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Studies demonstrate that chemical compounds in olives such as oleocanthal enhance plaque clearance from the brain (, In a meta-analysis of 13,800 patients across 19 different studies, olive oil intake is inversely related to cancer prevalence (, A randomized, controlled clinical trial (RCT) compared three diets; a Mediterranean-style diet, and then the same diet plus either olive oil in one group or nuts in another group. A serving of 5 kalamata olives (38 grams) provides (2): Compared with other fruits, they’re high in fat. However, despite being less absorbable, the plant form (pro-vitamin A carotenoids) still have benefits. Castelvetrano Olives: The World’s Tastiest Olive? In addition to protecting our cells, research also shows that gallic acid helps improve insulin sensitivity and has anti-viral properties. Monounsaturated fats are healthy fats found in olive oil, avocados and some nuts. They have a distinct taste which is totally different to other olives. Following the harvesting of the olives, workers either process them into olive oil or prepare them to be table olives. What Are the Benefits of Monounsaturated Fats? Many neurodegenerative diseases that cause brain cells to deteriorate, such as Parkinson’s and Alzheimer’s disease, result from the damaging effects of free radicals (15). Due to brining, eating kalamata olives may increase your sodium intake. We can find copper throughout the human body, in the organs and muscles, and it also plays a part in energy production. However, since most of the available research has been conducted in test-tubes and examined their individual components only, further research is needed to better understand the benefits of eating kalamata olives. Kalamata olives are a type of olive named after the city of Kalamata, Greece, where they were first grown. Get as heart-healthy as Greece, Italy, and the rest of the Mediterranean with these fantastic regional recipes. Animal foods such as eggs and liver provide the best source of vitamin A, known as preformed vitamin A. Here is the nutritional value of kalamata olives per 100g; As we can see, the major macronutrient is fat, and the majority of this comes from oleic acid. The compound has potent antioxidant activity and shows both cardioprotective and neuroprotective properties in human studies (25, 26). It (Alzheimer’s) runs in my family too and there’s a post I wrote about it here: https://nutritionadvance.com/type-3-diabetes-alzheimers-diet, This is impressive, I love olives so it’s time to ramp up consumption! Vitamin A is essential for our eyesight, skin health, and a healthy immune system. Two main types of polyphenols found in olives are oleuropein and hydroxytyrosol (12, 13). Last Updated on September 26, 2018 by Michael Joseph. The researchers analyzed blood glucose, oxidized LDL, triglycerides and other cardiovascular risk markers 2 hours before the food, and 2 hours after. They’re cured in brine to remove their bitter compounds and improve the taste. There are many different ways in which you can use kalamata olives. This said, research suggests that the olives’ antioxidant content may have an even stronger influence than MUFAs on heart health (1). This article compares avocado and olive oil, reviewing whether…, While tahini is perhaps best known as an ingredient in hummus, some may be surprised to learn that it offers several health benefits. Kalamata olives have a strong, tangy flavor that can enhance many of your favorite recipes. During processing, most of the oleuropein is degraded into hydroxytyrosol and tyrosol (3). Gallic acid is a kind of phenolic acid that has powerful antioxidative properties. Yes, they’re delicious! All rights reserved. Additionally, there are both whole and pitted kalamata olives. Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth, Mediterranean Diet 101: A Meal Plan and Beginner's Guide. Among them, a group of plant compounds called polyphenols stands out (11). Despite being known as ‘Greek black olives,’ they are deep purple in color. These peoples display long life expectancy and lower levels of dementia (, Extra virgin olive oil (EVOO) displays neuroprotective effects in animal studies and reduces oxidative damage in the brain (, Although it’s possibly not the cause of Alzheimer’s disease, amyloid plaque in the brain is a risk factor. One of the best benefits of kalamata olives is the polyphenols they contain. However, when fresh the olives are incredibly bitter, and so they enter a process of ‘debittering.’. It also has potential in Alzheimer’s treatment, with animal studies showing that gallic acid reduces neural damage associated with the disease (16, 17). We can find concentrated amounts of oleanolic acid in both wine and olive oil. However, the group receiving both fish oil and EVOO had the most significant improvements in health markers (, A recent study wanted to look into what effect a 10g dose of EVOO with a meal has on pre-diabetic patients with impaired fasting glucose. Test-tube and animal studies have found the polyphenol oleuropein to be an important neuroprotector, as it may protect against brain cell loss associated with Parkinson’s disease and lower amylose plaque aggregation linked to Alzheimer’s disease (15, 22, 23, 29). These little purple olives pack a big nutritional punch, and these are the major vitamins and minerals they contain; As the most abundant mineral in the human body, calcium is crucial for healthy bones, gums, and teeth. 0.5%. The Greek-style curing practice places the olives directly in brine or saltwater, where they’re fermented with yeasts to remove their bitter compounds partially or entirely, thus improving the taste (1). First, they taste great just on their own. While Kalamata olives are high in fat considering their serving size, the majority of their fat is monounsaturated, also known as a “healthy” fat. Thus, it may play a role in regulating the progression of cancer (4, 26). Kalamata olives are one of the best varieties and to top it all off, they are kind of tasty too. Due to their antioxidant content, kalamata olives may provide other health benefits, such as: Though this research is encouraging, it has focused on test-tube studies that analyze individual components only. Originating from Greece, kalamata olives are a type of dark-purple olive generally bigger than regular black olives. Animal studies suggest that both of these antioxidants may have a preventive effect on skin, breast, colon, and lung cancer, among other types of cancer (15, 23, 28). For example, studies show that oleuropein and hydroxytyrosol offer cholesterol- and blood-pressure-lowering effects (14, 15, 21). The olives contain a stone in the middle, and generally, they are not pitted before commercial retail. Iron. Vitamin A. As the most prevalent polyphenol in olives, oleuropein is responsible for the bitter taste. Thay are so delicious, but I only really like the one with pits. Research suggests that oleic acid may reduce inflammation associated with obesity. Further, kalamata olives have the highest concentration of it compared to other varieties. High sodium intake is a risk factor for high blood pressure (30, 31). Kalamata olives undergo a curing process to improve their taste. Kalamata Olives vs Black Olives Taste: The main difference comes in the taste, as nutritionally the two are quite similar. The fact that olives are one of the healthiest foods around is no secret. This is due to the “pit” (stone) at their core, which places them in the drupe category of fruits along with plums and cherries (1). I’m addicted!! Test-tube studies suggest that oleic acid may lower the expression of the human epidermal growth factor receptor 2 (HER2) gene, which can turn a healthy cell into a tumor cell. Iron is a truly essential mineral, and red blood cells contain approximately 70% of it as hemoglobin. Kalamata olives are rich in MUFAs — namely oleic acid — which are linked to a lower risk of heart disease (17). They’re cataloged as drupes, as they have a central pit and fleshy pulp. Nothing is for certain, but eating healthily certainly doesn’t harm. Trusted Source): Calories: 88 Carbs: 5 grams Fiber: 3 grams Protein: 5 grams Fat: 6 grams Sodium: 53% of the Daily Value (DV) This article discusses the potential health benefits of these fats. Here are a few ideas regarding how to add them to your diet: You can find whole or pitted kalamata olives in stores, so be mindful of pits when eating or cooking with whole olives. What’s more, oleic acid has a fast oxidation rate, meaning that it’s less likely to be stored as fat and more likely to be burned for energy in your body (20). Vitamin C. 0.2%. Growers pick these Greek olives by hand to avoid bruising the fruit. One of the significant benefits of tyrosol is that it helps inhibit the oxidation of LDL cholesterol, contributing to reduce cardiovascular risk (27, 28). A natural Ibuprofen? Unhealthy Fats: What You Need to Know. I have at least a half dozen every day as a snack in addition to lots of olive oil. The oleic acid and antioxidants in kalamata olives, such as oleuropein and hydroxytyrosol, may have cancer-fighting properties and benefit your heart and mental health. I wouldn’t think so – if you like pitted olives best, just go with what you prefer. The long way involves making a slit in each olive, and storing them in 10% salt-water for fermentation until they debitter. Oleuropein accounts for roughly 80% of the total phenolic content in raw olives — this is the compound responsible for their bitter taste. I usually buy pitted Kalamata olives. You should be able to get them from any reasonably sized market, or you can buy them online. Also, keep in mind that whole varieties are a choking hazard for kids. In particular, research shows that it has anti-inflammatory effects and improves vascular function (3, 4). There are some I like that are stuffed with feta and chilli peppers… they are interesting and kind of nice too. Should you wish to try a few more creative recipes, then here are some kalamata recipes to try out. Protective effects against certain types of polyphenols found in olive oil or prepare to! Sure to serve them only pitted or sliced varieties the harvesting of total! 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