Olives Nutrition Facts

Olives: Nutrition Facts That May Surprise You

When it comes to olives, nutrition facts are something that many people don’t consider. Maybe it’s because a lot of us tend to picture olives as more of a condiment rather than as a food itself by lumping it into the same category as baby pickles, cocktail onions, and chopped peppers. But the truth is that olives have a lot of wonderful health benefits to offer. We are going to take a look at a few of the most significant benefits of olives, nutrition facts that may be handy to know, and easy ways that we can add more olives to our diet.

Health Benefits of Olives

It is true that olives have a high content of fat, however there are certain types of fat that are actually good for the body. The majority of the olive is made up oleic acid, or omega-9 fatty acid, which is a very important monosaturated fat. Monosaturated fats play an important role in the formation of cell membranes. This type of fat is also less likely to be damaged, and therefore helps to add a bit of extra reinforcement to cellular structure. This means that the mitochondria and the DNA within the cells are given an extra bit of protection. Monosaturated fats can also help to increase HDL (good) cholesterol.

Not only can olives help to strengthen newly developed cells, but they also contain high amounts of the antioxidant vitamin e. This particular antioxidant helps to prevent and eradicate the occurrence of free radical cells. Free radicals are cells which have become damaged, and can even contribute to tumor growth and the development of cancer. As you can imagine, the combined effectiveness of stronger cells and the elimination of damaged cells can actually decrease one’s chances of developing a degenerative disease.

Olives Nutrition Facts

Olives have plenty of great vitamins and minerals to contribute to one’s diet. As far as minerals go, olives contain calcium, iron, magnesium, potassium, zinc, copper, phosphorus, natrium, and selenium. There are also plenty of vitamins in olives, such as B1 – 6, vitamin a, vitamin e, and vitamin k. Olives can also contribute small amounts of sugar, carbs, and fiber to one’s diet. One can also get a good portion of daily monosaturated fats by eating just a few olives each day.

Adding Olives to One’s Diet

Eating a mere three to five olives a day (black or green—it doesn’t matter) can effectively strengthen one’s blood vessels as well as reduce the symptoms produced by hemorrhoids. Consuming olives on a regular basis can also improve one’s eye strength and eyesight, growth and regeneration of bodily tissues, and combats and prevents common signs of aging.

A simple way to add olives to one’s diet would be to puree a few and add them to baking sauces, marinades, sandwich and cracker spreads, and dips, such as salsa or guacamole. If a straight-forward preparation method is preferred, one can simply toss a handful straight into a salad or casserole. Olives are particularly tasty when chopped and sprinkled over pizza, chicken or fish dishes, or added to one’s favorite sandwiches. Olives can even be enjoyed on their own! Many grocery stores carry olives which are stuffed with tons of tasty items, such as pimentos, cheese, garlic, and onions. Don’t be afraid to experiment with herbs, olive oil, and spices to help vary the taste of olives.

Someone who doesn’t really care for the taste of green or black olives can still squeeze them into their diet. Pureed olives, olive oil, red pepper flakes, and a bit of lemon juice make an excellent dressing. A cup of green olives can also be added to a package of softened cream cheese, half a cup of mayonnaise, and pepper to taste. This recipe makes a fantastic cracker or sandwich spread that is extremely mild in flavor, yet provides all of the health benefits of olives.