Black olives play an essential part in Mediterranean style cooking. The health benefits of black olives are ample. They are good for the heart, and its antioxidant properties reduce the chances of cancer and other chronic diseases. It is also said that olives when fermented, act as a probiotic which improves digestive health. Its availability and hassle-free use in many recipes give you a reason a good enough to make it a part of your diet.
Use black olives in sandwiches, salads, or use in the form of olive oil for its skin and hair benefits.
How Do black Olives Boost Your Body?
Black Olives do contain fat, but monosaturated, which increases good cholesterol and decreases the risk of atherosclerosis. The benefits of black olives are ample. Read on.
- Black Olives have anti-inflammatory properties. They consist of monosaturated fats, polyphenols, and Vitamin E that help reduce symptoms of asthma, osteoarthritis, and rheumatoid arthritis(1).
- Black olives are rich in iron content. Red blood cells allow the flow of oxygen throughout the body. You might feel weak if your hemoglobin level is low, as the tissues don’t get enough oxygen.
- Black Olives are rich in Vitamin A, which improves eye health.
- Black Olives contain Vitamin E, Iron, Copper, Calcium, and Sodium.
- Black Olives makes an exceptional fruit due to their high-fat content. Oleic acid has several health benefits, which is the most abundant fat found in them.
- Black Olives have anti-bacterial and anti-fungal properties.
- Eating black olives improves the immunity of your body.
Methods to Take Black Olives for Health
To utilize the benefits of black olives, these recipes might work for you.
1. Black Olive for Cataracts
Eating a cup of black olives every day is known to reduce the chances of cataracts and also helps maintain healthy eyes. It can further improve your night vision and prevent glaucoma and other age-related diseases.
- 1 cup of sliced olives
- Diced cucumber
- Diced tomatoes,
- Olive oil
- Garlic salt
- Take a large bowl and mix all the above ingredients in a bowl.
- An alternate way would be to mix the dressings separately and add them over the tomatoes and cucumbers. Toss to coat well. Refrigerate and store.
2. Black Olive Hummus for Blood Sugar Control
Hummus is known to have impressive benefits on health. It improves digestive health and blood sugar control.
- 1 clove garlic,
- 1 cup chickpeas (boiled)
- 1 cup black olives
- 2 tbsp olive oil
- Take a food processor and add garlic. Grind till it is minced.
- Add the boiled chickpeas and grind to a smooth paste. Puree the olives until you get 2-3 tablespoons of liquid overall.
- In the food processor, add olive oil until the hummus has a smooth consistency. Add the olives and grind until they are evenly chopped and distributed.
You can store it in a plastic container and refrigerate.
3. Black Olives with Tomatoes for Good Heart
Tomatoes are rich in potassium, Vitamin C, K, and folate.
- 1 cup of black olives
- 1 tbsp salt
- 2 minced clove garlic
- Grounded pepper
- 3 chopped tomatoes
- 2 tbsp olive oil,
- 1 tbsp chopped parsley leaves and thyme.
- You can opt to pit the olives. Rinse and then drain the olives.
- Take a medium-size skillet and heat it.
- Add minced garlic and cook over low heat until the garlic starts to brown.
- Next, add olives and thyme. Stir and cook for 4 minutes.
- Add tomatoes and cook until its juicy for 5 minutes. Add some pepper.
Garnish with parsley before serving.
4. Black Olives and Broccoli for Its Richness in Vitamins
- 1 tbsp olive oil
- 2 minced cloves of garlic
- 1 cup broccoli florets
- 1 cup diced black olives.
- Heat a pan and add olive oil.
- Add the minced garlic and stir for half a minute.
- Add the broccoli florets with olives and cover and stir to cook.
Remove and garnish with some grated parmesan cheese as a topping.
The benefits of black olives(2) are plenty. Olives are safe even for a baby’s diet. It increases iron levels, which is what a child needs in the growing years. Eat a cup of raw olives every day or sauté it with some garlic and salt and consume them. Include benefits of black olives as a part of your daily routine to avoid all problems regarding digestion, blood pressure, and eye health. It has antioxidants that prevent diseases as well as increases your immunity. It’s tasty and works better than most supplements and medicines that are not only expensive but also have side-effects. Try this natural food to stay healthy and fit.
1. How Many Calories Do Black Olives Have?
The calories depend on the dish and the ingredients used. If you plan to eat raw olives, for every 100 gms, you will be consuming around 100 calories.