Olives are one of the healthiest foods. Like most fruits, olives have many varieties.
Maybe it might sound strange but olive It is classified as a fruit. This is because it has seeds in the middle, like plum and cherry stone fruits It is in the category.
Donkey olive also known as Kalamata olivesis one of the most interesting olive varieties and contains powerful polyphenols that protect against disease.
What is Donkey Olive?
Kalamata olives (Olea europaea) comes from Kalamata, a small town in the Peloponnese in southern Greece.
The fruit, which has been consumed by the locals for thousands of years, is a cherry-sized fruit that grows on small squid trees.
Although it is known as "Greek black olive", it is dark purple in color. It tastes completely different from other olives.
Compared to green and black olives, they are larger in size, have a larger and taller shape.
Fat While it can also be used for production, it is mostly consumed as table olives. Like most olives, it is naturally bitter so it is usually processed before eating.
With the Greek style curing practice, olives are placed directly in brine, where they are fermented with yeasts to remove their bitter compounds, thus improving their taste.
This purple olive is one of the best olives when viewed in terms of health benefits because it contains effective compounds that protect health.
Nutritional Value of Kalamata Olives
Unlike most fruits, kalamata olivesis high in fat and low in carbohydrates. 5 kalamata olives The nutritional content (38 grams) is as follows:
Calories: 88
Carbs: 5 grams
Fiber: 3 grams
Protein: 5 grams
Fat: 6 grams
Sodium: 53% of the Daily Value (DV)
Kalamata olives is a fatty food and the majority of it oleic acidcomes from. This compound is one of the most studied and provides a reduced risk of cardiovascular disease.
Studies show that it has anti-inflammatory effects and improves vascular function.
Kalamata Olive Vitamins and Minerals
This little purple olive has great nutritional value. Vitamins and minerals in its content are as follows;
Calcium
The most abundant mineral in the human body calciumis essential for healthy bones, gums and teeth. It is necessary for the proper functioning of nerves and muscles, including the heart.
Virgin
Kalamata olives an important Virgin is the source. Copper is found throughout the human body, organs and muscles, and is involved in energy production.Insufficient copper consumption can cause extensive damage to the body.
Iron is an essential mineral and required for hemoglobin production. Hemoglobin plays a vital role in oxygen transfer from the lungs to the tissues.
Sodium
Since it is kept in salt water, kalamata olives Contains high amounts of sodium. Sodium is a nutrient critical to health. However, you should not eat too much.
Taking too much and too little can cause problems. It is thought that especially excessive or insufficient sodium intake may increase cardiovascular risk factors.
Vitamin A
Vitamin Ais essential for eye health, skin health and a healthy immune system. Animal sources such as eggs and liver provide the best vitamin A.
However, although less absorbable, the plant form (pro-vitamin A carotenoids) is also beneficial.
Vitamin E
Plant-based oils such as peanuts and avocados are important sources of vitamin E and kalamata olives is one of them.
Vitamin E It is a fat-soluble vitamin that has antioxidant properties. It helps prevent free radical damage that causes aging of the body and can lead to chronic disease.
Along with vitamins A, D and K, vitamin E is also fat-soluble and kalamata olives It is of high value in terms of fatty acids.
Kalamata olives contain powerful polyphenols
Kalamata olivesOne of the best benefits is the antioxidant it contains. There is great research on these health-protective compounds and are reported to have impressive benefits.
Gallic acid
Gallic acid is a type of phenolic acid with powerful antioxidative properties. Studies show that, in addition to protecting cells, gallic acid increases insulin sensitivity and has antiviral properties.
Also, there are animal studies showing that gallic acid reduces disease-related neural damage and is effective in treating Alzheimer's.
Hydroxytyrosol
Kalamata olivesis an important source of hydroxytyracol, one of the most powerful polyphenols in the world. Hydroxytyrosol has a number of beneficial effects such as improving vascular function and protecting LDL cholesterol from oxidation.
oleocanthal
Oleocanthal exhibits anti-cancer properties. Also, human studies show a reduction in oxidative stress.
Oleanolic acid
This phytochemical is found in all kinds of olives and grapes. Many studies show that it has anti-inflammatory, antimicrobial, and anti-tumor effects.
oleuropein
Oleuropein, the most common polyphenol in olives, is responsible for the fruit's bitter taste. The compound has potent antioxidant activity and shows both cardioprotective and neuroprotective properties in human studies.
Tyrosol
Kalamata olivesAnother powerful antioxidant found in tirozol compound. Although this polyphenol is found in a variety of foods and beverages such as grapes, green tea, olives are a very important source. Kalamata oliveshas the highest concentration compared to other varieties.
One of the key benefits of tyrosol is that it helps suppress the oxidation of LDL cholesterol and contributes to reducing cardiovascular risk.
What Are the Benefits of Kalamata Olives?
Has antioxidants with many benefits
Kalamata olivesContains a wide variety of antioxidants, which are molecules that fight free radicals in the body and reduce the risk of some chronic diseases. Among them, a group of plant compounds called polyphenols stands out.
The two main types of polyphenols found in olives are oleuropein and hydroxytyrosol.
Oleuropein accounts for roughly 80% of the total phenolic content of raw olives - this is the compound responsible for their bitter taste.
Both oleuropein and hydroxytyrosol have powerful antioxidant and anti-inflammatory properties that can protect against heart disease and prevent cancer-related DNA damage.
Good for heart health
Kalamata olivesRich in MUFA (aka oleic acid), which has been linked to a lower risk of heart disease.
Studies show that oleic acid can reduce inflammation associated with obesity. It can also reduce atherosclerosis, ie plaque accumulation in the vessels.
What's more, oleic acid has a rapid oxidation, meaning it's less likely to be stored as fat and burned for energy in the body.
However, research does indicate that the antioxidant content of olives may have a stronger effect on heart health than MUFAs.
For example, studies show that oleuropein and hydroxytyrosol provide cholesterol and blood pressure lowering effects.
They also suppress LDL (bad) cholesterol oxidation, a process associated with plaque buildup.
Has cancer fighting properties
Kalamata olivesThe oleic acid and antioxidants in it protect against certain types of cancer.
Test-tube studies show that oleic acid can reduce the expression of the human epidermal growth factor receptor 2 (HER2) gene, which can turn a healthy cell into a tumor cell. Therefore, it can prevent cancer from progressing.
Similarly, oleuropein and hydroxytyrosol have demonstrated antitumor activities that inhibit the growth and spread of cancer cells and promote their death.
Animal studies indicate that both of these antioxidants may have a preventive effect on other types of cancer, as well as skin, breast, colon and lung cancer.
Protects nerve cells from damage
Many neurodegenerative diseases that cause deterioration of brain cells, such as Parkinson's and Alzheimer's disease, are caused by the harmful effects of free radicals.
Rich in antioxidants, given that it fights free radicals to neutralize the harmful effects of antioxidants kalamata olivescan help protect against these conditions.
Test-tube and animal studies have found that polyphenol oleuropein is an important neuroprotector as it can protect against brain cell loss associated with Parkinson's disease and low amylose plaque buildup associated with Alzheimer's disease.
Kalamata olivesThe phytochemicals in it help prevent fat accumulation in the body. Kalamata olivesPrevents peroxidation of LDL cholesterol (bad cholesterol) with its antioxidant activities. It also helps maintain optimum HDL (good cholesterol) levels in the body.
Kalamata olivesProvides antioxidant enzymes to adipose tissues and prevents oxidative damage or inflammation. When adipose tissue and lipid breakdown are brought under control, unnecessary weight gain is prevented.
Improves digestive health
Kalamata olivesRegular and dosed consumption is very beneficial for the stomach and plays an important role in improving digestive health.
Kalamata olivesThis benefit is mainly due to the dietary fiber content. These fibers act as a natural laxative, which improves bowel movement and ensures proper excretion from the stool system.
This not only relieves constipation, but also provides relief for other gastrointestinal problems such as abdominal pain, irritable bowel syndrome, gas, bloating.
Provides minerals that strengthen bones
Kalamata olivesAnother benefit of tincture is its ability to strengthen bones and teeth. It is due to the presence of essential bone-strengthening minerals such as calcium and phosphorus.
Calcium plays an important role in strengthening bones and also reduces the risk of osteoporosis.
Not only calcium, but also phosphorus plays an important role in maintaining bone strength as it works with calcium for bone development.
About 50 percent of our bones are made up of phosphorus, and about 80 percent of the total phosphorus in our body is found in bones and teeth.
What are the Harms of Kalamata Olives?
Kalamata olives It undergoes a curing process to improve its flavor. This means soaking in brine, which increases the sodium content. High sodium intake is a risk factor for high blood pressure.
For this reason, you should choose alternatives with low salt content in order to avoid negative effects on the body.
How to Eat Kalamata Olives?
Kalamata olives It can be consumed in many different ways. First, it just tastes great on its own and decorates breakfast tables.
It also makes the perfect combination with cheese and fruits as an appetizer, or can be sliced and added to a pizza.
