Content
The olive is an oleaginous fruit of the olive tree, which is widely used in cooking to season, add flavor and even as a main ingredient in certain sauces and pates.
This fruit, known for having good fats and reducing cholesterol, still has nutrients such as vitamins A, K, E, zinc, selenium and iron, among other minerals that can bring many health benefits such as:
- Prevent atherosclerosis, as it is rich in flavones with antioxidant action;
- Prevent thrombosis, as it has anticoagulant action;
- Reduce blood pressure, by facilitating blood circulation;
- Prevent breast cancer, by reducing the chances of cell mutation;
- Improve memory and protect against mental retardation, by fighting free radicals;
- Reduce the inflammation of the organism, by inhibiting the action of arachidonic acid;
- Improve skin health and prevent premature aging by having an antioxidant factor;
- Protect the retina and promote eye health, as it contains hydroxytyrosol and zeaxanthin;
- Reduce bad cholesterol, as they are rich in monounsaturated fats.
To obtain the benefits of olives, the recommended amount of consumption is 7 to 8 units per day, only.
However, in cases of hypertension one should reduce the intake to 2 to 3 olives per day, as the salt present in the preserved fruit can alter blood pressure, causing health complications.
Nutritional information table
The following table shows the nutritional composition of 100 g of canned green and black olives:
Components | Green olive | Black olive |
Energy | 145 kcal | 105 kcal |
Protein | 1.3 g | 0.88 g |
Carbohydrates | 3.84 g | 6.06 g |
Fats | 18.5 g | 9. 54 g |
Saturated fat | 2.3 g | 1.263 g |
Monounsaturated fats | 9.6 g | 7,043 g |
Polyunsaturated fats | 2.2 g | 0. 814 g |
Dietary fiber
| 3.3 g | 3 g |
Sodium | 1556 mg | 735 mg |
Iron | 0.49 mg | 3.31 mg |
Senio | 0.9 µg | 0.9 µg |
Vitamin A | 20 µg | 19 µg |
Vitamin E | 3.81 mg | 1.65 mg |
Vitamin K | 1.4 µg | 1.4 µg |
Olives are sold canned because the natural fruit is very bitter and is difficult to consume. Thus, the pickle's brine improves the flavor of this fruit, which can be added to meats, rice, pasta, snacks, pizzas and sauces.
How to use the olive
The best way to use olives is to add them to a nutritious and balanced diet, and this is usually done through salads, however this is a versatile fruit and can be used in all meals, as shown below:
1. Olive pate
A great option for this pâté to be used is for breakfast, afternoon snack and even to receive visitors.
Ingredients:
- 8 of pitted olives;
- 20 g light cream;
- 20 g of ricotta;
- 1 teaspoon of extra virgin olive oil;
- 1 bunch of parsley to taste.
Preparation mode:
Beat all the ingredients in a blender and leave in the refrigerator to freeze, it can be served with rolls or toast.
2. Olive sauce with basil
This sauce is refreshing, ideal for seasoning salads and even used as an accompaniment to other dishes.
Ingredients:
- 7 pitted olives;
- 2 sprigs of basil;
- 2 tablespoons of vinegar;
- 1 tablespoon of extra virgin olive oil.
Preparation mode:
Chop all the ingredients in small pieces, mix with vinegar and oil, let it peel for 10 minutes, serve right after this time.
3. Green broth
The green broth of olives can be consumed both for lunch and dinner, it is light, tasty and nutritious, it can also be served with grilled fish or chicken.
Ingredients:
- 1/2 cups pitted olives;
- 100 g of spinach;
- 40 g of arugula;
- 1 unit of leeks;
- 2 tablespoons of olive oil;
- 1 clove of garlic;
- 400 mL of boiling water;
- salt to taste.
Preparation mode:
In a non-stick frying pan, sauté all the ingredients until the leaves wither, then add the boiling water and cook for 5 minutes. Right after hitting the blender, it is indicated that the consumption is still hot.