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Are olives in jar good for you?

Canned olives offer nutritional value thanks to their iron content. Each quarter-cup serving offers 1.11 milligrams of iron, which translates to 6 percent of the daily needs for women and 14 percent for men.

livestrong.com - Are Canned Olives Healthy Food? - Livestrong.com
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A staple in Mediterranean cuisine, olives offer essential nutrients and provide a healthful source of fat in a balanced diet. Canned olives have a long shelf life, which reduces spoilage and offers an economical way to incorporate more olives into your diet. However, pickled varieties can come loaded with sodium, so they're best consumed in moderation.

Nutritional Basics

A quarter-cup serving of canned olives contains just 39 calories, which helps add flavor to your diet without expanding your waistline. Most of these calories come from fats and carbohydrates -- each serving contains 3.6 and 2.1 grams, respectively. Olives' fat content comes from healthful unsaturated fats, which reduce harmful cholesterol in your bloodstream. Some of the carbs in olives provide energy to fuel your active lifestyle, while the fruit's 1.1 grams of fiber promote healthy digestion. Canned olives contain a minute amount of protein -- 0.3 grams per serving.

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Canned olives offer nutritional value thanks to their iron content. Each quarter-cup serving offers 1.11 milligrams of iron, which translates to 6 percent of the daily needs for women and 14 percent for men. As a part of hemoglobin -- a protein found in your red blood cells -- iron helps transport oxygen in your bloodstream. It aids in oxygen sensing, so your body can detect low oxygen levels and fix the problem before you suffer tissue damage. Iron also offers other health benefits -- it's important for immune function and aids in energy production.

Drawbacks: Sodium

The major nutritional drawback of canned olives is their sodium content. Each quarter-cup serving contains 247 milligrams of sodium, which is 11 percent of the daily sodium intake limit. Pickled olives, which have been cured in a brine solution, contain more sodium -- 523 milligrams per serving. Because of their moderate to high sodium intake, you should consume canned olives in moderation. Too much sodium increases your blood pressure and contributes to a range of chronic diseases, including kidney disease and heart disease.

Serving Tips and Suggestions

Use canned olives sparingly to add bursts of flavor to your meal without consuming too much sodium. Start your day with Mediterranean scrambled eggs; this mixture of whole eggs, egg whites, diced tomatoes, chopped spinach and sliced black canned olives makes for a filling and flavorful breakfast. Combine sauteed red pepper, chopped, canned kalamata olives, diced tomatoes and olive oil for a healthful sauce that works well as a topping for grilled chicken or whole wheat pasta. Alternatively, marinate large canned green olives in a mixture of orange juice, orange zest, olive oil, garlic and fresh rosemary and serve warm for a decadent treat.

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What happens if you take a tablespoon of olive oil everyday?

Healthy Heart Recent studies have shown that people with consumption of more than half a tablespoon of extra virgin olive oil daily, have less chances of developing cardiovascular problems and coronary heart disease. As we know, extra virgin olive oil is rich in monounsaturated fats.

kardamas.com - 10 REASONS TO DRINK A TABLESPOON OF EXTRA VIRGIN ...

Pure extra virgin olive oil has so many benefits that we’ve gathered our top 10 reasons why you should drink it everyday! Many of us already use olive oil as their go-to cooking oil, mainly for its taste and nutritional value. But did you know, when you add it to your food, you can be stirring away its nutritional benefits?

If you want to ensure to get all the health benefits of extra virgin olive oil, then drink it as is without mixing it with anything else. Drinking oil may sound gross and hard to swallow but you only need a tablespoon to start. You can even add a dash of lemon juice to add flavor!

Here’s 10 reasons why you should drink extra virgin olive oil everyday!

1. Strengthens Immune System

Extra virgin olive oil is known to boost the immune system due to its high concentration in antioxidants and monounsaturated fats with anti-inflammatory properties. Chances for our immune system to defend against viral and bacterial infections, get higher with daily consumption of olive oil, since it plays a great role in increasing the number of cells involved to resist any foreign pathogens.

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