Nutritional value of Mediterranean olives shows that they don’t have many calories. They are rich in iron and copper, with significant amounts of vitamin E, and contain a full range of phytochemicals that contribute significantly to protection of the body.
Energy and nutritional value of Mediterranean olives
Energy value of 100 g of canned ripe olives is 115/481 kJ. From that it contains 6.3% carbohydrate, 0.8% protein and 10.7% fat.
Of minerals olives contain significant amounts of calcium (88 mg, which makes 11% RDA), iron (3.3 mg which makes 23.6% RDA) of zinc (0.2 mg, which represents 2% of RDA), copper (0.25 mg which makes 25% RDA) and selenium (1 mcg which makes 2%).
Mediterranean olives have a significant quantity of vitamin E (1.7 mg, which makes 14% RDA).
Among other nutrients per 100 g olives contain a high proportion of fibers and phytochemicals 3.2 g 237 mcg beta carotene and lutein + zeaxanthin 510 mcg.
Olives from the mild Mediterranean climate is used to make precious and healthy oil. Varieties that are used for consumption have a higher amount of sugar, and a smaller amount of oil. Green olives are harvested before they mature so that they contain more polyphenols, while black olives are picked ripe, which contain more oil.
Traditional medicine has a long tradition of using various preparations of olives and olive leaves for a variety of inflammation, for example, triggered by allergies. At the cellular level it has been shown that extracts of olives act as antihistamines. Oleuropin also possesses anti-inflammatory properties because it slows down the activity of enzymes associated with inflammatory processes.
Thanks to the fatty acids and antioxidants olives are added to the cosmetic compositions for the hair and skin. Regardless of whether you are using products on the skin or enter them orally, you provide the body several nutrients. That contribute to protection from UV radiation and protect the skin from premature aging and potentially skin cancer.
For the end we would like to remind you of the advice of nutritionists who always emphasize in their recommendations how important it is to eat as many fruits and vegetables. Olives are a delicious, nutritious and a healthy food which easily enriches many dishes.
Look where olives grow, Mediterranean olive groves.