Olive is a fruit, growing on the tree of the same name, native to coastal areas of the eastern Mediterranean region, apart from Asia and parts of Africa. Olive tree has been cultivated since ages, being the source of olives for consumption, olive oil, fine wood and even the useful olive leaf. Today, amongst the most popular uses of the tree is the production of olive oil. Though widely used in the Mediterranean region, olive oil is becoming increasing popular as a cooking medium, across the globe. The main reason for it being the high nutritional value of the fruit and the health benefits it offers to the users. Read on further to explore the nutrition benefits of eating olives and using olive oil.

Olives cannot be eaten right off of the tree; they require special processing to reduce their intrinsic bitterness. These processing methods vary with the olive variety, region where they are cultivated and the desired taste, texture and color. Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives available begin with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. In addition to the original color of the olive, the color is affected by fermentation and/or curing in oil, water, brine or salt.

Olive oils are as diverse as wines; there are 700 cultivated varieties of olives. The oils derived from them can be anywhere from mellow yellow in color, to jade green. The taste can be peppery, sweet and buttery, nutty, grassy, or it can taste like green apples. An olive oil can be filtered, resulting in a clearer product, or it can be unfiltered, resulting in sedimentation and juicy bits of fruit. Some olive oil aficionados may have as many as a dozen oils from all over the world so they can savor the different flavors.

Types

The only difference between green olives and black olives is ripeness. Unripe olives are green and fully ripe olives are black. Olives are cured or pickled before consumption, using various methods including oil-cured,;water-cured;brine-cured;dry-cured;and lye-cured. Green olives must be soaked in a lye solution before brining, whereas ripe black olives can proceed straight to brining. The longer the olive is permitted to ferment in its own brine, the less bitter and more intricate its flavor will become. Green olives are usually pitted, and often stuffed with various fillings, including pimientos, almonds, anchovies, jalapénos, onions or capers. Black olives are graded into sizes labeled as small (3.2 to 3.3 grams each), medium, large, extra large, jumbo, colossal, and supercolossal (14.2 to 16.2 grams). Black olives contain more oil than green. Unopened olives can be stored at room temperature up to two years. Opened olives should be refrigerated in their own liquid in a non-metal container and will last up to several weeks after opening.

Health Benefits

Olives are concentrated in monounsaturated fats and a good source of vitamina E. Because monounsaturated fats are less easily damaged than polyunsaturated fats, it’s good to have some in our cells’ outer membranes and other cell structures that contain fats, such as the membranes that surround the cell’s DNA and each of its energy-producing mitochondria. The stability of monounsaturated fats translates into a protective effect on the cell that, especially when combined with the antioxidant protection offered by vitamin E, can lower the risk of damage and inflammation. In addition to vitamin E, olives contain a variety of beneficial active phytonutrient compounds including polyphenols and flavonoids, which also appear to have significant anti-inflammatory properties.

Nutritional Value of Olives

Given below is the amount of nutrients present in three olives, combined together:

  • Fat - 2.5
  • Cholesterol - 0mg
  • Sodium - 110mg
  • Carbohydrate - 1g
  • Calories - 25
  • Protein: 0g
  • Iron
  • Vitamin E
  • Dietary Fiber
  • Copper
  • Fatty Acids
  • Amino Acids

Other Benefits

Olive/olive oil has been known to be beneficial for people suffering from the following ailments:

  • Asthma
  • Osteoarthritis
  • Rheumatoid Arthritis
  • Arteriosclerosis
  • Stomach Problems
  • Constipation
  • Diabetes

A Few Quick Serving Ideas

Olive tapenade is a delicious and easy-to-make spread that you can use as a dip, sandwich spread, or topping for fish and poultry. To make it, put pitted olives in a food processor with olive oil, garlic, and your favorite seasonings.

Toss pasta with chopped olives, tomatoes, garlic, olive oil and fresh herbs of your choice.

Marinate olives in olive oil, lemon zest, coriander seeds and cumin seeds.

Add chopped olives to your favorite tuna or chicken salad recipe.

Set out a small plate of olives on the dinner table along with some vegetable crudités for your family to enjoy with the meal.

Sources: Cure Zone, Life Style I love India

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