Olive fruit can be eaten continuously, but without excess, to avoid excess sodium and calories
There are multiple health benefits associated with the Mediterranean diet, which is said to help reduce inflammation, improve cognitive function, and aid in a healthier heart. Although this diet consists of many different types of foods, two of its most common ingredients are: Olives and olive oil.
Although it is a fatty food, olives are still the mainstay in this health-supportive diet, according to a report published by the “Eat This Not That” website, which better explained the potential health benefits of olives, whether green or black.
Olive is a fruit
According to the report, experts confirm that, contrary to popular belief, olives are not considered vegetables, but rather one of the types of fruits that belong to the family of pome fruits, along with cherries and peaches. in which it is usually processed to dry salt, water, oil and other flavourings, and sometimes the olives are industrially processed using lye.
“Prepared for snacks and bite-sized olives are a real treat,” says nutritionist Amy Marguelis, “Plain black olives can deliver the salty taste some crave while Kalamata olives give an exotic Mediterranean touch, along with supplying healthy fats and a healthy dose of vitamin E.” and other antioxidants.
As for the nutrients of green olives, they are as follows, as each 100 grams contains:
• Calories: 145
• Fat: 15.3 grams
• Saturated fats: 2.03 grams
Sodium: 1056 milligrams
• Carbohydrates: 3.84 grams
• Sugar: 0.54 grams
• Fiber: 3.3 grams
• Protein: 1.03 grams
Black olive nutrients
Every 100 grams of black olives contains:
• Calories: 116
• Fat: 10.9 grams
• Saturated fats: 2.28 grams
Sodium: 735 milligrams
• Carbohydrates: 6.04 grams
• Sugar: 0 grams
• Fiber: 1.6 grams
• Protein: 0.84 grams
Whether it’s added to a savory dish or eaten on its own as a snack, Dr. Marguelles recommends eating no more than regarding “10 green olives or 8 black olives,” because that’s regarding 4 grams of healthy fats and 1 gram of fat. saturated.
Emoji regarding olives – iStock
5 health benefits of eating olives
* healthy fats
Olives contain a great deal of healthy fats, 74% of which is a specific fat called oleic acid, which is a monounsaturated fat that has been known to help treat inflammation, so getting more of these healthy fats such as monounsaturated fats and polyunsaturated fats Unsaturated fats in the diet, especially when they replace fats such as saturated and trans fats, can significantly help improve overall health.
Healthy aging
One of the main benefits of getting more healthy fatty acids in the diet is that they can help improve brain health and function. Olives and olive oil also contain phenolic compounds, which studies show can help protect once morest age-related diseases such as Alzheimer’s disease. or dementia.
*Nice dose of fibre
While olives and olive oil have many of the same health benefits, one of the defining effects of eating olive blonnies is their dietary fiber content. 100g of canned olives contains regarding 3.2g of fiber, which is a useful amount for a small snack. Getting enough fiber in the diet is one of the main keys to a healthy heart, healthy cholesterol levels, and good digestion.
* Support heart health
Olives are among the best heart-healthy foods you can eat due to their high levels of monounsaturated fats. According to a report published in the journal Lipids in Health and Disease, monounsaturated fats have been shown to help reduce the overall risk of mortality, stroke, and cardiovascular disease in study participants. Monounsaturated fats can also help lower LDL “bad cholesterol” and raise “good cholesterol” HDL.
* Enhance the quality of cellular health
Olives are rich in antioxidants, including vitamin E and phenolic compounds. Antioxidants are a deterrent once morest cell damage caused by free radicals that can damage the body. Olives also support cellular health as they are a great source of iron, which the body needs to form and generate red blood cells that Carry oxygen throughout the body.
Expressive heart disease
Side effects of excessive olives
While olives have many health benefits, the processing process increases the sodium content of this fruit before it is released to the market, and nutritionist Trista Best warns that “excessive sodium intake can lead to high blood pressure and an increased risk of heart disease.” stroke, and kidney problems.
A serving of olives (regarding 5-6 medium-sized olives) contains regarding 230-250 mg of sodium, Best adds. While the American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day, with an ideal limit of no more than 1,500 milligrams. per day for most adults. Eating a lot of olives can quickly add too much sodium, especially if a person consumes other high-sodium foods.”
Best says, “Olives are relatively high in calories, so consuming large quantities may contribute to weight gain. A serving of olives contains regarding 35-50 calories, depending on the size and type of olive.”
Adding olives to a salad or as part of a savory dish that includes chicken or fish is ideal, says Dr. Margoilis, but the amount must be taken into consideration if eaten on its own as a snack, to avoid accumulating calories.