All about olives. The composition of vitamins and minerals, calorie content. Useful properties of the product and contraindications. How to choose which varieties are considered the best? Recipes for dishes with olives - salads, hot dishes, snacks, pastries.
Olives are the fruits of the European Olive tree. Since ancient times, the culture has been cultivated for the production of olive oil; it does not exist in the wild in nature. The native region of the plant is the Mediterranean. Today, olive is cultivated in many countries, including Russia - mainly trees can be found in our country on the Black Sea coast. The fruit is a slightly elongated oval drupe. Its length, depending on the variety, is from 1 to 4 cm, its diameter is from 1 to 2 cm. The fruits ripen for a long time - about 4-5 months after flowering. Most of them - about 90% - are used for oil production, the rest is pickled or salted with or without pits. The taste of olives is complex, multifaceted, and therefore not every person loves them, many pay attention to them only with age. For food purposes, the product is usually used as an ingredient in salads or as an ingredient in an original hot dish. Olives are often served as an independent wine snack along with cheeses, nuts, and honey.
Composition and calorie content of olives
Olives in the photo
Olives are a valuable food product. The snack is low in calories and contains many vitamins, minerals and other important biologically active substances.
The calorie content of olives is 145 kcal per 100 g, of which:
- Protein - 1 g;
- Fat - 15.3 g;
- Carbohydrates - 0.5 g;
- Dietary fiber - 3.3 g;
- Ash - 4.53 g;
- Water - 75 g.
As for the vitamin and mineral complex, it must be said that, first of all, the product is rich in vitamin E - 100 g contains about 25% of the daily dose.
Vitamins per 100 g:
- Vitamin A, RE - 20 μg;
- Beta carotene - 0.231 mg;
- Beta Cryptoxanthin - 9 mcg
- Lutein + Zeaxanthin - 510 mcg;
- Vitamin B1, thiamine - 0.021 mg
- Vitamin B2, riboflavin - 0, 007 mg;
- Vitamin B4, choline - 14, 2mg;
- Vitamin B5, pantothenic acid - 0.023 mg;
- Vitamin B6, pyridoxine - 0.031 mcg;
- Vitamin B9, folate - 3 mcg;
- Vitamin E, alpha-tocopherol - 3.81 mg;
- Vitamin K, phylloquinone - 1.4 mcg;
- Vitamin PP, NE - 0.237 mg.
Macronutrients per 100 g:
- Potassium - 42 mg;
- Calcium - 52 mg;
- Magnesium - 11 mg;
- Sodium - 1556 mg;
- Phosphorus - 4 mg
Microelements per 100 g:
- Iron - 0.49 mg;
- Copper - 120 mcg;
- Selenium - 0.9 mcg;
- Zinc - 0.04 mg.
The product is also a source of healthy fatty acids - oleic and linoleic, these fats should not be feared. If consumed within the daily requirement, they are not only not harmful, but, on the contrary, will be beneficial.
Fatty acid composition per 100 g:
- Saturated - 2.029 g;
- Omega-9 - 11, 314 g;
- Omega-3 - 0.092 g;
- Omega-6 - 1, 215 g.
It is also important to note the presence of other useful specific components in the product, such as pectin, organic acids, catechins, saponins, flavonoids, tannins, essential oils, etc.
Useful properties of olives
The huge benefits of olives for our body are determined by their rich composition. They have a beneficial effect on the work of the cardiovascular system, including providing good prevention of the most dangerous disease - atherosclerosis. They have a positive effect on metabolism: they accelerate metabolism, promote active secretion of gastric juice, enzymes, and help to digest food more efficiently. The product is also useful for the nervous, hematopoietic, immune systems, joints.
The benefits of olives for men
The product effectively cleans blood vessels. Omega-9 is a useful fatty acid, which is part of olives, restores the walls of blood vessels that have been damaged by cholesterol plaques, restores their elasticity and firmness. In addition, it regulates cholesterol levels - there are many studies supporting the beneficial effects of acid on the balance of "good" and "bad" cholesterol. It is also worth noting that Omega-9 affects the properties of the blood, in particular, prevents its thickening, prevents the formation of blood clots.
In turn, vitamin E, again, has a positive effect on blood circulation, but, in addition, it improves the quality of sperm, maintains normal testosterone levels, preventing insulin from destroying it.
The beneficial effect of the product on the liver is important. With an abundance of fatty foods, a large amount of toxins entering the body, in particular, in the form of alcoholic products, the liver is overloaded, it becomes more difficult for it to produce bile in the required volume. Olives not only have a choleretic effect, but also restore liver cells. I must say that this product is a much better snack than harmful industrial sausages or even worse crackers and chips - if the latter only aggravate the destructive effect of alcoholic beverages on the body, then olives, on the contrary, counteract it.
Why are olives useful for women?
Vitamin E, which is found in large quantities in the product, is often referred to as the beauty vitamin. First of all, it is very beneficial for the skin. Vitamins help to increase its elasticity, slow down the aging process by stimulating the production of its own collagen. It is with a lack of collagen that the skin loses its elasticity. Vitamin E not only helps to keep the skin beautiful, but also affects the health of nails and hair.
Olives increase fertility, increase the chances of a successful conception. In general, they have a beneficial effect on the hormonal background, normalize the flora of the vagina, creating good conditions for the advancement of sperm.
It is also worth noting that there are studies proving the anti-cancer efficacy of olives, especially hormone-dependent ones.
Olive fruits are able to improve digestion processes - thus they provide a more efficient process of losing weight. The product affects enzymatic activity, intestinal motility, promotes the rapid elimination of toxins and toxins, which is the most important factor in the rapid loss of extra pounds.
Are olives good for kids?
There are not many children in the world who love olives, but there are many good reasons to try to "accustom" a child to this original taste. However, it is important to note that this should be done no earlier than 3 years.
How will olives be useful for a child? Due to their rich chemical composition, they will have a complex effect and make an important contribution to the overall development of the baby. The benefits will be especially noticeable in the development of skin and immunity.
By the way, the product can become a useful and tasty medicine for colds without side effects - the fact is that it contains a special anti-inflammatory substance that helps the body to fight diseases of various kinds.
Benefits of olives for pregnant women
Olives will also not be superfluous in the diet of pregnant women: the rich vitamin and mineral composition will help the baby to develop and the mother to stay healthy.
In addition, the product will prevent diseases of the genitourinary system, which are often exposed to pregnant women with an unsuccessful fetal position. The problem is especially relevant in the later stages, and here we are already talking not so much about the location, but, in general, about the big pressure on the relevant authorities.
Pickled olives are a good remedy for toxicosis, their salty and slightly astringent taste helps to cope with nausea, tones up.
It is also worth mentioning the beneficial effect of the product on the nervous system: its regular use improves mood, improves memory, invigorates - all these properties are very important for a pregnant woman, especially in the later stages.
