Olives, regardless of color and type (all have similar nutritional properties) are fruits that contain a lot of vitamins and minerals. The microelements that we find in them have healthy properties, including to reduce migraine or ensure a feeling of satiety.
Despite the inconspicuous size, olives contain a lot of nutrients. The United States Department of Agriculture indicates that in 100 g of this fruit there is: 115 kcal, 8 mg of potassium, 3.2 g of fiber, 0.8 g protein, 88 mg of calcium, 4 mg magnesium and 3.3 mg of iron. In addition, we will find healthy fats, vitamin E and numerous antioxidants that protect the body against damage. Olives also contain oleic acid, which has a good effect on the heart. Therefore, it is worth eating at least a few pieces a day to provide the body with the necessary microelements. Olives can be added to different dishes depending on your preferences.
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These fruits contain a lot of healthy fats, but we should not be afraid of them, it is thanks to them that you can lose unnecessary kilograms. Olives are extremely filling products that, for example, a sandwich can prevent you from eating meals. Thus, it is easier to get rid of the tire. What’s more, 10 olives have about 50 kcal, this amount is enough for the day. In combination with physical activity, a diet containing these fruits can bring the expected results and help you get rid of a few centimeters from the circuit.
However, olives also have many other actions. As healthline.com indicates, olives are an important element in the Mediterranean region, where cases of cancer are lower than in Western countries. This may be due to, among others high content of antioxidants and oleic acid. Numerous clinical studies are working on proving that eating olives can reduce the risk of developing breast, colon and stomach cancer. Promising results are currently available, but there is no complete certainty as to the operation of olives.
In olives we also find a lot of fiber, which is an important element that guarantees intestinal health. Thanks to it, the body maintains good digestion and provides satiety for longer. In addition, fiber reduces the risk of heart disease. The 2021 study published in Elsevier suggests that olives can strengthen bones and reduce the risk of their fractures and osteoporosis. If you suffer from migraines, olives can also be helpful, these fruits contain anti -inflammatory microelements, which can potentially act as a natural painkiller and reduce, among others migraines.
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Olives can be eaten as a snack straight from a jar – a handful of a day will be enough. However, what to do if we don’t like to consume them in this way? These fruits can be used for various recipes. First of all, it is worth adding them to salty salads. They will be a perfect complement to pizza or chicken. You can also make a tasty sandwich paste from them To this end, we need:
- 250 g olives without seeds
- 2 large cloves of garlic
- 10 ml of olive oil
- 15 ml lemon juice
- A pinch of salt and pepper
Finely chop the garlic and fry in olive oil, cut the olives into several parts and add to the pan with other ingredients. Fry for a while and set aside. The paste can be mixed with a blender to obtain a uniform consistency.
