Green olives can be preferred by many individuals worldwide as one of the favorite ingredients of pizza. There are plenty of ways you can add green olives to foods like pasta and topped on nachos. But do you know olives are essential for one’s health? To discover what benefits you get, you should read this piece and we assure you after reading this. You will eat more. So let’s begin!
What are Green Olives and Where do They Come From?
You may be astonished to read that olive is a fruit and is categorized as a “stone fruit”.Scientifically they are known as “Olea Europaea.” The green olive is elongated in shape and the size ranges from 2 to 5 inches. In the center of the olive, there is a seed or kernel which is approximately 2 centimeters. The taste of the green olive is bitter.
Green Olive can be grown in the tropical and subtropical region free from the frost and the ideal climatic conditions of the Mediterranean region. Green olives cultivated from past early centuries. It can be grown in Chile, Argentina, South Africa, California, Australia, Israel and Palestine.
The best season for harvesting green olives is autumn and winter and are picked earlier before changing the color from green to yellow-green.
Nutrition profile of Green Olives
Here is what one serving of green olives (2g) contains
| Calories | 3.6 (15.1kJ) |
| From carbohydrates | 0.3 (1.3 kJ) |
| From Fat | 3.2 (13.4 kJ) |
| From Protein | 0.1 (0.4 kJ |
| From alcohol | 0.,0 (0.0 kJ) |
| Total carbohydrate | 0.1 g |
| Dietary fiber | 0.1 g |
| Starch | 0.0 g |
| Sugar | 0.0 g |
| Total fat | 0.4 g |
| Saturated fat | 0.1 g |
| Monounsaturated fat | 0.3 g |
| Polyunsaturated fat | 0.0 g |
| Total trans-monoenoic fatty | – |
| Total trans-polyenoic fatty acid | – |
| Total Omega3 fatty acid | 2.3mg |
| Total omega 6 fatty acid | 30.4mg |
| Protein | 0.0 g |
| Vitamin A | 9.8 IU |
| Vitamin B | 0.0 mg |
| Vitamin D | – |
| Vitamin E Alpha Tocopherol | 01 mg |
| Vitamin K | 0.0 mcg |
| Thiamin | 0.0 mg |
| Riboflavin | 0.0 mg |
| Niacin | 0.0 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.1 mcg |
| Vitamin B12 | 0.0 mcg |
| Pantothenic acid | 0.0 mg |
| Choline | 0.4 mg |
| Bataine | – |
| Calcium | 1.3 mg |
| Iron | 0.0 mg |
| Magnesium | 0.3mg |
| Phosphorous | 0.1 mg |
| Potassium | 1.0 mg |
| Sodium | 38.9 mg |
| Zinc | 0.0 mg |
| Cooper | 0.0 mg |
| Manganese | – |
| Selenium | 0.0 mg |
| Fluoride | – |
| Cholesterol | 0.0 mg |
| Phytosterols | – |
| Alcohol | 0.0 g |
| Water | 1.9 g |
| Ash | 0.1 g |
| Caffeine | 0.0 mg |
| Theobromine | mg |
Benefits of Green Olives
You have some idea now that green olives are rich in vitamins and minerals and free from cholesterol. Now it’s time to look in details what healthy benefits one can get from consuming them; have a look
1. Reduce the Chances of Heart Diseases
Researches and studies suggested that adding olive in the daily diet or cooking your meal in olive oil can reduce the risk for heart diseases. The main reason is that they have no cholesterol and contain monounsaturated fats. This is the reason cooking in olive oil is mostly recommended by doctors for cardiac patients.
2. A Natural antioxidant
There are free radicals in the body that can cause serious illnesses such as strokes and heart diseases. Taking olives will prevent damage from those free radicals and also save you from serious diseases. Moreover, these antioxidants are also beneficial for your brain and memory as it is rich with polyphenols which can decrease the stress.
3. Aid in Weight Loss
Few olives before the meal is an excellent way to keep your appetite in control as it contains monounsaturated acid, which slows the digestive process. Also, black olives secrete the cholecystokinin hormone which ensures the feeling of fullness for longer periods of time. Hence, they are an excellent food choice for weight loss. No doubt it is part of many weight-loss diets.
3. Beneficial for Pregnant Women
Green Olives are full of vitamins and minerals. Such as calcium which is essential for developing bones and vitamin A which is crucial for the proper functioning of the immune system and eyesight. That’s why they are recommended for pregnant women. Moreover, it contains pantothenic and niacin for the development of both mother and baby.
4. Glowing Skin
Green olives contain vitamin E, which will help reduce the wrinkles as it improves blood circulation. Vitamin E is also useful in moisturizing the skin and removing the dead particles from the skin. That’s why it is a part of many beauty creams. Green olives also help in dealing with skin problems like itching, dryness, etc.
5. Helpful in reducing Eye Problems
Green olives contain vitamin A, a vital vitamin for maintaining the health eye. Research says that intake of green olives on a daily basis can protect you from eye diseases like glaucoma, cataract, and other age-related eye problems. Moreover, vitamin A also improves night vision which makes green olives an eye-friendly fruit.
6. Help in Osteoarthritis
Green olives can help people having osteoarthritis as they reduce cartilage damage which is a high risk of bone disease. In addition to this, animal studies have shown that green olives and their derivatives reduce joint swelling, decrease inflammation, and slow down cartilage breakage all of which are likely to occur in people having osteoarthritis.
7. Managing Diabetes
Researches suggest that besides taking medicines, a healthy diet can be a source of controlling blood sugar levels. Olive has Oleuropein, which helps to keep diabetes in control. Good news for diabetics as they can now include as many green olives in their diet as they can.
8. Helpful for Alzheimer’s
Green olives help to slow down the onset of Alzheimer’s by protecting memory, ability to learn new things. They have shown to reduce the biomarkers of Alzheimer’s as well.
Side Effects of Green Olives
Despite all the benefits, there are some risk factors involved. Olives can cause allergies such as throat or mouth allergy. Furthermore, olives contain heavy metal sulfur, lithium, and boron which could cause cancer however the chances are minimal.
Wrapping up
Now you are fully aware of the incredible benefits of green olives. Don’t forget to add this ingredient in your meal as a step toward a healthy lifestyle.
