Nutrients in olives can fight cancer, heart disease and diabetes

Olives: beneficial properties, recipes
Did you know that despite their small size, olives have high nutritional value?

Olives are loved for their versatility, but they are also rich in phytonutrients, vitamin E and antioxidants that protect against cancer formation. In addition, they have a positive effect on the cardiovascular system.

What are olives?

Olives have gained the greatest popularity thanks to olive oil, which is actively used throughout the world. Native to the Mediterranean and Africa, olives come in a wide variety of shapes and sizes.

They are a staple ingredient in Mediterranean cuisine, which emphasizes healthy fats and heavily relies on olive oil as the main source of dietary fat. This diet does not limit fat intake, but replaces unhealthy fats with healthy ones, such as monounsaturated fats, such as those found in olives.

Beneficial features

Olives contain oleuropein. This substance helps slow down the aging process and also prevents bone loss and the development of cancer.

Antioxidant properties

When cholesterol is oxidized by free radicals, blood vessels are damaged and fat accumulates in the arteries, which can result in a heart attack. The antioxidants contained in olives prevent this process and protect the body from the development of heart disease.

Fruits have a high percentage of fats, but they are represented by healthy monounsaturated varieties that reduce the likelihood of developing atherosclerosis and increase the content of good cholesterol in the blood.

For heart health

Olives contain oleuropein, which is useful for reducing plasma lipid peroxidation, total cholesterol and triglyceride concentrations.

Therefore, consumption of these fruits is beneficial in the treatment of ischemia. Oleuropein is also recommended for reducing lipid accumulation in the liver as it protects the organ from non-alcoholic fatty liver disease.

For the bones

The anti-inflammatory properties of polyphenols, monounsaturated fats, and vitamin E may also help reduce symptoms of rheumatoid arthritis, asthma, and osteoarthritis. Most of the pain from these diseases is caused by high levels of free radicals.

Prevention of cancer

Black olives are rich in vitamin E, which has unique properties - the ability to neutralize free radicals in adipose tissue. This ability is especially active in combination with stable monounsaturated fats, due to which all cellular processes become better protected from cancer.

Maintaining healthy skin and hair

Olives (especially black ones) are rich in numerous substances that nourish the body and provide its timely hydration and protection. The main compound with these properties is vitamin E. It protects the skin from exposure to ultraviolet radiation, which prevents the development of melanoma and earlier aging.

Good Source of Iron

Black olives are very rich in iron. It is the presence of this microelement that determines the transfer of oxygen contained in blood cells throughout all organs and tissues. When iron deficiency occurs, the body does not receive the necessary oxygen supply, which is accompanied by a feeling of weakness and chills.

This mineral has a great influence on the production of energy and some essential enzymes (including cytochrome enzymes, catalase and peroxidase). With the help of iron, an amino acid known as kartinin is produced, which is involved in the fat burning process. The normal functioning of the immune system is also closely related to the presence of this microelement in the body.

Improved eye health

Olives, the benefits and harms of which for the body should be known to everyone, help maintain visual acuity. 1 tbsp. black fruits contain 10% of the daily value of vitamin A, which affects the retina and has a positive effect on the health of the eye system. This increases the sensitivity of the eyes to changes in lighting and improves vision in the dark.

In addition, it has been proven that a sufficient amount of vitamin A prevents the occurrence of cataracts and other age-related negative changes that impair the functioning of the visual organs.

Improved Digestive Health

Regular intake of vitamin E in food, together with monounsaturated fats, reduces the likelihood of developing colon cancer. These compounds prevent cancer by getting rid of free radicals.

1 tbsp. Black olives contain 17% of the daily requirement of fiber, which contributes to the normal functioning of the digestive tract. These substances improve the process of moving food through it. As a result, all parts of the gastrointestinal tract are protected from overload, while maintaining healthy levels of beneficial microorganisms and enzymes involved in digestion.

Memory improvement

Olives contain polyphenols, plant chemical compounds that reduce oxidative stress in brain cells. According to some studies, daily consumption of these fruits improves memory by 25%.

Are olives a fruit or a vegetable?

Most people probably don't know the answer to this question. They appear to form a unique category of fruit, but the olive is actually a fruit called a drupe.

A drupe is characterized by a hard stone containing a seed and surrounded by fruit pulp. It's their high fat content that makes olives so unique, but they are related to peaches, mangoes and even almonds.

Here are some interesting facts about olives:

• The olive tree has a thick trunk and reaches a height of 7-14 meters.
• Olives were first harvested in the eastern Mediterranean 6,000-8,000 years ago.
• The olive branch is a symbol of peace and victory. Cultivation of olives takes several years, and the first harvest appears decades later. For this reason, those who plan to grow olives are said to want to live a long and quiet life.
• In early Christian art, an olive branch was depicted in the beak of a dove, symbolizing peace and the Holy Spirit in the Gospel. In Ancient Greek mythology, Athena fought with Poseidon for the right to become the patron saint of Athens. Athena won by planting the first olive tree, which the host of Olympian gods considered the best of gifts.
• Olive harvesting occurs from October to January. However, fresh fruits are hard and bitter. Olives not destined for oil production are picked by hand to avoid damage.

Harm and contraindications of olives

Canned black olives can be harmful if their color is not natural and the fruits are artificially colored in production. The components used can cause an allergic reaction in the consumer. Long-term treatment with these substances greatly reduces the content of nutrients in olives. In addition, the saline solution in which the products are stored can cause a reaction in the kidneys and liver.

You should be careful when consuming canned products while pregnant. Too high a salt content in the brine can cause swelling. If you are prone to it, you should stop using the product in the third trimester.

Since olives are classified as choleretic foods, they are not recommended for use in cases of cholecystitis, pancreatitis and the formation of stones in the gall bladder and its ducts.



Benefit for health

Rich Source of Antioxidants

Oxidation that occurs in the body has been shown to be associated with the development of many diseases, including heart disease and cancer. Olives are rich in antioxidants (mainly polyphenols), which have anti-cancer, anti-diabetic, anti-aging and neuroprotective effects.

Olives also help increase blood levels of glutathione, one of the most important antioxidant-processing substances. Different varieties of olives have different concentrations of antioxidants, but they are present in sufficient quantities in all fruits, without exception. Antioxidants have a positive effect on almost all body systems and can be one of the most important ways to prevent and treat diseases.

Reduces cholesterol and blood pressure

Olives are a rich source of “good” fats that do not damage blood vessels like “bad” fats do. Studies have proven the ability of olives to lower blood pressure levels, as well as control and reduce cholesterol levels. The hypotensive effect (the ability to lower blood pressure) of olives is associated with the oleic acid they contain.

Studies have shown significant reductions in blood pressure and overall cardiovascular inflammation after consuming olives, olive oil and other Mediterranean diet foods.

Relieve pain

Inflammation is typically the source of most disease, pain, and damage in the body. Nonsteroidal anti-inflammatory drugs (NSAIDs) are effective in relieving pain, but they cause harm to other systems in the body. Olives are nature's ibuprofen. They slow down the growth of enzymes that cause inflammation, thus acting as a natural pain reliever.

Inflammation often plays a key role in the development of cardiovascular disease. For this reason, olives may be beneficial in protecting heart health.

Prevent and treat cancer

People living in the Mediterranean region tend to have lower rates of cancer compared to other European countries and countries in South and North America. Phenolic compounds present in olives have anti-cancer effects, particularly against breast, colon and stomach cancer. There is evidence that olives are the most effective anti-cancer food.

The research results are promising, but further research is needed to use the fruit as part of nutritional anti-cancer therapy.

Strengthen the heart

Olives contain all the substances necessary for a healthy heart and cardiovascular system: antioxidants, healthy fats, copper and vitamin E.

A diet rich in olives can not only treat the symptoms of heart disease, but also significantly reduce the risk of complications associated with heart disease, including in people with a genetic predisposition to high blood pressure and heart problems. The nutrients in olives can also prevent coronary heart disease.

Acts as a natural antibiotic

A review of research published in the European Journal of Nutrition found that phenolic compounds in olives can increase the number of beneficial bifidobacteria in the body, which produce vitamins and antibacterial substances. Thus, olives can improve intestinal function and the state of the microbiome in the body.

Reduce the risk of diabetes and obesity

Thanks to their high monounsaturated fat content, olives can significantly reduce the risk of type 2 diabetes and obesity by reducing your intake of foods containing unhealthy fats. The antioxidants found in olives help combat the harmful effects of oxidative stress associated with diabetes. This makes olives an effective remedy for combating hyperglycemia and complications resulting from diabetes.

A study published in the American Journal of Clinical Nutrition examined the effect of olive oil on the incidence of type 2 diabetes. The experiment involved 59,930 women aged 37 to 65 years (from the Nurses' Health Study) and 85,157 women aged 26-45 years (from the Nurses' Health Study II) who did not have diabetes or cardiovascular disease at the start of the study and cancer.

After 22 years, the results showed that “higher olive oil consumption was associated with a slightly lower risk of developing type 2 diabetes in women; Replacing other types of fats and salad dressings (margarine, butter and mayonnaise) with olive oil also reduces the risk of type 2 diabetes.”

One randomized, blinded, placebo-controlled study included 41 overweight or obese men over 65 years of age. The group that received olive oil instead of other types of fats showed decreased blood pressure, increased good cholesterol, and improved overall cardiovascular and metabolic health compared to the control group. This study demonstrates the ability of the nutrients in olives to naturally fight obesity.

Help fight infections

A number of studies have proven the effectiveness of olives in the fight against certain types of microbial, viral and fungal infections. Thus, for this reason, the extract of the fruits and leaves of the olive tree has been used in folk medicine for a long time, and this ability has recently been scientifically proven.

In experiments, olive extract slowed the growth of a number of viral, fungal and bacterial infections, including methicillin-resistant Staphylococcus aureus (MRSA).

Prevents the development of osteoporosis

The polyphenols present in olives can prevent bone loss. Many studies have shown their effectiveness in building and maintaining strong bones. Thus, thanks to these substances, olives are recommended for use for the treatment and prevention of osteoporosis.

Olives and black olives - what's the difference?

It is widely believed that olives are the fruits of the olive tree that are green in color, and olives are black in color. In fact, this is not true. All over the world they are called "olives", regardless of color. The designation “olive” was invented in the USSR and is not used anywhere else.

The color of olives depends on when they were picked and preserved. Green fruits are unripe, while black ones ripen before harvesting. In addition, methods of preserving fruits are also important.

Green olives are usually soaked in lye (also known as a chemical solution) and then fermented in brine. Black fruits are also usually placed in lye and then pickled to reduce bitterness. The longer the olives are soaked in the solution, the less bitter they become.

When it comes to comparing taste, there is an obvious difference between the two. Generally, green olives are more bitter than black olives. The latter usually contain more oil and less salt. However, this is usually due to differences in preparation and packaging.

All olives contain healthy fats and minerals , including iron. They are rich in vitamin E and other antioxidants.

Olives and olive oil

The main difference between fruits and oil lies in the method of preparation. Both products have their advantages and disadvantages, but when consumed in moderation, they can bring many benefits to your health.

Olives

• 25% fat
• The salt content is higher: olives are canned and stored in a special brine
• Rich in fiber, vitamin E, vitamin A, copper, calcium
• The concentration of beneficial polyphenols is lower than in olive oil, but they are still present in early harvested olives that have been properly grown

Olive oil

• Almost 100% fat
• Salt content lower: almost none
• Beneficial polyphenols are present in Extra Virgin oil

Olive varieties: composition and calorie content

The calorie content of green olives is 140 kcal, and black olives - 114 kcal. The former are leaders in the content of proteins, fats and fiber, but contain fewer carbohydrates.

Both varieties are rich in vitamins A, C, E, K, PP and group B (B1, B2, B4, B5, B6 and B9). They have a fairly high content of lutein, beta-carotene and zeaxanthin.

The minerals in the fruit include potassium, copper, sodium, iron, magnesium, zinc, manganese, phosphorus, selenium and calcium. Olives provide the greatest benefit due to their high fatty acid content. Among them are omega-6 and omega-3, stearic, oleic, linoleic and palmitic.

The exact composition of the product depends on the type of tree, climatic conditions of cultivation and processing method. Fruits that have been salted, pickled or preserved are less healthy than fresh ones.

Spanish olives

The most common variety in Spain is Picual. It is versatile, but is most often used to obtain oil. Trees of this variety are grown both in the mountains and on the plains. The taste and properties of the fruit differ depending on the growing conditions.

The Ojiblanca and Casareña varieties produce small-sized olives, the pits of which can be easily separated. These are the best varieties for preservation.

Italian olives

The most popular variety is Vittoria. The variety is characterized by large green fruits with aromatic and juicy pulp. No spices are used when preparing these olives.

Miccio Le Olive is grown in Sicily. The fruits have a bright green hue and a fruity taste. Olives are prepared in brine, the composition of which is kept secret.

French olives

The olive groves near Nice produce small, dark purple fruits with an oily pulp and a piquant flavor. Olives grown in Provence are slightly bitter.

The Nion variety is distinguished by its small fruit size with a heterogeneous dark burgundy color and a slight bitterness. Picolini olives produce green, crisp fruits with a salty aftertaste.

Israeli olives

In Israel, varieties are grown that are intended for making oil. The most common are Barnea and Suri.

Greek olives

Various varieties are cultivated in Greece. They are often named after the area in which they grow. The best Greek olives are Kalamata. They are black in color and have a tart taste. No less popular are the olives of Halkidiki, which produce large green fruits.

Nutritional properties

Olives can be a low-calorie snack or an ingredient in a variety of dishes (salads, pasta or pizza). Despite the wide variety of varieties, they have approximately the same nutrient composition.

One olive weighs on average 4 grams, one serving is about 40 olives.

100 grams of canned green olives contains about:

• 145 calories
• 3.8 g carbohydrates
• 1 g protein
• 15.3 g fat
• 3.3 g fiber
• 1.556 mg salt (65% of RDA)
• 3.8 mg vitamin E (19% of RDA)
• 393 IU vitamin A (8% of RDA)
• 0.1 mg copper (6% of RDA)
• 52 mg calcium (5% of RDA)
• 0.5 mg iron (3% of RDA)
• 11 mg magnesium (3% of RDA)

Tansy: a natural headache remedy that can fight cancer

Use of olives

The fruits are widely used in various industries. In cooking, pickled or dried olives are most often used. Finished products differ in quality and price category.

Olives produce oil, which is in great demand. It is nutritious and healthy. They produce both a refined product and a first-pressed one, which allows you to preserve all the beneficial properties of olives.

Olives are widely used in cosmetology. They are included in many skin and hair products: shampoos, masks, balms, creams and cleansing tonics.

Traditional medicine also uses recipes with the addition of olives. They are used to prepare remedies for many diseases.

In home cosmetology

At home, you can prepare a mask for dry skin with the addition of olive oil. It will restore the water balance of the epidermis, remove fine wrinkles and refresh the skin. To prepare it you need to take 5 ml of extra virgin olive oil and 0.5 tsp. freshly squeezed lemon juice. Mix the ingredients and apply a thin layer to the face. After 10 minutes, the mixture can be washed off. After the mask, it is recommended to apply a nourishing cream.

With the addition of olive oil, it makes an excellent body scrub. It deeply exfoliates dead skin particles and has an anti-cellulite effect. To prepare the product, you need to mix finely ground sea salt, olive oil and the juice of one lemon in a 1:1:1 ratio. Before using the scrub, it is recommended to steam your body in a hot bath. The product is rubbed into the skin with light massage movements. Then rinse off with warm water.

To strengthen hair and stimulate its growth, use a mask with oil and mustard. To prepare the product 2 tbsp. l. unrefined olive oil is heated in a water bath to +40°C. Then mixed with 1 tbsp. l. mustard powder and 1 tbsp. l. low-fat mayonnaise. The mask is carefully distributed over the entire surface of the hair, the head is wrapped in plastic wrap and left for 10-15 minutes.

During the procedure, slight tingling or pinching of the skin is possible. This is considered normal - this is how mustard affects the epidermis, stimulating the growth of hair follicles. If severe irritation occurs, it is recommended to wash off the mixture. After the procedure, the mask is washed off with warm water and shampoo.

In folk medicine

Traditional medicine uses olive oil, fresh fruits and leaves for therapeutic purposes.

For a severe dry cough, take 30 ml of extra virgin olive oil, 10 g of natural honey and 1 egg yolk. The components are mixed until smooth using a whisk or mixer. The mixture is consumed twice a day, 0.5 tbsp. l. in a week.

For the treatment and prevention of hypertension and atherosclerosis, 40 g of dry olive leaves are poured into 1 liter of boiling water. Leave for 3 hours. Drink 20 ml three times a day 20 minutes before meals.

To remove an abscess or small ulcerative erosion, 5 fresh fruits are ground to a paste. Add 1 tsp. 9% vinegar. The mixture is applied once a day to the area with the formation.

For swelling, brew 1 tbsp. l. crushed olive leaves in 250 ml of water. The decoction is taken 3 times a day before meals. Treatment is stopped after complete recovery.

Purchase

Grocery stores are ready to offer a wide range of olives of a wide variety of varieties, which allows you to experiment in search of the best.

You can find pitted olives or olives stuffed with garlic, lemon, and pepper. Kalamata olives, which are aged in red wine vinegar, are very popular. Green olives are the first to be harvested, so they contain the highest concentration of polyphenols. They are sold stuffed and often added to martinis.

Varieties such as Cornicabra, Coratina, Moraiolo and Koroneiki are very rich in phenolic compounds. Black olives have the least amount of phenols but the most fat. They are often used to make pizza and sauces.

Olive classification:

• Green olives: harvest occurs in October at the beginning of ripening.
• “Pink” olives: Slightly more mature, pink or brown in color, harvested in November until fully ripe.
• Black olives: harvested in December when fully ripe; smooth with black skin.
• "Wrinkled black" olives: not to be confused with dried olives; These are fully ripened fruits collected in January.

Olives can be enjoyed on their own as an appetizer or alongside cold cuts and cheeses. Olives are added to sauces, salads or hot dishes. They're easy to incorporate into a recipe because olives go with so many flavors and textures.

Where and how do olives grow?

The largest plantations of olive groves are located in Mediterranean countries. The industry for the production of canned fruits and olive oil is developed in Spain, Italy, Greece, the south of France, Turkey and Israel. Olive plantations are found in South America (Mexico, Peru) and Asia (India, Iraq). During the Soviet Union, the crop was grown in the Crimea, Georgia and Abkhazia.

Olives are black and olives are green

Olives and olives are the fruit of the same tree. It is called European Olive. The ripe crop becomes almost black in color. If you take a good look at the fruit, it will turn out to be dark brown or deep purple in color. The pit in the olive is not removed, because during processing the pulp of a ripe olive loses its ability to retain its shape. Unripe fruits have a pleasant green tint.

Which black olives are really real?

Scientists have noticed that everything will be much faster and easier if you add edible alkali to the brine in which olives are pickled.

In chemistry, this is called “caustic soda” or “caustic soda.”

This invention was to the liking of olive producers, as the process of turning an inedible fresh olive into a gastronomic dish became faster and more accessible. But the “inventors” didn’t stop there. They tried passing oxygen through the marinade with green olives and noticed that the olives darkened as a result and acquired a uniform, rich black color. It looks, of course, much more aesthetically pleasing than olives that have turned black unevenly, but on a tree and under the real sun.

Hence the first difference between artificially “ripe” and naturally ripe olives. The fruit, which has a perfectly black color, is colored thanks to chemical additives, and in particular iron gluconate. This color stabilizer or "E 579" prevents olives from returning to their natural color - the iron gluconate in olives keeps colored olives black forever.

Self-ripened olives are not black, they can be brown, reddish, sometimes with a purple tint. Berries that have darkened in the sun will not be evenly colored and may have natural flaws: spots and dots. But, precisely, the absence of all this indicates the presence of chemical components in the brine.

But it's not all that scary. Stabilizer "E 579" is not prohibited, so olives containing it are not dangerous and edible. You just shouldn’t overuse artificially colored products; let’s approach the choice of olives consciously. Unfortunately, manufacturers do not provide all the detailed information on the labels, so we arm ourselves with our own knowledge.

The nutritional value

Vitamins

• Choline 10.3 mg
• PP Vitamin PP (NE) 0.037 mg
• K Vitamin K 1.4 mcg
• E (TE) Vitamin E (TE) 1.65 mg
• C Vitamin C 0.9 mg
• B6 Vitamin B6 0.009 mg
• B5 Vitamin B5 0.015 mg
• B1 Vitamin B1 0.003 mg
• A (RE) Vitamin A (RE) 20 mcg
• Beta carotene 0.237 mg

Macronutrients

• Se Selenium 0.9 mcg
• Mn Manganese 0.02 mg
• Cu Copper 251 mg
• Zn Zinc 0.22 mg
• Fe Iron 3.3 mg

Bruschetta with salmon and olive pate

You will need:

• Baguette or bread - 6-8 pieces;
• olive oil – 1 tbsp.,
• garlic – 1 clove,
• lightly salted salmon – 100g,
• green olive pate – 100g,
• greens - optional and to taste.

Cooking method:

1. Lightly dry each piece of baguette, or take ready-made bread.
2. Drizzle them with oil and rub with garlic.
3. Place a teaspoon of pate on each piece of bread and spread gently.
4. Cut the salmon into thin pieces and place on the pate.
5. Garnish the finished bruschetta with fresh basil or parsley.

Properties of Canned Olives

Nutritional information | Vitamins | Minerals

How much does Canned olives cost (average price for 1 jar)?

Moscow and Moscow region.

60 rub.

Previously, canned olives were an integral part of exclusively Mediterranean cuisine, but today it is difficult to imagine a holiday table in our country without this delicious product. Canned olives are used not only as an independent dish or an excellent snack, but also as an element of table setting or an ingredient in various sauces. The calorie content of canned olives is approximately 115 kcal.

It is interesting that the choice of canned stuffed olives is simply huge, but there is not a single type of stuffed olive. The thing is that the taste of canned olives deteriorates significantly when some filler is added inside. But with olives everything is different - they only become more piquant. That is why canned olives can only be purchased with pits, without pits and in halves.

About the calorie content of olives

Well, in order to sleep peacefully and not worry about your own figure, let’s look at the number of calories in these extraordinary berries.

The calorie content of olives or their nutritional value is on average 115 - 145 kcal per 100 grams. At the same time, olives are considered a dietary food, however, in this case, ordinary canned olives with food processing are not suitable, because... all dietary and beneficial properties of artificially processed olives are significantly reduced.

Olives on a diet are useful because they saturate the body well, reduce appetite and improve digestion. That is, when you are on a diet and counting calories, you shouldn’t give up olives, you just need to not eat them in excess - up to 15 olives per day are recommended.

Mediterranean appetizer recipe