Olives: A taste of the Mediterranean with health boosts
Olives, often referred to as the "fruits of longevity," are a rich source of vitamins and nutrients. Though many may not realize it, regular consumption of olives supports health and boosts metabolism. So, what exactly do they benefit?
Primarily associated with Mediterranean cuisine, olives have also become popular in Canada. These small fruits are abundant in vitamins C, E, and B-group vitamins, as well as phosphorus, potassium, and iron. Due to provitamin A, olives positively impact hair, skin, and nails.
Health benefits of olives
Research published by Elsevier in 2021 confirms that olives serve as a natural pain reliever and anti-inflammatory agent. Consuming these fruits regularly boosts immunity and helps combat migraines.
Olives are also a source of oleic acid, reducing breast cancer risk. They contain polyphenols that aid in treating inflammatory conditions and lowering bad cholesterol levels. Additionally, they are rich in fibre, which enhances metabolism and provides a feeling of fullness.
Black olives contain 130 kcal per 100 g, while green ones have 115 kcal. It's useful to know they differ in taste and texture but share similar nutritional values, though their caloric content varies. Black olives are milder, while green ones are more bitter and firm.
Due to their properties, olives can effectively curb cravings for sweet snacks. Including them in your daily diet can significantly improve your mood.
How to eat olives?
There are many ways to enjoy olives. They can be a tasty snack or a delightful addition to salads, pastas, pizzas, or meat dishes. In Mediterranean cuisine, they often play a crucial role in many dishes, and their flavour can be enhanced by marinating them in oil with herbs.
Tapenade is one of the most popular dishes featuring olives. This simple yet flavourful spread combines black olives, capers, anchovies, and Provençal herbs. It's easy and quick to prepare: just blend the ingredients into a smooth paste and season to taste. Fresh baguettes or other crusty bread are ideal for serving.
