Olive trees, from which olives come from, are grown in the Mediterranean region, India, China, Australia, Mexico, the United States and South America. They go to Poland in various forms – whole, drilled or as olive oil. Interestingly, these small fruit with seeds belong to the same family as mango, cherries or pistachios.
Olives are a rich source of healthy monounsaturated fats, Including as much as 74 percent oleic acid. Studies conducted at Harvard Th Chan School of Public Health, showed that these fats can lower the level “bad“ cholesterol (LDL) and raise the level “good“ (HDL). This has a direct impact on the health of the cardiovascular system. The introduction of olives into the diet can help reduce the risk of atherosclerosis, heart disease and strokes. There are also antioxidants in the olives, in the form of vitamin E, polyphenols and flavonoids. These substances protect cells against free radicals, slowing the aging process of the body and reducing the risk of cancer.
Polyphenols also have anti -inflammatory effect, which soothes the symptoms of chronic diseases, such as arthritis and type 2 diabetes. Olives also provide important microelements, including iron, calcium, copper and B vitaminswhich support the functioning of the nervous system, metabolism and bone health. It is also worth mentioning fiber, which supports the digestive system, helps maintain adequate body weight and regulates blood glucose levels. That’s why I reach for them almost every day. Just eat a few – I usually eat a handful to get the desire for sweets. I feel full for a long time and I have no need to snack.
Green and black olives come from the same olive tree. The difference in color is mainly due to the time of harvesting and the degree of maturity. Green olives are gathered, when they are still immature, However, black olives are fully ripe fruit. Both types have unique health and culinary values, and the question about which of them are healthier, there is no clear answer, because it depends on many factors.
Green olives usually have a slightly higher sodium content, which results from the process of their maintenance, but they are also richer in polyphenols. They also contain more oleic acid than black oliveswhich is why they are slightly more beneficial for people who care about the lipid profile.
In turn, black olives They have a higher content of healthy fats, as well as slightly more calories. Thanks to this, they can be a better choice for people looking for a more filling ingredient for dishes. However, the lower content of polyphenols means that they can offer less protection against oxidative stress. However, they are richer in iron, which supports the proper functioning of the circulatory system and helps prevent anemia.
The processing process is also important. Marinated olives in brine, especially those available in stores, can contain a large amount of salt, and this can negatively affect the health of people with hypertension. Olives with a lower sodium content or those prepared alone will be a better choice.
The simplest and most classic use of olives is to add them to salads. In Mediterranean dishes, they are an important ingredient in Greek salads, where they are accompanied by fresh vegetables, feta cheese and olive oil. Olives are also an excellent pizza ingredient, tapenad (pastes based on olives), pasta or risotto dishes. In Italian cuisine they are used in seafood dishes, e.g. in spaghetti Alla Puttanesca. Their intense taste goes perfectly with capers, garlic and tomatoes. Black olives, with a more delicate taste, I also use in baking, e.g. in focaccia.
In addition to dinner dishes, olives are great as a snack. Just serve them on a cheese board or tapas to become an elegant addition to social gatherings. Olives can also be hope, e.g. cheese, almonds or paprika, which will give them additional taste and visual values. You can’t forget about olive oil, which is the basis of many kitchens. Extra Virgin olive oil is ideal for salads, frying or baking. Its slightly bitter aftertaste and aromatic note can enrich any dish.
Olives are also a key element of vegetarian and vegan dishes, replacing meat or cheese products. Thanks to their structure and deep taste, they can add umami dishes, that is, the so -called fifth tastewhich makes them an indispensable component of many vegetable -based dishes.
Source: NowowoPuje.pl
