Introduction
Olives are healthy nutrient-rich fruits from which Olive oil is extracted. Olives also contain several antioxidants or healthy fatty acids. These compounds have numerous health benefits. Olives are also part of our regular cuisine and can be added to several dishes.
What Are Olives?
Olives are rather small fruits that grow on olive trees (scientific name- Olea Europea) and specifically belong to the stone fruits group. These groups are also called drupe fruits that are related to the common mangoes, cherries, pistachio, almonds, and peaches (stone fruits or drupes). Though some olives may remain green even on ripening, other olives will turn black from the green color upon ripening. This depends on the local variety. This fruit originated from the Mediterranean region but it is cultivated in large numbers in northern Africa, southern Europe, and North and South America.
What Is the the Nutrition Content of Olives?
Olives, though technically termed as a fruit, are often categorized even under vegetables as well. These fruits however still are a flavorful add-ons to most savory dishes or in Italian cuisines in pizzas specifically. The olives that are obtained right from the trees are usually bitter in taste. So these fruits should be cured in order to make them more palatable. Olives and even the oil extracted from these fruits are not only globally used in every household, but are also for cardioprotective or heart-healthy purposes only. Olive oil is rich in monounsaturated fats and several potent antioxidants. Fermented olives are rich in probiotics as well.
The following nutrition facts are enlisted by the USDA for 1.41 Ounces which equals around 10 green olives approximately:
Fat-0.211 Ounces.
Carbohydrates- 0.05 Ounces.
Fiber: 0.045 Ounces.
Sugars: 0.007 Ounces.
Protein: 0.014 Ounces.
Sodium: 0.023 Ounces.
Calories: 2.045 Ounces.
What Are the Health Benefits of Olive?
The health benefits of olives are numerous. These are
1. Immunity Booster: Boosts immunity and protects against cell damage by destroying reactive oxygens. This ability is based on the abundance of phytonutrients they contain. They are also particularly rich in antioxidant and anti-inflammatory properties like that of lupulin compounds. The other potent antioxidants that are present naturally are flavonoids, phenols, terpenes, and anthocyanidins. These substances may boost immune health significantly.
2. Cardioprotective: Olives and olive oil are rich in monounsaturated fats particularly. Also, they are rich in oleic acid which is further heart-friendly. Monounsaturated fats are commonly recommended by nutritionists and health experts. A diet containing monounsaturated fats is always associated with lower mortality risk irrespective of systemic health issues and or heart conditions. Hence olives would be beneficial for lowering the risk of cardiovascular disease or potential cardiovascular events like stroke.
3. Probiotic: Fermented olives are particularly high in probiotic content which would be helpful for easy digestion. Also, research shows that regular consumption of olives would help sustain the healthy or good gut bacterium that enhances its probiotic effect in fact.
4. Neurocognitive Functions: These fruits are generally rich in vitamin E content. They not only protect against cellular damage but they also aid in improving the cognitive performance of an individual. Diets that contain olive oil usually have been associated with reduced rates or reduction in risk of developing Alzheimer's disease with age.
5. Anti-Diabetic Action: Research also shows that when foods are high in monounsaturated fats and antioxidants, then the blood sugar levels would be regularized. Olive is useful in type 2 diabetes patients as well for regulating sugar levels.
What Is Olive Allergy?
Allergies to olive oil are not only extremely rare, but they have also not been reported so far even if an individual may be potentially allergic to olive pollen or olive fruit. As per the research conducted by the American College of Allergy, Asthma, and Immunology, allergy to olive pollen or perhaps the proteins found in the olive fruit would be rarely possible in some individuals with sensitization. If anyone observes any potential issues post the consumption of the olive fruit, such as a respiratory reaction, skin reaction like hives, rashes, or other food allergy symptoms, then report to the healthcare provider.
What Are the Possible Side-Effects of Canned and Processed Olives?
One of the major drawbacks of processed olives is that they would be containing a lot more sodium content than before. As we know, added sodium content is harmful to health. High sodium is linked to high salt intake. This may increase blood pressure and may cause heart disease. Hence it's important to note the fact that processed olives should be especially avoided by individuals who may be suffering from systemic medical conditions or who are on health medications. It is important for individuals with health conditions or issues to consult with their nutritionist or healthcare provider before they include olives in their regular diet.
Processing and canning of olives have also been known to introduce potentially carcinogenic substances like acrylamide into some olives. Research particularly shows that California black olives would be contaminated by acrylamide accumulation upon processing and canning. Nutrition Research is still underway to investigate and prevent how acrylamide formation can be stopped during such processing.
What Are the Different Types of Olive?
There are a range and multiple varieties of olives available and widely cultivated throughout the globe. Ranging from the popular manzanilla or Spanish green olives to the Kalamata or Greek black olives or even the Niçoise or French black olives or the Italian black olives. There is a wide range of options available to culinary experts around the world. One can also find olive products commercially that have been stuffed with pimento peppers or cheese, and garlic at the local supermarkets
After opening, always store olives in a refrigerator in their brine or transfer the canned olives to a glass or a plastic container and then refrigerate them. They can be stored this way even for a few months.
How to Eat Olives?
It's not surprising to know one can even snack on these fruits. They are very satiating and they can also be used for garnishing over juices or drinks. Olives can be tossed over onto the top of salad or pizza for added health benefits. They can be even blended into a tapenade. Olives and olive oil are in fact the staple ingredients in global Mediterranean diets. They can be best enjoyed in salads, sandwiches, and even in spreads.
Conclusion
Olives are an important part of Mediterranean cuisine. They are naturally composed of multiple antioxidants and are also rich in monounsaturated fats that are heart friendly. Olives not only add color and flavor to the diet but are palate-friendly and notably fruits of immense health benefits.
