Olives are the fruits that give rise to olive oil, bringing health benefits such as:
- Reduce bad cholesterol by being rich in monounsaturated fats;
- Prevent atherosclerosis by being rich in flavones, which are strong antioxidants;
- Prevent thrombosis by having anticoagulant action;
- Reduce blood pressure by facilitating blood circulation;
- Prevent breast cancer due to mohsaturated fats;
- Improve memory and protect against mental retardation.
To get its benefits, the recommended amount of consumption is 7 to 8 olives per day. However, in cases of high blood pressure, one should reduce the intake to 2 or 3 olives per day, due to the salt present in the canning of these fruits.
Nutrition information and how to use it
The following table shows the nutritional composition in 100 g of preserved green and black olives.
| Components | Green olive | Black olive |
| Energy | 137 calories | 194 kcal |
| Protein | 0.9 g | 1.2 g |
| Carbohydrates | 4.1 g | 5.5 g |
| Fats | 14.2 g | 20.3 g |
| Saturated fat | 2.3 g | 3.5 g |
| Monounsaturated fats | 8.3 g | 11 g |
| Polyunsaturated fats | 1.0 g | 3 g |
| Food Fiber | 3.8 g | 4.6 g |
| Sodium | 1347 mg |
1567 mg |
The olives are sold canned because the natural fruit is very bitter, being difficult to consume. Thus, brine preserves improves the flavor of this fruit, which can be added in meats, rice, pasta, salted, pizzas and sauces.
Olive Pate Recipe
Ingredients
- 3/4 cup pitted black olive
- 100 g light cream
- 100 g ricotta
- 2 tablespoons extra virgin olive oil
- Salt to taste
Method of preparation
Beat all the ingredients in the blender and leave in the refrigerator to freeze. Serve with rolls or toast.
See home remedies and recipes for lowering cholesterol naturally.
