Olives are very tasty fruits that can provide the human body with vitamins and minerals. Their healing properties should be taken into account:
- Prevents bone loss.
- Prevent various types of cancer.
- Reduce inflammation and symptoms of arthritis.
- Improves digestion.
- Calms allergic reactions.
- Protects against cardiovascular diseases.
- Increase cognitive function.
- Lower blood pressure.
Olives are perhaps the most famous fruit in the Eastern Mediterranean regions. They have been used in cooking and medicinal preparations for over a thousand years. The oil obtained from the fruit has gained great popularity in modern cooking. It has a concentrated form of nutrients, but it's important not to overlook the health benefits of the olive itself. The calorie content of these berries is quite low compared to other drupes. There are many different types of olives, and some may have more or less nutrients, but they all have certain elements that make them essential in a healthy diet. They are widely used in cooking, added to salads, sandwiches, or eaten as a snack. 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. Research shows they are good for the heart and may protect against osteoporosis and cancer.
An easy way to add variety to your diet is to add delicious and nutritious olives to your diet. Calorie content 1 pc. canned fruit approximately 6 units (kcal). They can be eaten by those who care about their figure.
The calorie content of olives and olives is slightly different, despite the fact that they are the 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. In our region they are usually called olives. Others remain green even when fully ripe.
It is worth noting that black olives, whose calorie content is 145 kcal per 100 grams, are the most suitable for creating Provençal oil.
In Mediterranean countries, 90% of olive fruits are used to produce olive oil.
The nutritional value
Olives are a source of amino acids, vitamins and minerals. The calorie content of 100 grams of fruit 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 Provençal oil, which is very beneficial for health. It helps reduce inflammation in the body and reduces the risk of cardiovascular diseases.
Below is a detailed breakdown of the nutrients in olives.
Nutritional value of olives
| Olives (calorie content per 100 grams) | 115 kcal |
| Water | 75.3 g |
| Squirrels | 1 g |
| Fats | 15.3 g |
| Carbohydrates | 0.8 g |
| Cellulose | 3.3 g |
| Ash | 4.3 g |
| Beta carotene | 0.231 mcg |
| Thiamine | 0.021 mg |
| Riboflavin | 0.007 mg |
| Niacin | 0.237 mg |
| Pantothenic acid | 0.023 mg |
| Pyridoxine | 0.031 mg |
| Folic acid | 3 mcg |
| Vitamin E | 3.81 mg |
| Phylloquinone | 1.4 mcg |
| Kholin | 14.2 mg |
| Potassium | 42 mg |
| Calcium | 52 mg |
| Magnesium | 11 mg |
| Sodium | 1556 mg |
| Phosphorus | 4 mg |
| Iron | 0.49 mg |
| Copper | 120 mcg |
| Selenium | 0.9 mcg |
| Zinc | 40 mcg |
Composition and calorie content of canned olives
Olives contain 115–145 calories per 100 grams, or about 59 calories per 10 olives.
100 grams of ripe canned olives contain the following nutrients ():
- Calories : 115 kcal
- Water: 80%
- Protein : 0.8 grams
- Carbohydrates : 6.3 grams
- Sugar : 0 grams
- Fiber : 3.2 grams
- Fat : 10.7 grams Saturated : 1.42 grams
- Monounsaturated : 7.89 grams
- Polyunsaturated : 0.91 grams
Fat
Olives contain 11–15% fat, 74% of which is oleic acid, a type of monounsaturated fatty acid. This is the main component of olive oil.
Oleic acid is associated with several health benefits, including reducing inflammation and reducing the risk of heart disease. It may even help fight cancer (, , , ).
Carbohydrates and fiber
Carbohydrates make up 4–6% of olives, making them a low-carb fruit.
Most of these carbohydrates are fiber (dietary fiber). In fact, fiber makes up 52-86% of total carbohydrate content.
Thus, the level of easily digestible carbohydrates is very low. However, olives are still a relatively poor source of fiber, with 10 olives only containing about 1.5 grams.
Conclusion:
Olives are an unusual fruit due to their high fat content. Most of the fat is oleic acid, which may have several beneficial properties. These fruits also contain 4-6% carbohydrates, most of which are fiber.
Vitamins and minerals
Olives are a good source of vitamins and minerals, some of which will be added during processing.
- Vitamin E is a strong antioxidant. Plant foods high in fat contain a fairly high concentration of it.
- Iron. Black olives are a good source. It is indispensable for transporting oxygen to the body's cells.
- Copper is an important mineral that is often deficient in typical Western diets. Its deficiency may increase the risk of heart disease.
- Calcium is the most abundant mineral in the body. It is indispensable in the composition of bones and muscles.
Contraindications and potential dangers
Olives can be dangerous. It is not recommended to use them for those who suffer from cholecystitis. This can be explained by their choleretic properties.
When preserving a product, not the most beneficial chemicals may be used. The most dangerous is iron gluconate . It can cause a number of problems, from an allergic reaction to a stomach ulcer.
You need to choose high-quality olives without dangerous processing - they will only bring benefits to the body.
Other plant substances
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.
- Hydroxytyrosol is a powerful antioxidant. During fruit ripening, oleuropein breaks down into hydroxytyrosol.
- Tyrosol is the element that is most abundant in oil of Provence. This antioxidant is not as powerful as hydroxytyrosol, but may 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 may lower blood pressure and improve metabolism. Like tyrosol, it may help prevent heart disease.
Are there any benefits from canned olives?
The benefits of canned olives are the same as those of fresh ones. It’s just impossible to eat them fresh without soaking them for months due to their inherent bitterness.
And the canned ones underwent a similar procedure quickly. To do this, they are treated with caustic soda, and if they want to get a dark color, oxygen is passed through. In the latter case, the color is fixed with iron gluconate. Caustic soda is neutralized during the pickling process. The content of nutrients will decrease slightly. The amount of sodium, of which there is already a lot in olives, increases. Therefore, hypertensive patients should not rely heavily on them.
Oleic acid lowers cholesterol and improves the lipid composition of blood cells, strengthens blood vessels and the heart, reduces the acidity of gastric juice, and normalizes intestinal function. It exhibits medicinal properties for gastritis, osteochondrosis, atherosclerosis, thrombosis, and arthritis.
Oleic acid is not all that is good for canned olives, which contain tocopherol, iron, calcium and magnesium, zinc and copper.
People with a diseased liver or stomach should prefer green olives or olives with pits, which do not contain iron gluconate. Although in the amount contained in 50 g of olives, it is beneficial - it stimulates hematopoiesis and increases hemoglobin levels. Cereals, fresh vegetables, and egg yolk slow down the absorption of iron gluconate.
Olive processing
The most common varieties of olives are:
- Spanish.
- Greek.
- Californian.
Because olives are very bitter, they are usually not eaten raw. To lose bitterness, they are pickled. The calorie content of canned olives is 115 kcal per 100 grams. However, there are some varieties that do not require processing and can be consumed when fully ripe. Processing olives can take anywhere from a few days to several months, depending on the methods used, which often rely on local traditions that influence the taste, color and texture of the finished product. The fruits are preserved with or without seeds. The calorie content of pitted olives is no different from canned olives with pits.
Lactic acid is of no small importance in the fermentation process. It acts as a natural preservative that protects olives from harmful bacteria.
Researchers are currently studying fermented olive fruits that have probiotic effects. Eating them can lead to improved digestive health.
Solyonykh
Most olives and olives that are sold in stores by weight, in glass, plastic and metal jars or pouch bags, are salted. In terms of calorie content, they are practically no different from dried ones; 100 g of product contains 130-140 kcal.
The salting process is simple, but time-consuming. To remove the bitter oleuropein contained in olives, they are soaked in cold water for at least 10 days. Then the fruits are placed on a baking sheet to dry a little. The fruits prepared in this way are placed in jars or barrels, filled with brine (at the rate of 100 g of salt per 1 liter of water), and left to ripen for 2-3 months. This recipe is used to make classic Greek Chalkidiki olives, choosing large and medium-sized green fruits and adding various spices to the brine.
If you bought salted black olives, it is not a fact that these are olives. When pickling, most large producers use an oxidizing agent - iron gluconate, which turns green fruits radically black and gives them shine. In this case, a significant part of the beneficial substances contained in the product is lost. You can identify “dyed olives” by their appearance: natural olives have unevenly colored peels, have lighter spots, and the brine is light brown, not black.
You can pickle olives at home. Selected whole, undamaged fruits are placed in sterile jars, filled with brine prepared according to a standard recipe, and a little lemon juice and olive oil are added on top. The jar is tightly closed and kept in a cool place for about a month. If desired, you can add cilantro, oregano, fennel or allspice to the brine.
Benefit for health
Olives are a staple in the Mediterranean diet. They provide many health benefits, especially for the heart. The dietary antioxidants that olives contain may reduce the risk of chronic diseases as well as some inflammatory processes in the body.
Scientists have proven that eating fleshy olive fruits significantly increases the content of glutathione 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 respiratory tract and stomach.
Description
Olives, or olives as they are also called, are the fruits of trees of the Olive family. The olive tree is one of the most ancient plants cultivated by man. Moreover, it is reliably known that in ancient times olives were cultivated over quite large areas - starting from the Canary Islands, throughout the Mediterranean, in the regions of Asia Minor, as well as in the Caucasus and Crimea.
In modern times, the wild olive tree can no longer be found, but its cultivated form is grown throughout the Mediterranean, North-West Africa, South and North America, Asia Minor, Australia, East Asia and India. There are about 60 species of olive trees. They take a long time to mature, but then bear fruit for many years
Today, the largest producers of olives are Spain, Italy, Turkey, Tunisia, Syria, Egypt, Greece, Croatia, Libya, Algeria, USA, Argentina, Peru and other countries.
The main product obtained from olives is olive oil. Its production takes about 90% of the total olive harvest. This oil is primarily a high-quality food product, widely used in cooking in various countries. In addition to cooking, olive oil is used in perfumery, the chemical industry and soap making.
Olives are not consumed raw, as they have a very tart taste, but they are preserved in all possible ways: in salt, oil or vinegar, with or without pits. Often, instead of a pit, all kinds of fillings are put into an olive - small sardines, pieces of pepper, capers. Canned olives are consumed as a cold snack, added to various salads, and are also widely used in the preparation of pizza, stewed vegetables, and poultry or meat dishes.
Circulation
Olives are rich in iron and copper. These are the two main components needed to create red blood cells. Without these minerals, their amounts will decrease, which can lead to anemia. This disease can cause fatigue, indigestion, headaches, and an overall decrease in organ health and function. In addition, some studies have shown that olives and oil of Provence can lower blood pressure.
Which color is better - black or green?
The debate about which olives are healthier - black or green - has not subsided since they began to be massively imported into our country. The differences between them are much smaller than the similarities.
Let's look at the benefits of green olives. They contain slightly more fat than black ones, as well as vitamin E, 4 times more potassium and 3 times more magnesium. This composition determines the healing properties of olives for diseases of the heart and blood vessels, and also helps fight fatigue. Their benefits are noticeable and the next morning after a stormy feast, green olives will quickly bring you back to normal.
Let us now find out why black olives are beneficial. They have fewer calories, but more calcium, iron and zinc than green ones.
Therefore, the benefits of black olives are undeniable for anemia, weakness, and sexual dysfunction.
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 bone quality, which can increase the risk of fractures. Olives contain hydroxytyrosol, as well as oleuropein, which is associated with calcium production in the body. Adding olive fruits to your diet will protect you from a hereditary predisposition to bone disease.
The risk of osteoporosis in Mediterranean countries is significantly lower than in other European countries, which has led scientists to suggest that olives offer protection against this disease.
Potential harms of canned olives
Olives are well tolerated by most people, but may contain high amounts of salt due to their packing liquid.
Allergy
Although olive pollen allergies are common, olive allergies are rare.
Sensitive people may experience allergic reactions in the mouth or throat after eating olives ().
Heavy metals
Olives may contain heavy metals and minerals such as boron, sulfur, tin and lithium.
Consuming large amounts of heavy metals can harm your health and increase your risk of cancer. However, the amount of these metals in olives is usually well below the established limit. Therefore, this fruit is considered safe (,).
Acrylamide
Acrylamide has been linked to an increased risk of cancer in some studies, although other scientists question this link (, ).
However, it is recommended to limit your acrylamide intake as much as possible ().
Some varieties of olives—especially ripe California black olives—may contain high levels of acrylamide as a result of processing (, ,).
Conclusion:
Olives are generally well tolerated and allergies are rare. However, they may contain small amounts of heavy metals and high concentrations of salt. Some varieties may also contain acrylamide.
Cancer Prevention
The mystery of a panacea for cancer remains a serious problem in the modern world to this day. It is worth noting that there are many alternative therapies that slow down or even prevent the disease. Scientists have proven that olives are rich in beneficial substances that can help fight cancer.
First, olive fruit contains anthocyanins, antioxidants and anti-inflammatory substances that may help prevent disease. Antioxidants protect the body from free radicals, which turn healthy cells into cancer cells. So consuming them is the best way to protect yourself from cancer.
Secondly, olives contain oleic acid, which inhibits certain growth receptors that promote the development of breast cancer. It is also worth noting that olives are rich in hydroxytyrosol, which prevents DNA mutations and abnormal cell development.
Olives and oil of Provence tend to be consumed in large quantities among Mediterranean regions, where cancer incidence is lower than in other European countries. It is possible that eating olives may help reduce the risk of developing this disease. This may be partly due to their high oleic acid content. Experiments have shown that olive oil disrupts the life cycle of breast, colon and stomach cancer cells.
Therapeutic effect and recipes of traditional medicine
If you simply eat olives regularly, your health will improve. But there are also separate folk recipes used for treatment, made from fruits and leaves.
- For atherosclerosis. Grind 200 g of olives, place them in a thermos, fill with vegetable oil heated to a temperature of 60 degrees. Leave to infuse for two days. Take a tablespoon three times a day before meals.
- From edema. A tincture based on the leaves and fruits of the olive tree will help. To prepare the medicine, pour a glass of boiling water over a tablespoon of chopped olives and leaves. Leave to infuse for 5-10 minutes in a water bath, then filter and add another glass of warm water. Take a tablespoon of infusion 30 minutes before meals three times a day.
- With high blood pressure. Pour a tablespoon of olive tree leaves with a glass of boiling water, hold for five minutes in a water bath, strain, dilute with warm water. Take 1-2 tablespoons thirty minutes before meals three times a day.
What should you pay attention to?
Fresh fruits have a pronounced bitter taste. Previously, it was eliminated by soaking it for a long time in a vessel with sea water. This processing method made it possible to preserve vitamins and microelements that have a beneficial effect on human health.
Today, buyers should be careful when choosing olives. The benefits and harms to the body of canned fruits depend on the composition and quality of the dish. Products from well-known companies that use natural processing methods usually have a high price.
In addition, when choosing this type of product, you need to consider the following factors:
- The fruits ripened on the tree are larger in size than green olives.
- Black olives that are not produced with chemical additives do not have a smooth, shiny or even texture.
- Brown specks can be found on the surface of naturally produced fruits.
- The harm and benefits of canned olives are determined by the presence of iron gluconate in their composition. This substance negatively affects the functioning of the body.
Positive properties of green olives
Regular use of the product helps prevent the following pathologies:
- Formation of blood clots on the inner walls of blood vessels.
- Gastrointestinal ulcers and other disorders of the stomach and intestines.
- Disorders of the nervous system.
- Poor healing of mechanical damage on the surface of the epidermis.
- Formation of stones in the gallbladder area.
- Pathologies of bone tissue.
Today you can find many varieties of this product on store shelves. These are fruits with or without seeds, stuffed. The benefits of canned olives, black and green, depend on the quality of the product. When choosing this product, you need to clearly know that it is fresh and does not contain harmful components. Fruits stuffed with anchovies, peppers, and lemon have positive properties if they were made with a minimum amount of chemical additives.
The effect of olives on liver function
A sedentary lifestyle, abuse of fatty and sweet foods, the influence of toxic compounds - all these factors complicate the process of bile production. As a result, stones appear, digestive problems, discomfort in the peritoneum, stool upset, and flatulence arise. The benefit of olives and canned olives is that by consuming this dish, a person restores liver tissue. If you include this product in your daily diet, you can get rid of the unpleasant symptoms associated with impaired bile production.
What is recommended to use the product with?
Olives are a food that can be eaten plain or as a snack. In addition, these fruits are widely used in salads. They go well with tomatoes, beans, various types of cheese and meat. Olives are used as one of the ingredients in savory sauces. In their natural form, the fruits are used as a snack for alcoholic drinks (for example, wine).
In addition, they are added to first courses. One of the popular soups that contain this product is solyanka.
Recommendations for choosing a product
What rules should you follow to buy good canned green olives? The benefits and harms of a product are determined by its quality and manufacturing features. It is currently impossible to produce goods without adding chemicals. However, knowing a few rules, the buyer can choose good fruits that will have a positive effect on health. Firstly, you should give preference to products packaged in a glass jar.
This material allows you to clearly see the olives and evaluate their appearance. Secondly, the consumer needs to carefully study the composition of the food. The dish must contain a minimum number of ingredients. This is table salt, water, olives. If the label affixed to the package of black olives shows the additive E 579, this means that the fruits have been colored.
Main properties of the product
The positive and negative qualities of a dish are determined by the processing method and additional components that are used in the cooking process. About twenty years ago, this product was first introduced en masse into Russian stores, and it immediately gained popularity among customers. Many people do not know that olives and olives are fruits collected from the same tree. The first type has a black tint and is more mature than the second.
In the canning process, manufacturers use table and universal varieties.
Oilseed fruits are used to make vegetable oil, as they contain a large amount of lipids. The size and shade intensity of the product is determined by the type of tree, maturity and production method. The composition of canned olives, harm and benefits are approximately the same, regardless of their color and variety.
Black olives are often obtained not by ripening the fruit, but by chemical treatment. The components included in such a product can negatively affect the condition of the body.
Healthy Ingredients
Today this product can be purchased in almost every store. In addition, it is used to prepare various dishes. Are there any benefits to canned olives? The answer to this question is yes. This product contains many substances that have a positive effect on health and provide the body with energy.
The composition of the fruits includes:
- Lipids, proteins, carbohydrates.
- Vitamins (A, E, D, B1, B12, PP, C).
- Other substances (calcium, sodium, magnesium, phosphorus, fluorine, iron, zinc, copper).
Today, much is known about the benefits and harms of canned olives for the body. For example, experts say that those who care about a slim figure should not overuse this product. The fruits contain a lot of sodium and calcium. These substances have a beneficial effect on health. However, they increase the calorie content of the product.
