Benefits of Olives and How to Process Them

Benefits of Olives and How to Process Them

Olives have long been known to have a myriad of benefits that are good for the health of the body. In many countries, this fruit is generally used when it has been processed into oil, for example for cooking, treating skin, and nourishing hair.

Actually, the benefits of olives can not only be obtained from the oil. Various processed foods that use olives also provide many health benefits, such as improving heart health, preventing cancer risk, supporting bone density, and controlling bad cholesterol.

Various Benefits of Olives for Health

In 100 grams of olives contained about 120 calories and 10 grams of fat. Although high in fat content, some of the fat in olives is monounsaturated fatty acids that are good for body health.

In addition, olives are also enriched with other important nutrients, such as vitamin E, sodium, calcium and iron. The various nutrients that olives have can provide health benefits, such as:

1. Healthy skin

Vitamin E in olives is believed to improve skin health, immune system, and eyes. Not only that, vitamin E is also believed to be able to prevent various dangerous diseases, such as heart disease, cancer, cataracts, and even Alzheimer's disease.

2. Maintain hydration or adequate body fluids

Olives also contain sodium which can help the body stay hydrated. In addition, sodium can also maintain normal blood pressure. Even so, consuming too much sodium can actually cause high blood pressure.

3. Strengthens bones

Olives also contain high enough calcium, so it is natural that consuming olives is believed to help strengthen and maintain bone density.

4. Helps the formation of red blood cells

The iron content in olives is believed to help the body form hemoglobin, improve the immune system, muscle strength, and concentration power.

5. Prevent cancer

Olive fruit is a fruit that has a high content of monounsaturated fat, which is 11-15%. The most abundant monounsaturated fatty acid in olives is oleic acid. This substance is able to reduce swelling, reduce the risk of heart disease, to fight cancer.

Delicious Olive Recipes

Salad is one dish that can use olives as well as olive oil, with the addition of various vegetables and fruit. Here's how to make it:

  • 3 black olives (or to taste)
  • 2 tablespoons (tbsp) raisins
  • 2 red tomatoes
  • Watercress
  • 1 sausage (boiled)
  • 1 honey pineapple
  • 1 apple
  • 1 handful of alfalfa sprouts
  • 1 tbsp lemon juice
  • 3 tbsp olive oil for sauce
  • 2 tablespoons honey (if you don't want it too sour)
How to make
  • Mix olive oil, lemon juice, and honey. Then beat until all the ingredients come together into a salad dressing.
  • Cut all the salad ingredients according to taste. After that, mix all the chopped salad ingredients into 1 bowl, then pour the dressing that was made earlier over the salad. Add alfalfa sprouts on top of salads for added texture.
Although small and slightly bitter, olives have a variety of benefits. You can use it in the form of olive oil or process olives into a delicious dish. To be clear, consult a nutritionist to make sure you get the benefits of olives according to your body's needs.