Nutrients in olives can fight cancer, heart disease and diabetes

Olives: beneficial properties, recipes
Did you know that despite their small size, olives have high nutritional value?

Olives are loved for their versatility, but they are also rich in phytonutrients, vitamin E and antioxidants that protect against cancer formation. In addition, they have a positive effect on the cardiovascular system.

What are olives?

Olives have gained the greatest popularity thanks to olive oil, which is actively used throughout the world. Native to the Mediterranean and Africa, olives come in a wide variety of shapes and sizes.

They are a staple ingredient in Mediterranean cuisine, which emphasizes healthy fats and heavily relies on olive oil as the main source of dietary fat. This diet does not limit fat intake, but replaces unhealthy fats with healthy ones, such as monounsaturated fats, such as those found in olives.

Are olives a fruit or a vegetable?

Most people probably don't know the answer to this question. They appear to form a unique category of fruit, but the olive is actually a fruit called a drupe.

A drupe is characterized by a hard stone containing a seed and surrounded by fruit pulp. It's their high fat content that makes olives so unique, but they are related to peaches, mangoes and even almonds.

Here are some interesting facts about olives:

• The olive tree has a thick trunk and reaches a height of 7-14 meters.
• Olives were first harvested in the eastern Mediterranean 6,000-8,000 years ago.
• The olive branch is a symbol of peace and victory. Cultivation of olives takes several years, and the first harvest appears decades later. For this reason, those who plan to grow olives are said to want to live a long and quiet life.
• In early Christian art, an olive branch was depicted in the beak of a dove, symbolizing peace and the Holy Spirit in the Gospel. In Ancient Greek mythology, Athena fought with Poseidon for the right to become the patron saint of Athens. Athena won by planting the first olive tree, which the host of Olympian gods considered the best of gifts.
• Olive harvesting occurs from October to January. However, fresh fruits are hard and bitter. Olives not destined for oil production are picked by hand to avoid damage.

Benefit for health

Rich Source of Antioxidants

Oxidation that occurs in the body has been shown to be associated with the development of many diseases, including heart disease and cancer. Olives are rich in antioxidants (mainly polyphenols), which have anti-cancer, anti-diabetic, anti-aging and neuroprotective effects.

Olives also help increase blood levels of glutathione, one of the most important antioxidant-processing substances. Different varieties of olives have different concentrations of antioxidants, but they are present in sufficient quantities in all fruits, without exception. Antioxidants have a positive effect on almost all body systems and can be one of the most important ways to prevent and treat diseases.

Reduces cholesterol and blood pressure

Olives are a rich source of “good” fats that do not damage blood vessels like “bad” fats do. Studies have proven the ability of olives to lower blood pressure levels, as well as control and reduce cholesterol levels. The hypotensive effect (the ability to lower blood pressure) of olives is associated with the oleic acid they contain.

Studies have shown significant reductions in blood pressure and overall cardiovascular inflammation after consuming olives, olive oil and other Mediterranean diet foods.

Relieve pain

Inflammation is typically the source of most disease, pain, and damage in the body. Nonsteroidal anti-inflammatory drugs (NSAIDs) are effective in relieving pain, but they cause harm to other systems in the body. Olives are nature's ibuprofen. They slow down the growth of enzymes that cause inflammation, thus acting as a natural pain reliever.

Inflammation often plays a key role in the development of cardiovascular disease. For this reason, olives may be beneficial in protecting heart health.

Prevent and treat cancer

People living in the Mediterranean region tend to have lower rates of cancer compared to other European countries and countries in South and North America. Phenolic compounds present in olives have anti-cancer effects, particularly against breast, colon and stomach cancer. There is evidence that olives are the most effective anti-cancer food.

The research results are promising, but further research is needed to use the fruit as part of nutritional anti-cancer therapy.

Strengthen the heart

Olives contain all the substances necessary for a healthy heart and cardiovascular system: antioxidants, healthy fats, copper and vitamin E.

A diet rich in olives can not only treat the symptoms of heart disease, but also significantly reduce the risk of complications associated with heart disease, including in people with a genetic predisposition to high blood pressure and heart problems. The nutrients in olives can also prevent coronary heart disease.

Acts as a natural antibiotic

A review of research published in the European Journal of Nutrition found that phenolic compounds in olives can increase the number of beneficial bifidobacteria in the body, which produce vitamins and antibacterial substances. Thus, olives can improve intestinal function and the state of the microbiome in the body.

Reduce the risk of diabetes and obesity

Thanks to their high monounsaturated fat content, olives can significantly reduce the risk of type 2 diabetes and obesity by reducing your intake of foods containing unhealthy fats. The antioxidants found in olives help combat the harmful effects of oxidative stress associated with diabetes. This makes olives an effective remedy for combating hyperglycemia and complications resulting from diabetes.

A study published in the American Journal of Clinical Nutrition examined the effect of olive oil on the incidence of type 2 diabetes. The experiment involved 59,930 women aged 37 to 65 years (from the Nurses' Health Study) and 85,157 women aged 26-45 years (from the Nurses' Health Study II) who did not have diabetes or cardiovascular disease at the start of the study and cancer.

After 22 years, the results showed that “higher olive oil consumption was associated with a slightly lower risk of developing type 2 diabetes in women; Replacing other types of fats and salad dressings (margarine, butter and mayonnaise) with olive oil also reduces the risk of type 2 diabetes.”

One randomized, blinded, placebo-controlled study included 41 overweight or obese men over 65 years of age. The group that received olive oil instead of other types of fats showed decreased blood pressure, increased good cholesterol, and improved overall cardiovascular and metabolic health compared to the control group. This study demonstrates the ability of the nutrients in olives to naturally fight obesity.

Help fight infections

A number of studies have proven the effectiveness of olives in the fight against certain types of microbial, viral and fungal infections. Thus, for this reason, the extract of the fruits and leaves of the olive tree has been used in folk medicine for a long time, and this ability has recently been scientifically proven.

In experiments, olive extract slowed the growth of a number of viral, fungal and bacterial infections, including methicillin-resistant Staphylococcus aureus (MRSA).

Prevents the development of osteoporosis

The polyphenols present in olives can prevent bone loss. Many studies have shown their effectiveness in building and maintaining strong bones. Thus, thanks to these substances, olives are recommended for use for the treatment and prevention of osteoporosis.

Olives for weight loss

The benefits and harms of black olives have long been used by nutritionists when compiling a diet menu. The harm of the product lies in the fact that consuming a large amount of olives can lead to an excess of certain vitamins, which will contribute to poor health or cause intestinal disorders.

They contain various acids and a large amount of fiber, which help remove excess fat deposits, toxins, and toxic substances, reducing cholesterol levels. Dishes prepared with olives reduce appetite.

Olives and olive oil

The main difference between fruits and oil lies in the method of preparation. Both products have their advantages and disadvantages, but when consumed in moderation, they can bring many benefits to your health.

Olives

• 25% fat
• The salt content is higher: olives are canned and stored in a special brine
• Rich in fiber, vitamin E, vitamin A, copper, calcium
• The concentration of beneficial polyphenols is lower than in olive oil, but they are still present in early harvested olives that have been properly grown

Olive oil

• Almost 100% fat
• Salt content lower: almost none
• Beneficial polyphenols are present in Extra Virgin oil

At what age can olives be given to a child?

Most pediatricians are inclined to believe that the benefits and harms of black olives are not comparable to the consequences that can be caused by the product. Most often, canned foods with a high salt content end up on the table, which are harmful to the body of a small child. They cause disturbances in the gastrointestinal tract and allergies. The optimal age for introducing a new product is 5 years. They, like mushrooms, are a difficult product for the stomach to digest. Regular consumption of black olives is recommended no earlier than 10 years.

Nutritional properties

Olives can be a low-calorie snack or an ingredient in a variety of dishes (salads, pasta or pizza). Despite the wide variety of varieties, they have approximately the same nutrient composition.

One olive weighs on average 4 grams, one serving is about 40 olives.

100 grams of canned green olives contains about:

• 145 calories
• 3.8 g carbohydrates
• 1 g protein
• 15.3 g fat
• 3.3 g fiber
• 1.556 mg salt (65% of RDA)
• 3.8 mg vitamin E (19% of RDA)
• 393 IU vitamin A (8% of RDA)
• 0.1 mg copper (6% of RDA)
• 52 mg calcium (5% of RDA)
• 0.5 mg iron (3% of RDA)
• 11 mg magnesium (3% of RDA)

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Product in cooking

The use of olives in cooking is almost unlimited. They are added to pizza, salads, and pasta. The fruits are often used as an ingredient in soups, pesto and focaccio. For piquancy, a small amount of olives is used when preparing meat and fish dishes, stewed or baked.

It is customary to decorate festive table dishes with whole or chopped olives: sandwiches, meat or vegetable slices. The fruits are also served as a snack, dried or pickled.

They are used as decoration and various alcohol shakes. If you eat alcoholic drinks with olives, you can reduce intoxication of the body and hangover syndrome.

Greek salad

To prepare a classic Greek salad you need to take the following ingredients:

• 200 g olives;
• 100 g lettuce leaves;
• 1/2 head of red onion;
• 150 g feta cheese;
• 2 cucumbers;
• 4 tomatoes;
• olive oil, salt, pepper and oregano to taste.

Cheese and vegetables are cut into cubes, onions into half rings. For the dressing, mix oil, salt, pepper and dried oregano. Combine all ingredients. Place on a bed of lettuce leaves.

Cheese pie with olives

The following products should be prepared for the test:

• 400 g flour;
• 100 ml water;
• 300 g butter;
• pepper and salt

For filling:

• 6 eggs;
• 100 g butter;
• 200 ml milk;
• 200 g cottage cheese;
• 300 g hard cheese;
• 300 g olives.

The butter is ground with flour and salt. Then pour in water. Knead a stiff dough, which is rolled out and placed in a mold. The base is pierced in several places with a fork.

Grate the cheese on a coarse grater. Divide it into 2 parts. The first half is poured onto the dough, followed by 150 g of olives. Milk and cottage cheese are mixed with eggs until smooth. Pour the mixture into the mold. Place olives on top again and sprinkle everything with the remaining cheese. Bake for 30 minutes at +180°C.

Olive sauce

For preparation you will need:

• 20 pcs. green fruits;
• 4 tbsp. l. wine vinegar;
• 30 g fresh basil;
• 8 tbsp. l. olive oil;
• a pinch of salt;
• 2 tsp. mustard.

Remove pits from olives. Place all ingredients in a blender bowl and blend until smooth. Use as a salad dressing.

Canned olives

The benefits of canned olives in jars are less than those of fresh fruits. But if preservatives and dyes are not used in production, then vitamins and microelements are preserved as much as possible.

Pickled black seedless fruits are often found on sale. Harmful additives are used in this production. First, the fruits are soaked in acoustic soda for 6-7 days. They are then dyed with ferric gluconate, which gives the finished product a stable black color.

Purchase

Grocery stores are ready to offer a wide range of olives of a wide variety of varieties, which allows you to experiment in search of the best.

You can find pitted olives or olives stuffed with garlic, lemon, and pepper. Kalamata olives, which are aged in red wine vinegar, are very popular. Green olives are the first to be harvested, so they contain the highest concentration of polyphenols. They are sold stuffed and often added to martinis.

Varieties such as Cornicabra, Coratina, Moraiolo and Koroneiki are very rich in phenolic compounds. Black olives have the least amount of phenols but the most fat. They are often used to make pizza and sauces.

Olive classification:

• Green olives: harvest occurs in October at the beginning of ripening.
• “Pink” olives: Slightly more mature, pink or brown in color, harvested in November until fully ripe.
• Black olives: harvested in December when fully ripe; smooth with black skin.
• "Wrinkled black" olives: not to be confused with dried olives; These are fully ripened fruits collected in January.

Olives can be enjoyed on their own as an appetizer or alongside cold cuts and cheeses. Olives are added to sauces, salads or hot dishes. They're easy to incorporate into a recipe because olives go with so many flavors and textures.

Recognizing painted ones - expert answer

Expert of the Society for the Protection of Consumer Rights Elena Rakhmanova notes that on the domestic market almost all olives are blackened green olives. This kind of adulteration does not require many chemicals.

Green fruits are treated with an alkali solution, which helps remove the bitterness of unripe berries. Oxygen is passed through the resulting brine, iron gluconate is added, and then preserved in jars. After such manipulations, the fruits become black.

German manufacturers always indicate this fact on the packaging when painting. In our country, such information cannot be found on the label of a jar.

How can you identify colored olives if they are in a jar? To do this, the buyer needs to read the composition on the label. If among the ingredients there is a color stabilizer, iron gluconate (designated E579), then the jar contains a fake.

When opening the package, you should also pay attention to the brine - if it is a rich inky color, then it is in a jar of false olives.

If the fruits are sold by weight, and there is no way to look at the composition, then you can recognize the real ones by their appearance. A ripe olive is never very black and never shiny. It should be dull and slightly brownish in color.

As for the color, it cannot be uniform and monochromatic: as in apples, in olives one side can be darker and the other lighter.