Olives: Rich nutritional value and amazing health benefits

Weather of Arabia - The fruits of olives belong to the group of fruits with a single core, and olives are very rich in vitamin E and other powerful antioxidants, and healthy fats are extracted in olives to produce olive oil, which is one of the main components of a healthy Mediterranean diet, and we will address in this article All you need to know about the nutritional value of olives and their amazing benefits.

There are several types of olive fruits, some are green before they are ripe and turn black when they are ripe, and others remain green even when fully ripe, and in the Mediterranean region, 90% of olives are used to make olive oil

The nutritional value of olives

Olives contain (115 - 145) calories per (100) grams, or about (59) calories per (10) olives, and the following are the nutritional contents of (100) grams of canned ripe olives:

• Calories: 115
• Water: 80%
• Protein: 0.8 grams
• Carbs: 6.3 grams
• Sugar: 0g
• Fiber: 3.2 grams
• Fat: 10.7g: of which saturated fat: 1.42g - monounsaturated: 7.89g - polyunsaturated: 0.91g

Fats

Olives contain 11-15% fat, 74% of which is oleic acid, a type of monounsaturated fatty acid, which is the main component of olive oil. Also in the fight against cancer.

Carbohydrates and fiber

Carbohydrates make up 4-6 percent of olives, making them a low-carb fruit. Most of these carbohydrates are fiber, with fiber making up 52-86% of the total carbohydrate content.

The net digestible carbohydrate content is therefore very low, however, olives remain a relatively poor source of fiber, as 10 olives provide only about 1.5 grams of fiber.

vitamins and minerals

Olives are a good source of many vitamins and minerals, which are as follows:

1. Vitamin E: Plant foods rich in fats usually contain high amounts of powerful antioxidants such as vitamin E.
2. Iron: Black olives are a good source of iron, an important mineral for red blood cells that transport oxygen.
3. Copper: An important mineral whose deficiency may increase the risk of heart disease.
4. Calcium: Calcium is the most abundant mineral in the body and is necessary for the function of bones, muscles, and nerves.
5. Sodium: Most canned olives contain high amounts of sodium as they are packaged in brine or brine.

Other plant compounds

Olives are rich in many plant compounds, especially antioxidants, including:

1. Oleuropein: This is the most abundant antioxidant in fresh, unripe olives, and has many health benefits.
2. Hydroxytyrosol: During olive ripening, oleuropein degrades to hydroxytyrosol, which is also a powerful antioxidant.
3. Tyrosol: The most common antioxidant in olive oil, it's not as powerful as hydroxytyrosol, however it helps prevent heart disease.
4. Oleanolic acid: This antioxidant helps prevent liver damage, regulate blood lipids, and reduce inflammation.
5. Quercetin: This nutrient lowers blood pressure and improves heart health.