Olives are full of healthy nutrients

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Olives are full of healthy nutrients


Olives are one of the most popular ingredients of the Mediterranean cuisine. Often you find them on vegetarian Pizza, in a healthy Greek salad or delicious Tapas. To fit also fish-based dishes and braised. You are up to four centimetres in size, oblong or round, black or green and from the Mediterranean cuisine is not indispensable. Also, you are one of the oldest foods in the world.

Green and black olives

Green and black olives differ not by their variety or origin, but by their maturity level. Green olives are harvested earlier, the black fruits are fully Mature.

Green olives have a fruity, sourish-spicy taste. They are also stronger than their black sisters. They taste savory and slightly bitter. Raw olives are not enjoy, however, due to its bitter substances and can be eaten pickled, therefore, mostly in Oil or brine.

By the way: The question as to fruit whether or not the tasty products of the olive tree, or include vegetables can be easily answered. Since olives grow on long-lived trees, they are considered to be fruit.

Olive healthy nutrient packages

Olive real nutritional bombs. They contain many vitamins, minerals and valuable phytonutrients. The fruits are rich in:

  • the minerals and trace elements phosphorus, calcium, sodium, iron, Magnesium, zinc
  • vitamins B1, B2, B6, C, E, folic acid and Provitamin A (Beta-carotene)
  • secondary plant substances such as polyphenols and sterols

Nutritional value of olives

The green, unripe-picked stone fruits have less calories and a lower content of key vital signs as black olives. For both stages of Maturity, however, they contain very little carbohydrates, about 3 grams per 100 grams of green olives, and 4.9 grams of black.

Black olives have up to 45 grams of fat per 100 grams and the content are full of the green fruit, with only about 13.5 grams of fat. Nevertheless, their occasional consumption is not recommended because the fatty acids of the olive are among the as a healthy force monounsaturated fatty acids.

By Inserting the olives in Oil, your calorie content increases. Depending on how the olives are loaded, beat green olives with about 130 kilocalories (kcal) to beech, even the black with 350 calories or more.

Healthy effects of olive

Due to their valuable ingredients of olives is said to have many positive effects on health. It is said that the olive:

  • have a preventive effect against hardening of the arteries
  • reduce high blood pressure
  • LDL-cholesterol, reduce levels and raise HDL levels
  • reduce the heart attack risk
  • to boost the metabolism
  • effective against constipation
  • are anti-inflammatory
  • the breast reduce cancer risk
  • stimulate the bile flow and help relieve gallstones
  • reduce wrinkles
  • provide moisture to dry skin

Tips for eating olives

If you want to take advantage of the many positive characteristics of healthy fruits from the Mediterranean sea, optimally, eat at the best an average of seven olives a day, so it is recommended, at least in Spain, of the “society for basic and applied nutrition science”.

In order to have as much as possible of the valuable ingredients, you should not heat olive oil or olive oil too much, however: When you Reach the smoke point, namely the anti-oxidants (Vitamin E and phenols) are destroyed.

During pregnancy, you should better eat no olives. Since you can not take as a purchaser, the hygienic Standards of the producers themselves under the magnifying glass, there is the risk of a Listeria infection in pregnancy. This is especially for unborn children is dangerous.

Olive in each preparation a pleasure

Commercially available olives are pickled, either in brine, olive oil or vinegar. That makes them last longer and not taste as bitter as freshly harvested fruits. For the Insertion of olives used, moreover, citric acid and sea salt. In olive oil or pickled olives are often seasoned with savory herbs such as Chili and garlic. In Spain, it fills the green pitted olives, traditionally, with the flesh of the red peppers.

Olive paste is also a popular food. It is called in the French Provence, Tapenade, and pitted black olives are prepared. Other ingredients anchovies, capers, garlic, olive oil, Basil, salt and pepper. The healthy olives can also be used on bread.

Olive oil is produced by pressing or centrifugation of the pitted fruit obtained and, in particular, fat in the countries around the Mediterranean sea is the most popular food. The healthiest cold-pressed, extra-virgin olive oil, in which the valuable secondary plant substances of the olives are still preserved. This can even be to a certain extent, used for Frying, since virgin olive oil has a high smoke point (180 degrees). It is ideally suited for Spanish and Italian recipes.

Olive oil for skin and hair

Olive oil and salt to make a excellent facial scrub. Olive cream-dry skin moisturizes and reduces wrinkles.

Even for hair care you can use the versatile cooking oil: Massage a few teaspoons of it into the hair and scalp and leave it for about two hours. After that, wash it thoroughly.

The conditioner eliminates split ends and frees the scalp of unpleasant dandruff. The olive oil puts a protective Film around each individual hair, keeps it from drying out and makes your hair Shine. In addition, hair treatments help with olive oil to stop hair loss.

Olive buy and the store

Who is the heart of stone want to buy fruit, found in vegetable shops as well as at the Delicatessen counter in the supermarket. The black and green olives in Austria are available all year round. They are usually inserted. In addition, there are olives in the canned food.

Fans of black fruits, however, should look for when buying. Because not all black olives are actually harvested when they are ripe. Sometimes also black colored are sold green olives. It is therefore advisable to look at previously on the label: There E585 (iron-II-lactate) or E579 (iron-II-gluconate) are then listed or the word “redacted” as appropriate.

In order to obtain as pure as possible, goods should also be no preservatives and flavour enhancers. These are in an air-tight pre-packaged olives are completely redundant, since you already have a long shelf life. Unopened olives-canned goods are durable for years. Also open jars or packs remain in the refrigerator for months of fresh.

By the way: If you need to, olive stone, we recommend the following Trick. Place Board the fruits on a piece of Wood and press Board firmly from the top to the olives. These burst and then with little effort from the stone free.

Interesting facts about Olive and olive tree

That olives are not only healthy, but also a suitable beauty products, already knew the ancient Egyptians and the people of the Greek and Roman antiquity. As archaeological finds from Puglia (Italy) prove, they were even already in the Neolithic period, a favorite food. The Bible mentions the olive tree and its precious Oil, which was used in religious ceremonies. Be solid the wood was good timber.

Around the Mediterranean more than 1,000 different varieties of olive Trees to thrive. With a lifetime of several hundred years of the Mediterranean tree is considered to be one of the most durable plants of the earth. The gnarled Olive-tree, can be up to 20 meters high and is very undemanding. He is wearing in the time from April to June flowers. Its fruits can be harvested only from the seventh year after planting. For this, he is wearing but then a year from November to February, at least 20 kilograms of fruit. Most of them are immediately processed into olive oil.

The Olive fruits are widely harvested manually. For this purpose it is spread under the trees, networks, and suggests the black or the green olives, then gently from the branches. Even the Collecting of the olives is by Hand. Where it is possible, are also used in vibrating machines for Harvesting. Four hours later, the fruits are processed. The healthy ingredients of the olive remain as well preserved as possible.

General information on the topic


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