Olives: rich and healthy

27 de March de 2023

Olives: rich and healthy

27 de March de 2023

For all of you who still have doubts about whether olives are healthy or not, we invite you to eat them at any age (always in moderation), alone or as a complement or ingredient to your favorite recipes and always enjoying unique moments.

Because in addition to being delicious and being able to be consumed at any age and in any type of diet, olives:

  • They are mostly made up of water and their average caloric intake is 148.5 calories per 100 grams, where unsaturated fatty acids predominate over saturated ones, and especially oleic monounsaturated acid. An adequate amount would be to take 25 grams of olives a day, that is, approximately 7 olives, which provide only 37 calories.
  • In addition, it has been observed that the presence of salt stimulates the absorption of oleic acid and polyunsaturated fatty acids, while it has a negative effect on saturated ones, which is highly recommended at a nutritional level.
  • They provide carbohydrates and proteins in small amounts and contain all the essential amino acids in an adequate proportion.
  • Regarding its fiber content, it is around 2.6 grams per 100 grams of edible portion, so it can be noted that it has a good digestibility rate.
  • They also have small amounts of very important compounds in the antioxidant protection mechanisms of the human organism.

There are different types of Table Olives in terms of their composition, so depending on nutritional needs, a specific variety may be more recommended. However, since the usual recommendation for fat consumption is 3 to 6 servings per day, depending on the final caloric intake desired, an adequate amount would be to eat 25 grams of olives per day, that is, 7 olives. approximately, which would replace half a serving of fat (*). The amount indicated above could be decreased in the case of overweight or hypertension, or increased in the event that the energy requirements are higher, as in the case of athletes.


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