Green Olive: Health & Nutritional Benefits

By:Rohtki Arora, Updated: Dec 17, 2021 | 14:39 IST

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Green Olives

Olives are fruits that grow on olive tree. They have many nutritional benefits and are rich in antioxidants and Vitamin E. Green olives are used to make olive oil by extracting healthy fats from them. The immature olives are green in color and turn black when they ripen. Many olives stay green even after they ripen. There are many ways to include green olives in your diet. They are enjoyed in salads, sandwiches, tapenades, pizzas and even cocktails.



Nutritional facts
100 grams of ripe and canned green olives

NUTRITIONAL FACT

 MEASURE
Calories

 115
Water

 80%
Protein

 0.8 grams
Carbohydrates

 6.3 grams
Sugar

 0 grams
Fiber

 3.2 grams
Fats

 10.7 grams
Saturated fats

 1.42 grams
Monounsaturated fats

 7.89 grams

Some health and nutritional benefits of green olives are:

1. Source of good fats: Olives contain 11-15% fat out of which a large portion is oleic acid, a type of monounsaturated fatty acid. Oleic acid has many health benefits like reducing inflammation, lower risk of heart diseases and helping in fighting certain kinds of cancer.

2. Rich in vitamins and minerals: Green olives are a good source of vitamins and minerals. Some of these are added during processing. They are very high in vitamin E, which is a very powerful antioxidant. Green olives also contain calcium that is essential for bone and muscle health.

3. Rich in copper and sodium: Copper is one of the essential minerals required by the body, the deficiency of which may lead to increased risk of heart diseases. Including green olives in diet relieves the body of copper and sodium deficiency.

4. Important plant compounds: Green olives are rich in many plant compounds like tyrosol, which may prevent heart diseases. Other plant compounds present in it are oleuropein and hydroxytyrosol, that are linked to many health benefits.


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