Food
Benefits of kalamata olives and side effects
Table of Contents
- Discover the Shocking health benefits of kalamata olives and side effects.
- A little-known fact is that olives, especially Kalamata olives, are one of the healthiest foods in the world.
- They contain high levels of powerful polyphenols, antioxidants, and healthy fats, making the benefits of Kalamata olives truly amazing.
- Eating kalamata olives is a delicious way to increase your nutrient intake and add flavor to your favorite recipes.
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Health Benefits of Kalamata olives
The many health benefits of kalamata olives include their ability to do the following
- • Prevent chronic diseases
• Reduce inflammation
• Lower your risk of Alzheimer’s
• Prevent cancer
• Optimize heart health
• Low blood pressure
Good levels of vitamins, minerals, and monounsaturated fats can also optimize heart health and lower blood pressure, protecting you against heart disease.
Some studies have also found that regular consumption of these olives can help control or prevent type 2 diabetes.
As mentioned, kalamata olives possess phenolic compounds, which are antioxidants that can reduce oxidative stress and reduce inflammation levels throughout the body.
However, the high level of sodium in these olives means that you should only eat them in moderation, but let’s take a closer look at the benefits of Kalamata olives:
Nutrition facts of kalamata olives
Kalamata olives are often referred to as Greek olives. Many people might think that bite-size fruits are unhealthy because they are usually very high in sodium, but they are an ideal source of vitamin C, vitamin E, vitamin A, vitamin K, B vitamins, magnesium, potassium, and phosphorus.
• Olive antioxidants: According to researchers at the Department of Pharmacological Sciences at the University of Milan in Milan, Italy, the phenols found in drupes may be the reason why Mediterranean people have a lower incidence of heart disease and some cancers. Phenolics are powerful antioxidants that protect the body from free radicals.
• Anti-inflammatory: Oleocanthal is one of the phenolic compounds in olives and has powerful anti-inflammatory abilities.
• Fiber: Six olives have half the fiber content of a full-size orange.
• Calories: Just three to five olives contain about 45 calories. It is estimated that about 80 to 90 percent of the calories in olives come from fat.
They also contain different levels of called linoleic acid, and a very small amount of alpha-linolenic acid, an omega-3 fatty acid.
• Healthy monounsaturated fat: Four tablespoons of olives contain 2.7 grams of monounsaturated fat and 0.3 grams of polyunsaturated fat.
These good, healthy fats have been found to significantly lower cholesterol, reducing the risk of heart attack or stroke.
• Gallic Acid – Gallic acid is a form of phenolic acid and it also offers antioxidant benefits. It also helps improve insulin sensitivity and has impressive antiviral properties.
In recent years, researchers from the Department of Biology, Sciences, and Research at the Islamic Azad University in Tehran, Iran, have been studying its possible benefit as an Alzheimer’s treatment.
• Hydroxytyrosol: it is a powerful polyphenol. It helps improve the vascular system and also protects the body’s LDL cholesterol from oxidation.
• Oleanolic Acid: Oleanolic acid has strong anti-tumor properties. It is also an antimicrobial and anti-inflammatory substance.
• Iron: olives are a food rich in iron. An olive provides about 2 to 3 percent of your daily dietary intake requirements. Iron increases oxygen in the blood and helps relieve anemia.
Kalamata olives vs. black olives
Kalamata olives are a type of black olive, but not all black olives are kalamatas.
• Taste: The main difference lies in the taste since nutritionally the two are quite similar.
• Size: Kalamata olives tend to be larger and taste richer and less salty
• Sodium content: Kalamata olives also have higher levels of sodium, which gives them a saltier bite.
• Color: In terms of color, the kalamata variety is dark purple.
Nutritional benefits of Kalamata olives
In terms of nutrition, kalamata olives have a moderate amount of calories (about 40 calories for every 10 olives) and low levels of protein and carbohydrates.
These olives also have a small amount of dietary fiber, about 1 gram per 10 olives, and good amounts of calcium, vitamin K, E, A, and vitamin C, as well as minerals like iron, potassium, and magnesium.
These olives are also good sources of monounsaturated fats, with almost 3 grams of these good fats in just 4 tablespoons of olives.
What are kalamata olives?
Kalamata olives are another form of black olives and are commonly grown in the Mediterranean region.
These dark purple olives are often shaken or canned in olive oil and are considered fruits; their flavor is similar to that of other olives, with a salty and salty taste, and a substantial consistency.
Kalamata olives can be high in sodium, but they are also a great source of monounsaturated fats and have certain key antioxidants that can be beneficial to your health. They can last indefinitely when kept at room temperature.
How to use kalamata olvies
These olives can be used in the daily diet, cutting them in salads, as pizza ingredients, or crushed in an olive tapenade.
Most people eat these olives whole, as long as they are chopped, or mix them in pasta sauces for a flavorful blast.
How do you buy Kalamata olives?
They are typically sold in jars and cans around the world. However, some stores sell them in bulk. In such places, they are available in barrels or large containers. In many parts of the world, the containers are known as ‘olive bars’.
Kalamata olives are usually sold with their pits intact, but can sometimes be found chopped. Remember, if you must buy pitted olives, don’t eat from the pits. They are easily removed with a small knife.
Ideally, all the olives you buy should be certified organic food. You should always avoid fruit that has been treated with often harmful pesticides.
Do they have to be carefully selected to access the benefits of Kalamata olives?
Don’t be fooled by the label if it says ‘hand picked’, many olives are labeled hand-picked, but they are not.
Instead, they are harvested using a handheld mechanical pneumatic rake, however, because the product is portable, commercial packers may label the product as selected even though it is a clear misinterpretation of manual selection.
Some olives that do not indicate that they are hand-picked, the labels can be very confusing, so it is best not to be too specific about the details.
How should Kalamata olives be stored?
After opening a can of olives, you should place it in a refrigerator-safe container and store it for no more than a week or two.
The jars can be stored directly in the refrigerator and will last a month or two after opening.
You should always check the label on an expiration date to determine if the product is safe for consumption.
Side effects of kalamata olives
Eating too much kalamata olives may increase your sodium intake.
Too much sodium in blood can lead to high blood pressure, heart disease, and stroke. It can also induce loss of calcium, some of which may be pulled from bone.
Furthermore, keep in mind that all varieties are a choking hazard for kids.
How to hit a Kalamata olive?
Kalamata olives usually have holes when purchased, it is easy to remove the hole, just use the side of the knife to press the olive floor.
This will create a crack in the pulp of the olive and the pit can be quickly and efficiently exploited from the meat.
Olives are a remarkable food, but the Kalamata variety stands out as truly excellent. It’s a tasty treat that can be sipped straight out of the can or jar if you’re looking for a healthy snack.
You can also dice them to add to salads or a pizza, purplish olives can also be used in a variety of recipes. You can also use them as a valuable addition to your meals or recipes.
Substitutes
If you want to replace kalamata olives in your recipe for whatever reason, there are many good options, including:
• black olives
• capers
• Nicoise olives or Gaeta olives
Obviously, for some recipes, replacing an olive with a different type of olive will be the best option, but capers add a similar salty bite to your dish.
Black olives will not be as heavily seasoned with vinegar, while Gaeta and Nicoise olives are slightly milder in flavor.
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