Nutrition - Olives

Question
Please give me the nutrition breakdown of Green Olives vs Black Olives. Thank you. Charlie.

Answer
Hello Charlie!

Here is the nutrition breakdown on olive: 100g of olives contain :

   * Calories 103
   * Fibre 2.9g
   * Vitamin E 2mg
If you take a look at your local supermarket, you'll see olives in a rainbow of colors, from green to brown to purple to black, with flavors just as diverse, ranging from sweet to sour. But all olives actually start out the same: green.

Unripe olives are incredibly bitter and not edible. To become the tasty fruits you're more familiar with, they must have their bitterness, which is caused by a substance called oleuropin, removed. This is done through a variety of curing processes, as even simply cooking an olive is not enough to get rid of the bitterness.

olive recipes


Olives are picked at varying stages of ripeness (as they ripen they gradually turn from green to black) and cured using one of several processes, including soaking in oil, brine or water, or dry packing in salt. A more artificial (but faster, taking only days as opposed to months) method also used (particularly for canned black olives) is soaking the olives in lye, which removes the bitterness but also takes away much of the olive's flavor.

The Health Benefits of Olives

Traditionally cured olives, such as those found at most olive bars, offer a host of health benefits. For starters, they're rich in iron, vitamin E and copper, and are an excellent source of fiber. But what about all the fat?

It's true that olives do have some fat, but it's the incredibly healthy monounsaturated variety. Monounsaturated fats have been found to reduce the risk of atherosclerosis and increase HDL (good) cholesterol.

However, olives contain a triple whammy for your health that works in synergy to provide extreme benefits. Along with monounsaturated fats, olives are rich in vitamin E, a fat-soluble antioxidant that neutralizes damaging free radicals, along with polyphenols and flavonoids, which have anti-inflammatory properties.

It is the combination of these three health-boosting compounds that make olives:

   Have a protective effect on cells that can lower the risk of damage and inflammation
   
     Help reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis
   

     Help prevent heart disease
   *

     Help prevent colon cancer
   *

     Help prevent the frequency and intensity of hot flashes in women going though menopause

When choosing olives for their health benefits (and flavor) always opt for those that have been traditionally cured (as opposed to lye-processed). No matter what the variety, they're sure to add a burst of flavor and nutrition to any dish.

For more answers to your nutrition questions check out "Ask the Nutritionists: Answers to Your Nutrition Questions" available at www.authorhouse.com, online, or at your favorite bookstore.
Hope this helps!

George Rapitis, Bsc. Nutritionist
www.juiceblend.com

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