended to eat olive bones. It is important to pay attention to the expiration date of the fruit and buy only fresh preserves. At the end of the useful life of grains there is an accumulation of carcinogenic substances.
For face and body
Vitamins A and E, essential for skin and body health, are present in olives and oils at high levels. Therefore, its external use is recommended in the form of: masks, compresses, ointments. Olive oil is a basic oil that practically does not have contraindications, so it is often used as a basis for oil infusions. Benefits:
- Softens the skin;
- Regenerates the microdaves of the epidermis;
- Rest the fatty balance on the surface of the skin
- rejuvenate;
- reduces the intensity of allergic reactions
- delays ag e-related changes.
Well for the treatment of burns, freezing and wound healing.
Possible damage and contraindications
A quality product practically does not cause any damage to the human body, the exception is the presence of allergies and individual intolerance. With caution you should eat with olives when vitamin A. is taken because its content in the fruit is high, and its excess brings irreparable damage.
Diuretic properties limit olive consumption in case of cholecystitis, pancreatitis, large renal calculations.
How to choose olive and olive oil?
It is easy to choose quality canned olives, it is enough to know the maturity period of the fruit and pay attention to the manufacturing date that appears in the container.
- In October the clearest olives are collected.
- In November, olives are collected with rosaceous tones.
- In December, the most mature fruits are collected, which have a more intense dark coloration.
Therefore, knowing the maturation and production dates, indicated in the container, can choose the quality fruits. The olives collected in October may not have intense dark tones, since they oxidize with iron gluconate. This food additive is authorized for consumption, but the iron level in the blood increases considerably, which constitutes a negative factor.
When choosing, it is convenient to give preference to:
- Glass containers;
- Large fruit;
- Fresh conservation;
- Seeds.
When selecting olive oil in a store to pay attention:
- Location. Good quality oil should not be stored in very illuminated showcases, since it will quickly lose its properties. It is preferable to choose something that is in a shaded area.
- The container in which the product is poured must be dark glass. It will oxidize with the light.
- The maximum allowed acidity (specified in the container) is ≤ 0. 5%.
- manufacturersThe highest quality product occurs in Greece, Spain, Italy, Portugal, Chipre and Israel.
There are three types of olive oil according to your mode of production:
- Extra virgin. It is the most expensive and high quality. Keep all useful properties to the maximum. It is recommended for cosmetic procedures and dietary diets.
- Slightly lower than the first category. Recommended for salads.
- Olive oil. Refined oil, but its useful properties are minimized. It is used to fry.
Can olives be eaten raw?
Fresh olives have a bitter taste, so rarely eat raw. However, in the Mediterranean countries some olives eat raw and aromatized with sugar.
What can olives be combined with?
Small olives are used in salads, and large as a separate plate and to fill. There is a conventional division of the combination of olives with fish and meat. It is believed that ligh t-colored olives combine well with fish and the darkest with meat.
As an appetizer, the olives are served with wine. Stuffed with prawns, anchovies and lemon. They combine well with seafood, nuts, fresh and cured cheeses, garlic and spicy herbs.
What do olives eat?
The way to serve olives varies according to national cuisine:
- In Greece they are served with tomatoes, eggplants and cheeses in brine;
- In Spain they are served with seafood, meat and paprika;
- In Italy, olives are added to lasagna, pizza; They are served with mozzarella and cauliflower.
How to keep olives
It is recommended to keep the olives in brine for a maximum of three days after opening the container. If the product is in a tin container, after opening it, place it in a glass or porcelain source. Do not keep them in tin containers, since metal can oxidize if it is exposed to oxygen.
Olive fruits are good for the organism at any age. Its introduction in the diet will help prevent the development of many diseases. The content of important polyunsaturated acids and vitamins determines the high value of olives. In addition to ingestion, external use of olive oils significantly improves skin status.
The olives are not only healthy, but also have a great acid and salty flavor. Due to their good taste, it is a pleasure to consume them as a treatment.
