Beneficial Dish: Olives

Olives are one of the most popular ingredients in Mediterranean cuisine. They are a true treasure trove of nutrients.

Nutrients: vitamins E, K, beta-carotene; iron, iodine, potassium, calcium, magnesium, manganese, copper, selenium, phosphorus, zinc; essential fatty acids Omega-9.

Caloric content per 100 g – 115 kcal. P/F/C – 0.8/10.7/6.3

There are hundreds of varieties of olives. However, for those monitoring their weight, table olives from Spain are more preferable – they are an important component of the Mediterranean diet. They can serve as a quick snack that many enjoy. The most common fruits are black and green. Black olives are juicier and have a tart taste, while green olives have a significantly milder and gentler flavor.

Health benefits of olives:

– They contain a large amount of unsaturated fatty acids that help lower cholesterol levels. Regular consumption of olives is necessary to prevent cardiovascular diseases.

– Olives have strong anti-inflammatory properties and prevent joint wear due to their Omega-9 and vitamin E content. The essential fatty acids – oleic (75%), linoleic (13%), and linolenic (0.55%) – help the body burn excess fat deposits.

– Regular consumption of olives helps strengthen bones and prevent the development of osteoporosis. It also reduces the risk of heart diseases, vascular system diseases, myocardial infarction, angina, and cancer.

Olives are eaten in many forms, including stuffed, served at both everyday meals and festive occasions, used for garnishing dishes, added to pizzas and pies, and are part of a large number of snacks, salads, and various sauces.

For those monitoring their weight, olives are a perfect snack between main meals.

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