Olives give a zesty taste to just about any food. This is due to their intrinsic bitter flavor. One cup of olives, about 135 grams, supplies 155 calories of which 130 calories are supplied by fat. Saturated fat represents about 17 calories or about 1.8 grams. The fruit provides good amounts of vitamins A and E. It also provides significant amounts of iron, calcium, copper and dietary fiber. Although the fruit is high in fat content, the greater proportion is mono unsaturated fats. This represents 75 percent of the fat content in the fruit or 10.5 grams. Olives are crushed or pressed to produce olive oil, a widely used ingredient in food preparation. The fruit is a powerful health booster.
Vitamin A (Beta-Carotene)
It is a powerful antioxidant. Vitamin A helps to neutralize carcinogens in the body. This prevents the risk for various cancers. Studies have shown that high intake of vitamin A helps to prevent colon, stomach, prostrate and throat cancers. It has also been found to be a useful agent to inhibit growth of tumors in cases of lung cancer. Vitamin A assists in the growth and rejuvenation of damaged skin, tissue and cell membranes. It promotes healthy skin and sight. Many skin ailments can be prevented and treated with vitamin A. It also promotes strong teeth and bones.
Vitamin E
This fat soluble antioxidant fights free radicals in all areas of the body that contain fat. It helps to stabilize cellular processes. These processes can yield harmful by-products. The stabilizing effect of vitamin E helps to reduce generation of free radicals from biochemical processes such as energy production. Free radicals play an active role in oxidation of cholesterol. Once oxidized, cholesterol can build up in the arteries. It also causes more damage to blood vessels. This increases the risk of stroke or heart attack. Vitamin E helps to prevent this oxidation and reduces the risk of heart disease. It has also been found helpful in relieving hot flashes in menopausal women. Extra-virgin olive oil contains higher amounts of vitamin E than virgin, pure or extra-light olive oil. This is because it is not processed as much as other olive oils.
Mono unsaturated Fats
Mono unsaturated fats protect the outer membranes of cells. When combined with other antioxidants, such as vitamin E, these fats reduce the risk of damage to cells. Research has established that mono unsaturated fats help to lower the risk of colon cancer. This is because the fats protect the DNA structure of colon cells. Together with vitamin E, the fats also help to destabilize free radicals. Mono unsaturated fats also have anti-inflammatory properties. This helps to reduce the severity of inflammatory conditions caused by free radicals. Mono unsaturated fats can provide welcome relief to individuals with rheumatoid arthritis, osteoarthritis and asthma. Olive oil makes a healthier alternative to hydrogenated fats for culinary purposes. It doesn’t irritate the stomach unlike some oils.
Green and Black Olives Nutrition
Olives straight off the trees are hardly edible. They have a sharp bitter taste that turns most people off. So, how come these oval-shaped fruits found their way to favorite dishes? Thanks to food processing, now we can enjoy the tangy and pleasantly bitter taste of olives. You can even pop one straight into your mouth but this time, from a jar. The unique and zesty taste of olives makes them a flexible ingredient in cooking. Both green and black olives can complement practically anything – salads, pasta, chicken, dips, appetizers, and even drinks.
Green Olives and Black Olives Nutrition Facts
There seems to be a debate when it comes to green and black olives. Which one tastes better? Some people prefer the sour and salty taste of green olives while others love the soft texture and slightly sweet taste of black olives. Below is the nutritional chart for both green and black olives. Take a look at the amount of calories and sodium present in a 4 medium-sized green or black olives.
Nutrients (4 medium Olives) Green Olives Black Olives
Calories 60 25
Calories from fat 60 20
Sodium 460mg 230mg
Green and black olives are high in mono unsaturated fat and Vitamin E. They also contain polyphenols and flavonoids which have anti-inflammatory properties. The combination of these health boosting elements allows olives to:
Protect the heart against diseases. Antioxidants and the “good fat” eradicate the free radicals that are responsible in oxidizing cholesterol.
Protect cells from free radicals. Vitamin E together with the mono unsaturated fat protects cells and fights off free radicals produced during cellular energy production.
Reduce inflammation due to arthritis. Both green and black olives contain polyphenols and flavonoids that have anti-inflammatory properties. These can help in lowering the inflammation caused by arthritis.
Prevent colon cancer. Again, the combination of mono unsaturated fat and Vitamin E is make it a great health benefit. High intake of these nutrients lowers the risk for colon cancer.
Helps women going through menopause Olives can help reduce the intensity and frequency of hot flashes menopausal women experience.
“Good things come in small packages.” This definitely holds true for olives. Who would have thought that these little bulbous green and black colored fruits hold so much goodness within? Green and black olives are not only loved for their unique flavor but they are also hailed as one of today’s most celebrated health foods. However, I find that clients often eat olives and think that they are very healthy and can eat as many as they want. They need to remember that olive oil comes from pressed olives.Therefore, olives are pure fat. Sure, a few a day is great but do not sit down with a bowl of olives for a snack. Also, I tell clients that olives are
extremely high in sodium. Those people with hypertension should enjoy them as a condiment not as a snack
The health benefits of olive oil are extensive with new positive attributes discovered all the time. One prominent cardiologist recommends at least two tablespoons of extra virgin olive oil each day to enjoy the many ways olive oil can be beneficial to your health and well being.
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In addition to bolstering the immune system and helping to protect against viruses, olive oil has also been found to be effective in fighting against diseases such as:
Cancer:
The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.
Heart Disease:
Olive oil helps lower levels of blood cholesterol leading to heart disease.
Oxidative Stress:
Olive oil is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.
Blood Pressure:
Recent studies indicate that regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.
Diabetes:
It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.
Obesity:
Although high in calories, olive oil has shown to help reduce levels of obesity.
Rheumatoid Arthritis:
Although the reasons are still not fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatiod arthritis.
Osteoporosis:
A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis.
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