We all know that green and black olives have many health benefits, but, have you ever heard about the kalamata olives? If not, don’t worry!! We are here to help you out!! Kalamata olives are bigger than other varieties of olives, which have a tart, smoky flavor with a full flesh. Without any further delay let us dive into the blog to learn more about the health benefits of the kalamata olives!!
What are Kalamata Olives?
The kalamata is nothing but a type of olive that is named after the city of Kalamata from the Messinia Region in Greece. Kalamata olives are dark purple, oval-shaped fruits with a natural bitter taste, and rich in antioxidants and healthy fats. These olives come under the category of drupes because they have a central pit and fleshy pulp around them. They are often referred to as table black olives and are primarily used for oil production. Additionally, they are typically cured and processed before consumption.
In Greece, people used to soak kalamata olives directly in saltwater or brine with yeast to completely remove the bitterness from the fruit and enhance its taste
Health Benefits That You Have to Know!!
Here are some of the benefits of kalamata olives that you have to know!!
1. Reduce Heart Problems
Kalamata olives may help reduce heart problems and disease. This is due to the presence of oleic acid and hydroxytyrosol in olives. Hydroxytyrosol is an antioxidant that helps you reduce bad cholesterol and increase good cholesterol levels. A high level of cholesterol will increase the risk of heart attacks and even stroke sometimes. Intake of kalamata olive regularly will improve your health.
At the same time, oleic acid may help reduce inflammation caused by obesity. This can also aid in reducing atherosclerosis, a condition that increases the risk of stroke. Some researchers suggest that the oleic acid in kalamata olives helps protect against diabetes and cardiovascular diseases.
2. Protect Your Nerve Cells
Kalamata olives contain a compound called gallic acid that can help repair nerve cell damage caused by Alzheimer's Disease in rats, with similar effects expected in humans. Additionally, they contain antioxidants that help neutralize harmful effects on cells. Some studies suggest that it may be beneficial for people with Alzheimer's disease or in preventing its progression.
3. Fights Cancer
Did you know? Kalamata olives lower the risk of cancer. The antioxidants and healthy fats they contain may help inhibit the growth of cancerous cells. Oleic acid fights against certain types of cancer. Some studies suggest that oleic acid may reduce human epidermal growth factor levels in the body, potentially preventing healthy cells from turning into tumor cells. Additionally, oleuropein and hydroxytyrosol, both found in these olives, have anti-tumor properties that can inhibit the growth and spread of cancer cells throughout the body.
4. Antioxidants
Kalamata olives are rich in antioxidants, which are molecules that help reduce the risk of chronic diseases. These antioxidants belong to a group of plant compounds known as polyphenols.
It contains two types of polyphenols: oleuropein and hydroxytyrosol. Both compounds are responsible for the bitter taste of the kalamata olives. During consumption, the antioxidant and anti-inflammatory properties of these compounds help protect against various heart diseases and may prevent damage to DNA caused by cancer.
Potential Benefits
1. Improves Skin Health
The compound present in the kalamata olives(oleuropein) may help protect the skin against ultraviolet rays. Vitamin E helps keep the skin more hydrated and minimizes the signs of anti-aging.
2. Antimicrobial and Antioxidant
It has natural antioxidant and antimicrobial properties, which may help fight against bacteria and viruses, keeping you safe from harmful diseases.
Kalamata Olives Nutrition
Here are some of the nutritional facts that you have to note down!!
- Copper
- Iron
- Vitamin E
- Phosphorus
- Potassium
- Vitamin A
- Magnesium
- Calcium
A serving of 5-6 kalamata olives may provide you,
- Calories - 88
- Carbohydrates- 6 grams
- Protein- 5 grams
- Fat- 6 grams
- Sodium- 55%
- Fiber- 3 grams
Kalamata olives are an ideal fruit when eaten in moderation. You can find a lot of good richness and values of protein and carbs in them. In addition, remember that olives have high levels of sodium. If you consume 20000 calories a day, it will force your heart to work harder and can lead to conditions like heart failure and kidney disease. So take 2 olives per day and try to intake sodium at or below 2,300 milligrams a day and not beyond that.
Kalamata Olives Vs. Green, Black Olives
Comparison With Black Olives
Kalamata olives and black olives are very similar to each other because they both contain many health benefits. Also, they do not differ much in nutritional value. However, they differ in shape, color, texture, and taste because they are picked, processed, and ripened in different ways and at different levels. For example, black olives taste mild and less fruity since they are picked before they are ripe. But, kalamatas are strong and fully fruity because they are tree-ripened.
Comparison With Green Olives
There will be a difference in color between green olives and kalamata olives. Green olives are picked before they are ripe and processed to retain their green color. They have a slightly bitter taste compared to kalamatas.
The Bottom Line
Kalamata olives come from Greece and are a dark-purple olive usually larger than the black olive.
They are rich in essential nutrients and phytochemicals that have shielding properties against some diseases of the heart and mind.
However, since most of the studies have been experimental in test tubes and analyzed the nutrients in isolation, more research is required to establish the effects of consuming them. I hope this blog helps you know more about these olives and their health benefits! Enjoy taking them regularly in moderation to promote a healthy lifestyle.
