The green olive is a fruit that can be enjoyed year-round, though it is harvested in September. Stuffed with a pimento or a small, sweet red pepper for added flavor, green olives have a high nutritional value and provide an array of health benefits. Green olives can also be eaten plain or used as a mix-in to add flavor to foods.
Description
Olives originate from the Mediterranean region. Green and black olives differ in color and taste because green olives are picked before they are fully ripe. Upon being picked, green olives undergo a curing process and may soak in a brine for a period of time. Green olives are typically more firm and more bitter than black olives.
Nutritional Value
In six medium stuffed green olives, there are 2 g of carbohydrate, 1 g of protein, 9 g of fat and 87 calories. Vitamins and minerals are abundant in green olives. One cup of green olives can provide 25 percent of the daily recommended amount of iron, 20 percent of vitamin E and 17 percent of copper. Other vitamins and minerals include vitamin A, B vitamins, vitamin C, iron, potassium and calcium. Brine-soaked olives typically have a higher sodium content as well.
Health Benefits
Stuffed green olives have a number of nutritional benefits due to their high content of monounsaturated fats, vitamin E and flavonoids. Monounsaturated fats help fight against unhealthy cholesterol in the body and can protect the heart and blood vessels. They also help protect the outer membrane of the cells. Vitamin E and flavonoids are known for their ability to attack chemicals known as free radicals in the body that destroy the structure of cells and cause disease. They fight against cholesterol, which can cause heart disease or stroke and help protect the colon against developing cancer. Dietary fiber in green olives can provide up to 17 percent of your daily fiber needs, lowering cholesterol, which protects the blood vessels and the heart and promoting a healthy digestive system.
Preparation Ideas
Green olives are often eaten plain. However, they can easily be incorporated into salads, soups, casseroles or as toppings on pizza and cooked meat. Olive tapenade is a paste or dip for crackers, breads and other vegetables made by mixing pitted olives with garlic, olive oil, capers and lemon juice in a blender.
Considerations
If you have hypertension or you are on a low-sodium diet, be aware that green olives do contain a significant amount of sodium and should be eaten sparingly.
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