Research shows that following the diet can help people live longer. The Mediterranean diet involves a daily intake of whole grains, fruits, vegetables, legumes, and nuts. People who follow the diet eat fish and lean meat in moderation but limit red and processed meats to 2—3 portions per month. The diet also emphasizes swapping unhealthful fats, such as the trans fats and saturated fats that are present in butter and margarine, with healthful fats, such as the polyunsaturated and monounsaturated fats that are in olives and olive oil.
Olives are a good source of oleate, which is a monounsaturated fatty acid. A study found that eating more monosaturated fat reduced the risk of premature death due to disease compared with eating more carbohydrates.
The American Heart Foundation also state that monounsaturated fats can have a beneficial effect on heart health when a person consumes them in moderation. Virgin olive oil is also high in a type of antioxidant called polyphenols, which can help prevent diseases relating to the heart and blood vessels.
Some people believe that these antioxidants can slow the progression of neurodegenerative diseases and even cancer. However, more studies are necessary to confirm these claims. It is worth noting that food producers usually preserve olives in brine, which has a high salt content. Over time, excess levels of salt in the body can lead to high blood pressure , heart attacks , and stroke , so people should eat olives in moderation.
The nutritional content of grams g of ripe, canned black olives is as follows:. The nutritional content of g of canned or bottled green olives is as follows:. A tablespoon of standard olive oil contains the following nutrients, among others:. People can add olives and extra virgin olive oil to all manner of foods, including salad, raw or roasted vegetables, and whole-grain pasta. Mild-flavored variants of extra virgin olive oil can replace butter or other oils in baking.
Vitamin E is a powerful antioxidant that helps protect our cells from oxidative damage, and there is evidence that this vitamin may play a role in obesity. Iron is needed by our red blood cells to move oxygen around the body, and copper plays an important role in heart health, reducing the risk of heart disease. Olives are also high in phytonutrients which each carry their own health benefits, including oleuropein which has has been linked to a reduced cancer risk but also gives olive their bitter taste, tyrosol which may have anti-inflammatory benefits and oleonalic acid for its heart health benefits.
The curing process does remove some of the phytonutrient content of olives, but brine-cured olives are fermented and there is growing research into their positive probiotic actions as a result, which in turn supports good digestive health.
Olives are quite versatile and can either be consumed as snack, added to salads or cooking. Always read the label when buying olives, just to make sure there are no added extras such as sugar or artificial flavourings, for example.
Just pay more attention when buying stuffed olives. Olives stuffed with a cheese like manchego are naturally going to be high in salt, saturated fat and calories compared to ones stuffed with garlic or pimento. Is halloumi healthy? Is hummus healthy? Is pasta healthy? Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.
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Type keyword s to search. Today's Top Stories. The Rise of the Cleanfluencer. Getty Images. They're the ultimate heart-healthy snack. They can improve circulation. They've got anti-inflammatory benefits. That's why it's important to focus on improving your diet as a whole instead of one meal or snack! They may be beneficial for your bones. They can improve brain health. Related Stories. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
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