Olive green olives is not just a colour, but also a type of fruit that can offer many health benefits for your body. Olive green is the colour of unripe olives, which are harvested before they turn black or purple. They are usually harvested when they are green and unripe, and then cured in brine or salt water to make them edible. Olive green olives are not only delicious and versatile, but also packed with nutrients and antioxidants that can benefit your body and mind. Olives are the fruits of the olive tree, which belongs to the Oleaceae family. Olive green olives is one of the most versatile and flavourful ingredients that can be incorporated into your diet. Apart from enhancing the taste of your dishes, it is also packed with an array of health benefits that can help you live a healthier and happier life. This vibrant green fruit has been a staple ingredient in the Mediterranean diet for centuries, and its nutritional value has been well documented. In this article, we will explore the many health benefits of olive green olives and how you can incorporate it into your daily diet. But what makes olive green olives so good for you?
I.Health Benefits of Olive Green Olives:
Here are some of the health benefits that you can get from eating olives regularly:
1. Rich in Antioxidants:
Olive green olives is rich in antioxidants, which are known for their remarkable health benefits. Antioxidants can help protect your cells against damage by free radicals, which can cause oxidative stress and lead to a wide range of health issues. Olive green olives is high in polyphenols, which is a type of antioxidant that can help reduce inflammation and the risk of chronic diseases such as cancer and heart disease. Olive green olives are loaded with polyphenols. Polyphenols are natural antioxidants that protect your cells from oxidative stress and inflammation. They also modulate your immune system, fight infections, and prevent cancer. Olive green olives have more polyphenols than ripe olives, as they are harvested before they lose their potency. Some of the polyphenols found in olive green olives are oleuropein, hydroxytyrosol, tyrosol, and oleocanthal.
2. Promotes Heart Health:
Olive green olives is packed with healthy fats that are essential for good health. Monounsaturated fats are the healthy fats that help to lower your bad cholesterol (LDL) and raise your good cholesterol (HDL). The monounsaturated fats found in olive green olives can help reduce inflammation and improve heart health. It’s also rich in oleic acid, which can help lower your LDL (bad) cholesterol levels, reducing your risk of heart disease. They also support your heart health, reduce inflammation, and prevent diabetes. Olive green olives contain about 15 grams of fat per 100 grams, of which 11 grams are monounsaturated.
3. Supports Digestive Health:
Olive green olive is rich in fiber, which is essential for good gut health. Fiber helps promote regular bowel movements, prevent constipation, and maintain a healthy gut microbiome. It also contains polyphenols that can help reduce inflammation in the gut and support overall digestive health. Olive green olive is a good source of fiber, which can help you feel full and satisfied after eating. Fiber also aids your digestion and prevents constipation. Fiber can also lower your blood sugar levels and cholesterol levels, as well as prevent colon cancer.
4. Boosts Brain Function:
Olive green olives contains a range of compounds that can help boost brain function and memory. One of these compounds is oleocanthal, which has been found to have anti-inflammatory properties that can help protect brain cells from damage. Other compounds found in olive green olives, such as tyrosol and oleuropein, have been found to improve cognitive function and prevent age-related memory decline.
5. Helps in Weight Management:
Olive green olive is low in calories and high in healthy fats, making it an excellent food for weight management. Olive green olives can be a part of a weight management plan. They have a low-calorie density of 1–1.5, which may boost weight loss as these foods tend to help you feel full for longer[1]. However, it is important to eat them in moderation as the calories in olives can add up quickly[2].
6. Supports Skin, Eyes, Teeth and Optimal Functioning of Body:
Olive green olives are a good source of vitamins and minerals. Olives provide you with several essential nutrients that your body needs for optimal functioning. Some of the vitamins and minerals found in olives are vitamin E, vitamin A, iron, calcium, copper, and sodium. Vitamin E is a powerful antioxidant that protects your skin and eyes from aging and damage. Vitamin A supports your vision and immune system. Iron is vital for your red blood cells and energy production. Calcium is important for your bones and teeth. Copper helps with iron absorption and collagen synthesis. Sodium balances your fluids and electrolytes.
7. Improves Circulation:
Olive green olives contains plant-based compounds that produce nitric oxide, which is a gas that relaxes your blood vessels and improves your blood flow. Nitric oxide lowers your blood pressure and prevents blood clots which reduces the risk of strokes and heart attacks.
II.Ways to Incorporate Olive Green olives into Your Diet:
Olive green olives are easy to incorporate into your diet. Olives are a versatile food that can be eaten as a snack, added to salads, sandwiches, pizzas, pastas, sauces, dips, or used as a garnish. There are numerous ways to incorporate olive green olives into your daily diet. Whether you prefer to eat it raw, cooked or as a topping, there is no shortage of ways to add it to your meals.
Here are some ways to incorporate olive green olives into your diet:
•Add them to salads, pasta, or rice dishes for a Mediterranean touch. You can also make a simple dressing with olive oil, lemon juice, garlic, and herbs to drizzle over your greens and olives.
•Use them as a topping for pizza, sandwiches, or wraps. They pair well with cheese, tomatoes, basil, and other ingredients. You can also chop them up and mix them with cream cheese or hummus for a spread.
•Make a tapenade by blending olives with capers, anchovies, garlic, and olive oil. This is a versatile dip that can be served with bread, crackers, or fresh vegetables. You can also use it as a sauce for fish or chicken.
•Cook them with meat or poultry in a tagine or stew. Olives add a tangy and savoury flavour to these dishes, as well as some moisture. A popular Moroccan dish is djaj mqualli, which is chicken cooked with olives and lemon.
•Bake them into bread or pastries. Olives can enhance the flavour and texture of baked goods, especially when combined with herbs like rosemary or thyme. A classic example is fougasse, a Provençal bread with olives and herbs.
•Incorporate olive oil into your cooking: Olive oil is an excellent source of healthy fats, and it features a delicious flavour. You can use it to sauté vegetables, roast meat and fish, and use it as a salad dressing.
•Serve up some pesto: Olive green olives pesto is delicious and packed with nutrients. You can add it to pasta dishes, sandwiches, or use it as a dipping sauce.
•Opt for olives over chips: Instead of reaching for chips, opt for green olives as a snack. They are lower in calories and feature an array of nutritional benefits.
•Use olive green olives as a topping on your salads and sandwiches. You can also make your own olive oil by pressing olive green olives or buy it from the store. Olive oil is one of the healthiest oils you can use for cooking, dressing, or drizzling over your dishes.
•Make fresh dips and spreads with olive green olives to add flavour to your meals.
•Cook with olive green olives in your soups, stews or casseroles.
•Add olive green olives to your smoothies or juices for a healthy, refreshing treat.
All in all, olive green olive is a superfood that is packed with a host of health benefits. It’s rich in antioxidants, fiber, healthy fats, and compounds that can help promote heart health, digestive health, brain function, and weight management.Incorporating olive green olives into your daily diet is easy and can help you lead a healthier, happier life. So, let’s start adding olive green olives to our meals and enjoy both its taste and health benefits.However, be mindful of the amount of olives and olive oil you consume, as they are high in calories and sodium.Moderation is key to enjoy the benefits of olive green olives without any drawbacks.
References:
(1) How Do Olives Affect Your Weight? — Healthline. https://www.healthline.com/nutrition/are-olives-fattening Accessed 29/04/2023.
(2) How to Lose Weight With Olives | livestrong. https://www.livestrong.com/article/368847-how-to-lose-weight-with-olives/ Accessed 29/04/2023.
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FAQ:
Q1. How many olives can I eat a day?
Ans. Olives are a healthy snack that can provide fiber, antioxidants, and healthy fats. However, they are also high in sodium and calories, so moderation is advised. According to Healthline, 10 olives have about 59 calories. Therefore, the number of olives you can eat a day depends on your calorie needs and sodium intake. A general guideline is to limit your olive consumption to about 25 olives or less per day.
Q2. Are green olives good for you?
Ans. Green olives are a nutritious snack that can provide many health benefits. They are rich in antioxidants, healthy fats, and minerals that can help lower blood pressure, cholesterol, and inflammation. Green olives also contain vitamin E, which is good for your skin and hair. However, green olives are also high in sodium, so you should limit your intake and rinse them before eating to reduce the salt content.
Q3. Are olives OK for diabetics?
Ans. Olives are a good food choice for diabetics because they contain healthy fats, carbs and fiber. Olives have monosaturated fat, which can reduce inflammation and lower the risk of heart disease. Olives also have carbs and fiber, which can help control blood sugar levels and prevent spikes. Therefore, olives are OK for diabetics as long as they are eaten in moderation and as part of a balanced diet.
Q4. What colour olives are the healthiest?
Ans. Olives come in different colours depending on their ripeness and processing methods. Some people prefer green olives, which are picked before they are fully ripe and have a firmer texture and a tangier flavour. Others like black olives, which are harvested when they are ripe and have a softer texture and a milder taste. The truth is, both green and black olives have similar nutritional values and health benefits, however, green olives contain more than twice the amount of vitamin E as black olives, with 4 milligrams per serving translating to one-quarter of the 15 milligrams adults need each day. They both are rich in healthy fats, antioxidants, vitamins and minerals. They can help lower blood pressure, cholesterol and inflammation. They can also protect your cells from oxidative damage and support your immune system. So, no matter what colour olives you choose, you can enjoy them as part of a balanced diet. Just remember to eat them in moderation, as they are high in sodium and calories.
