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Olive Nutrition

Olive Nutrition Olive oil and the olive nutrition (the fruit) contains "good" monounsaturated fats which have wonderful health benefits.

  • Olives are high in monounsaturated fats. The high consumption of olive oil in Mediterranean countries is thought to be one of the reasons these countries have lower incidences of heart disease and stroke. Monounsaturated fats can also help lower the risk of breast and colon cancers.

  • Olive nutrition is a good source of vitamin E which helps prevent body cells from free radical damage. Vitamin E also helps in the prevention of prostate cancer and Alzheimers disease. Vitamin E in olives may also help ease menopausal symptoms in women.

  • Olive nutrition also contains polyphenols and flavonoids, which are thought to have significant anti inflammatory properties. This can help to reduce asthma, osteoarthritis, and rheumatoid arthritis, which are conditions caused by high levels of free radical damage.

  • Studies have shown that olive oil offers protection against heart disease by controlling LDL "bad" cholesterol levels while raising HDL "good" cholesterol levels.

  • Monounsaturated fats in olives also help to control blood sugar levels which helps to control the bodies' insulin levels which is a factor in weight management.

  • Olive nutrition contains good levels of lutein and zeaxanthin which defend the cells from free radical damage, thereby helping to protect against cancer. Lutein and zeaxanthin also plays a part in eye health.

  • One olive contains around 5 calories.



    THE FULL NUTRITIONAL VALUE OF OLIVES:

    Olives, ripe, canned (small-extra large)

    Refuse: 0%  
    Scientific Name:  Olea europaea
    NDB No: 09193 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 large
    -------
    4.4g
    Proximates
    Water
    g
    3.52
    Energy
    kcal
    5
    Energy
    kJ
    21
    Protein
    g
    0.04
    Total lipid (fat)
    g
    0.47
    Ash
    g
    0.10
    Carbohydrate, by difference
    g
    0.28
    Fiber, total dietary
    g
    0.1
    Sugars, total
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    4
    Iron, Fe
    mg
    0.15
    Magnesium, Mg
    mg
    0
    Phosphorus, P
    mg
    0
    Potassium, K
    mg
    0
    Sodium, Na
    mg
    38
    Zinc, Zn
    mg
    0.01
    Copper, Cu
    mg
    0.011
    Manganese, Mn
    mg
    0.001
    Selenium, Se
    mcg
    0.0
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    0.0
    Thiamin
    mg
    0.000
    Riboflavin
    mg
    0.000
    Niacin
    mg
    0.002
    Pantothenic acid
    mg
    0.001
    Vitamin B-6
    mg
    0.000
    Folate, total
    mcg
    0
    Folic acid
    mcg
    0
    Folate, food
    mcg
    0
    Folate, DFE
    mcg_DFE
    0
    Choline, total
    mg
    0.5
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    1
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    10
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    18
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    22
    Vitamin E (alpha-tocopherol)
    mg
    0.07
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.00
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    0.1
    Lipids
    Fatty acids, total saturated
    g
    0.062
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.052
    18:0
    g
    0.010
    Fatty acids, total monounsaturated
    g
    0.347
    16:1 undifferentiated
    g
    0.004
    18:1 undifferentiated
    g
    0.342
    20:1
    g
    0.001
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.040
    18:2 undifferentiated
    g
    0.037
    18:3 undifferentiated
    g
    0.003
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Threonine
    g
    0.001
    Isoleucine
    g
    0.001
    Leucine
    g
    0.002
    Lysine
    g
    0.001
    Methionine
    g
    0.001
    Phenylalanine
    g
    0.001
    Tyrosine
    g
    0.001
    Valine
    g
    0.002
    Arginine
    g
    0.003
    Histidine
    g
    0.001
    Alanine
    g
    0.002
    Aspartic acid
    g
    0.004
    Glutamic acid
    g
    0.004
    Glycine
    g
    0.002
    Proline
    g
    0.002
    Serine
    g
    0.001
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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