All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Honey

Ice Cream

Jams

Jicama

Juices

OLIVES AND OLIVE OIL

Typical serving size:

3 to 4 olives; 1 tsp to 1 Tbsp (5 to 15 mL) of olive oil

HOW THEY HARM

Blood pressure

WHAT THEY HEAL

High blood cholesterol Breast cancer Inflammation Immunity Weight gain The all-purpose crop of the Mediterranean area, olives are indispensable in this region in the preparation of traditional dishes, such as braised duck and lamb stew
In contrast, North Americans tend to use them as a relish or garnish for salads and pizzas
A medium-size olive contains approximately 5 calories if green and 9 calories if ripe
High in monounsaturated fats, which may raise levels of the beneficial high-density lipoprotein (HDL) cholesterol, and very low in saturates, olives and their oil are thought to contribute to the low rate of heart disease in the Mediterranean countries
Olive oil is an essential part of a heart-healthy Mediterranean diet
Made from pressed olives, it has a wide variety of uses, including salad dressings, cooking oil, and canning fish as well as cosmetics and high-quality soap
It contains 120 calories per tablespoon
Extra virgin and virgin olive oil are cold pressed and unrefined and contain the highest amount of nutrients

Health Benefits

Decreases “bad” cholesterol levels
The high monounsaturated fat content in olives and olive oil helps keep a diet heart healthy
One study found that adults who consumed about 2 Tbsp (30 mL) of virgin olive oil daily for just 1 week had lower LDL and higher levels of antioxidants in their blood
Numerous other studies conducted over the past 40 years attest to the oil’s heart benefits, including studies finding that olive oil not only lowers LDL but also raises HDL
Olive oil also contains phytochemicals and vitamin E, which help to clear cholesterol from arteries
However, note that these benefits occur only when used in place of saturated fats such as butter and margarine, not in addition to them
Safeguards against cancer
The antioxidant phytochemicals hydroxytyrosol and oleuropein in olives and olive oil may work together, according to laboratory studies, to help protect against breast cancer
Lignans that are present in extra-virgin olive oil may protect against cancer by suppressing early cancer changes in cells
Cools inflammation
Olive oil helps decrease inflammation, which contributes to arthritis, heart disease, and many other health problems
It is also linked to boosting immunity and helps your body use plant chemicals from other foods
For instance, lycopene, the fat-soluble antioxidant in tomatoes, is best absorbed when eaten with some fat
Helps with weight loss
Studies suggest that olives and olive oil may slow stomach contractions, helping you feel full longer
Health Risk Blood pressure
Olives that are pickled in brine or dry cured are high in sodium, which may raise blood pressure in some
30% of calories in a traditional Greek diet comes from mono- unsaturated fats, mostly from olive oil

Allergies

Mix chopped green olives into a turkey burger mixture

Drizzle extra-virgin olive oil over cannellini beans

Dab olive tapenade on a multigrain cracker spread with goat cheese

Buying Tip

s

Because the heat and chemicals used in processing olive oil can diminish nutrient content, it is best to choose oils that are minimally processed, such as extra-virgin or cold-pressed oil

Raw black olives are more pungent than raw green olives, which are picked sooner
However, in most canned versions, the difference in taste is more difficult to determine

Low-sodium versions of canned olives are available
You can save about 70 mg of sodium per serving by opting for the low-sodium version
Rinse the olives once or twice in water before using to save even more

Look for the date of extraction or use-by date on the label before purchasing

Storing Tips

To preserve flavor, store olive oil in an airtight container in the refrigerator or other dark, cool place
Refrigerated olive oil will solidify; it will need to reach room temperature before it can be poured

Stored properly, olive oil will last for years
If the oil turns cloudy, its nutritional properties may have changed; toss and buy a new bottle

Keep olives in the refrigerator, where they can be stored for up to 2 months