Olive: Types, Benefits and Indications for Healthy Eating

Some people don't like it, but the vast majority of people have tried it and can't resist a good olive served as an appetizer! What a lot of people don't know, though, is that, besides being tasty, olives can offer health benefits.

Daniela Carvalho, nutritionist at Esthela Conde Clinic, comments that the olive is a fruit of the tree that is part of the family of oleaceae, Oliveira. "In addition to being consumed naturally, it is used for the production of traditional olive oil," he says.

Find out what health benefits olive offers and how it should be to properly eat this food that is already part of most people's diets.

5 Benefits Of Olive

Source of good fats, among other important nutrients, olive offers different health benefits. It can assist in the weight loss process and even helping to protect against some diseases.

1. Protection against premature aging: Daniela explains that, being a fruit with a high content of antioxidant bioactive compounds, the olive helps to protect against premature aging.
2. Prevention of heart disease: The nutritionist points out that the olive can also protect against heart disease. It is made up of about 75% oleic acid, a good fat that helps control LDL (the "bad cholesterol").
3. Allied in the weight loss process: The olive can help in the weight loss process as it is a source of good fats and fiber, which provide satiety, among other advantages. However, this consumption should be moderate and associated with a balanced diet, preferably under the guidance of a nutritionist.
4. Cancer protection: The olive is rich in polyphenols, substances with antioxidant powers (ie, that fight the formation of free radicals in the body). This way, among other advantages, it can help fight cancer.
5. Nutrients essential for good health: Olives, when consumed within a healthy diet, can offer overall health benefits. It is rich in nutrients essential for the body, such as calcium, phosphorus, potassium, magnesium, iron, fiber and vitamin C.

Remember that olive, although beneficial, is a caloric food. 100 g of the food has about 150 calories, so it should not be consumed in excess, especially for those who wish to lose weight.

Also read: 10 High Fat Foods You Can (and Should) Include in Your Diet

The ideal amount of consumption is very individual as it depends on the composition of the diet throughout the day. But in general, due to the amount of sodium and fat present in the olive, should not be consumed more than five units a day ?, says Daniela.

Olive Types and Their Flavors

There are several types of olives in the world. According to data from the Brazilian Association of Olive Oil Producers, Importers and Traders, there are more than 270 types.

Daniela explains that, in Brazil, table olives are usually classified as green, mixed and black. "What changes, basically between them, is the maturation time," he says. • Greens are obtained from fruits harvested after reaching the definitive size. Already mixed, are harvested during color change, but even before full maturation. They may be pinkish, reddish pink and / or brownish. And finally, black olives are obtained from fruits harvested when fully ripe ?, explains the nutritionist.

In general, it can be said that what differs green olives from black olives is the time of harvest. While the greens are harvested still immature, the black go through the maturation process.

This fact, incidentally, leads to the differences between the flavors of green and black olives. But there is something in common between the two types of olives: to be good for consumption, they must be preserved in canned because, in nature are extremely bitter.

Read also: 13 Steps to Decrease Cooking Oil

Regarding the taste, the greens tend to be firmer and bitter. Already black are slightly sweet. They also have a very striking flavor.

It is noteworthy that between green and black olives there are different variations, so you will hardly experience olives that have "identical taste".

6 olive recipes to include in everyday life

Olive itself is a great appetizer, but it can also be used successfully in delicious recipes. Get inspired by some of them:

1. Olive pate: so practical, it is perfect for when you will receive home visits. Not to mention that the preparation is very fast and you will use few ingredients.This delight brings black olives, cream cheese, oregano and pepper to taste.

2. Creamy Olives Sauce: Do you know those days when you feel like eating something different but not too much trouble ?! This sauce is a great ally as it can make a simple chicken fillet or grilled steak more interesting.

Also read: 10 Healthy Foods That Make You Satisfied

3. Olive tapenade: Great starter for when you get friends at home. This antipasto is very tasty to be served with toast and is practical to make. You will only use pitted green olives, capers, garlic, olive oil, lemon and soy sauce.

4. Olive Bread: Although the result is incredible, this recipe is simple to make. The pasta does not require much kneading and not much time for fermentation. Besides tasty, the bread leaves a pleasant aroma throughout the house. It is perfect to be made and savored over a weekend coffee or when you will receive visitors.

5. Bruschetta with black olives: in 15 minutes you prepare this delight. It can even be served on special occasions! The recipe uses ready-to-eat black olive paste, Italian bread, extra virgin olive oil and grated Parmesan cheese.

6. Black olives pesto: a recipe that achieves, not only for its practicality and taste, but also for the numerous possibilities to be applied in other recipes. Best of all, you can make the pesto and store it in the fridge inside a glass jar.

In addition to sauces and appetizers, olives can be used in pies, pizzas, salads and as an ingredient in various types of dishes. Always with the assurance that? Will make a difference? with regard to taste!

Contraindications and warnings about consumption

Daniela explains that individuals with hypertension or who are oriented to reduce sodium in their diet should be aware of the consumption of this food. "This is because table olives are preserved in salt and therefore have a high sodium content," he says.

Another important point, according to the nutritionist, is the amount of olive fat. "Despite being a fat" good ", the excess consumption and associated with the consumption of refined carbohydrates and sugar can result in weight gain," he concludes.

Now you know that in addition to being very tasty, olive can be beneficial to health. But for this, it must be consumed in moderation and associated with a balanced diet.

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