Olives are fruits that grow on the olive tree and grow in central and tropical Asia, parts of Africa, and the Mediterranean. Researchers have discovered olive seeds in Spain dating back 8,000 years. Archaeological evidence also suggests that olive trees are cultivated by the early civilizations as a crop as early as 2500 BCE.
When raw, olives are way too bitter to consume, and the only way to enjoy them is after processing, usually by pickling or curing them. Many olives are used for production of olive oil, but some olives are also preserved as part of meals, particularly in Mediterranean cuisine.
The green olives are a type of olives harvested before they ripen completely. Their unique flavor is partly due to the fact that these are soaked in lye before they are brined in oil.
Health Benefits of Green Olives
Olives are distinctively flavorful, with a salty, sharp taste. However, aside from being a delicious addition to your favorite meals, olives are also extraordinarily healthy.
Although olives have high sodium content, these are low in cholesterol and rich with nutrients that can keep your body healthy. Take a look at some of the health benefits you can get from eating green olives:
- May Lower Risk of Heart Disease
Olives make up a large part of Mediterranean diets. Studies reveal that women who enjoy a Mediterranean diet have a notably reduced risk of suffering from heart disease.
A possible explanation for this that olives have low cholesterol levels which has been associated to heart disease. One more potential explanation is that olives are an excellent source of monounsaturated fats that have been shown to boost heart health.
- Reduce Chronic Inflammation
Chronic inflammation is the culprit behind numerous diseases, such as psoriasis and rheumatoid arthritis. Olives may help lower chronic inflammation, and relieve symptoms of these as well as other conditions.
The antioxidants found in olives have been shown to address chronic inflammation. Oleanolic acid and hydroxytyrosol are two types of antioxidants present in olives that have been effective in lessening inflammation in animal test subjects. It has also been revealed by studies that the health benefits of oleanolic acid in animals are not only to reduce inflammation, but also to promote liver health and regulate their blood’s fat levels.
Aside from these, olives are also a great source of healthy fats. These are also rich in nutrients, such as:
- Calcium
- Copper
- Iron
- Vitamin E
Portion Sizes
Even if olives are usually healthy in moderate amounts, you have to keep in mind that they have high amounts of sodium and fat. Keep in mind that a single green olive alone contains 110 milligrams of sodium, and this salt content can quickly add up. Experts recommend that adults consume less than 2,300 milligrams of sodium daily.
Many adults today consume excessive amounts of sodium, which is associated with bloating and higher blood pressure.
Pay close attention to portion sizes every time you consume green olives, and ensure that you balance your sodium intake by eating potassium-rich foods.
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