How to improve your health with Olives

Imrove your health with olives

Olives (Olea Europea) are small fruits hanging from the trees. Improve your health with Olives as Olives are rich in Vitamin E and other powerful oxidants. They are related to other seed fruits like mangoes, cherries and peaches. According to scientific studies they prevent in heart conditions, osteoporosis and even cancer. From olives is extradited olive oil which is known for its components in health diet recipes. Olives are usually consumed in salads, sandwitches and as oil.

This article tells you everything you need to know about olives.

Improve your health with olives
Olives on braches

Nutritional Facts about Olives

Around 10 olives shall provide you with 59 calories or to understand better 3.5 ounces or 100 grams of olives shall provide you with 115-145 calories.

The nutrition facts for 100 grams of olives are-

  • Calories-115
  • Water-80%
  • Protein-0.8 grams
  • Carbs-6.3 grams
  • Sugar-0 grams
  • Fiber- 3.2 grams
  • Fat- 10.7 grams
    • Saturated: 1.42 grams
    • Monounsaturated: 7.89grams
    • Polyunsaturated: 0.91 grams

Olives are an unusual fruit because of their high fat content. Their most abundant fat is oleic acid, which may have several health benefits. They also contain 4–6% carbs, most of which consists of fiber.

Vitamins and Minerals

Olives are a good source of several vitamins and minerals, some of which are added during processing. This fruit’s beneficial compounds include:

  • Vitamin E– Rich in vitamin E olives olives acts as powerful oxidants.
  • Iron– Abundant iron supply from olives it improves health of Red Blood Cells.
  • Copper– Copper helps in prevention from heart diseases.
  • Calcium– Calcium is requisite for bone, musle and nerve health. Olives provides us with abundant calcium which is highly required in our body.
  • Sodium– Sodium is high in olives because of its storage and packed conditions. Stored in brine or salt water it becomes high in sodium.

Processing of Olives

Selection of Olives-

Fresh olives are selected and harvested for processing. The green-ripe olives are picked when they reach their full size. if the olive is left on the tree to ripen it turns from green-ripe to slowly turning into yellow-green then over to rose to red-brown and finally into naturally black ripe olives which is dark red or purplish black. Both ripe green and black olives need different processing methods for storage and handling.

Storage of Olives-

Black olives are processed within a few days after harvest. Green olives store better than black olives. Olives are stored at temperatures between 41 and 50 degrees farenheit.

Methods of Storage-

Olives contain compound called oleuropein. After harvesting olives they are “cured” to remove the bitterness present in them by placing them in brine or salt water. During this process the bitter compound oleuropein is leached out from the flesh. The water is changed daily over a week or more and then placed in the final brine which is vinegar-salt solution that adds the characteristic flavours. the olives are ready to eat in a few weeks. The storage life depends on the olive style and some additional methods like freezing, drying and pressure canning.

Health Benefits of Olives

Improve your health by consuming olives
Olives in market

Improve your health with olives, olives are associated with many health benefits especially for heart and cancer prevention.

Heart Health

Olives are antioxidants which benefit in heart health, increase in blood levels, fighting inflammation and reducing microorganism growth. It reduces good cholesterol levels and prevent bad cholesterol level from increasing. It also reduces blood pressure levels, which is characteristic to both olives and olive oil.

Bone Health

Olives and olive oil contain certain compound in them which helps in prefveting bone loss. Studies have shown that chances of osteoporosis decline with consumption of olives and olive oil.

Olives for Skin

You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

Cancer Prevention

Rate of cancer associated diseases have increased tremendously all over the world. Studies are conducted to help reduce the risk of cancer. it is significant in many studies that olives aid in prevention of cancer and other chronic diseases. it is mainly due to high oxidant properties and oleic acid content. These compounds destroy the life cycle of cancer cells and help them from growing in areas such as breasts, colon and stomach.

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