We are all more or less familiar with the properties of olives and their oils, but we may not know exactly how to use them properly. Consumption of olives as a complete food also has conditions for you to enjoy all its properties. Olive oil, which is one of the richest and most consumed products, can be included in the household food basket and provide the nutrients needed by the body.
If you are wondering how to consume olives? Stay with us.
What is the best way to consume olives?
In order to be able to enjoy all the properties of olives, you must know the best way to consume them; So we need to know how to consume olives. People can add olives and olive oil to all kinds of food, including salads, raw vegetables, pasta, whole grains and many other foods. Pure olive oil can also replace butter or other cooking oils.
If you think that by using a little olive oil in your salad dressing, you will get the full benefits of olives, think again. Researchers in Heidelberg, Germany, have studied different types of olives (including black olives, green olives, pure olive oil and refined virgin olive oil) and the processes in the olive industry, and their results shed light on many cases.
Proper consumption of olives:
To get all the properties of olives, you need to expand the types of olives and oils that you put in your diet. For example, suppose you are a fan of green olives, but you have never tried black olives. In this case, you have lost the whole olive, which has the highest concentration of phenolic antioxidants and the highest capacity of antioxidants!
Suppose you consume only olives and have never included olive oil in your diet. In this case, you take away the chance to have some special antioxidants (such as secoiridoids and lignin’s) that are specifically concentrated in olive oil.
By consuming extra virgin olive oil and different types of olives at the same time, you will bring the most olive properties to your body. Researchers have concluded in a study that olive oil and olives themselves may have protective effects against cancer. This research is based on the Mediterranean diet in which olives and oils play an important role.
5 healthy ways to consume olives:
In response to the question of how to consume olives? Here are 5 healthy ways to eat olives. These methods of consuming olives are based on the Mediterranean diet, which in addition to enjoying the taste and color of food, will also provide you with a variety of vitamins, iron and fiber.
Haven’t tried this combination yet? It is very easy to find different types of breads that contain healthy ingredients that enrich their taste and nutrients. Olives are one of these ingredients because they taste great and go well with any type of food. Today, you can buy these breads from grocery stores or fancy bread shops.
Salads with olives:
How to consume olives? Definitely one of the best ways to use it in salads. Turn your salad into a health and energy source by adding your favorite olives. You can eat olives with seasonal salads, pasta, rice and almost any food. Olive oil also tastes great with tomatoes, onions, tuna, cheese!
Appetizer with olives:
If you want to enjoy all the properties of olives, we recommend that you try some of the appetizers prepared with olives on any occasion. Consuming olives even as a snack in snacks and finger foods will give you these properties cheaply. You can use good quality olives in your celebrations and parties, both for decoration and as part of food.
We recommend making pizza at home with your favorite ingredients, this way you can turn your pizzas into a healthy food without consuming too many calories. Adding olives to pizza, in addition to a delicious taste, will also give you a greater share of vitamins and iron.
A healthy way to complete breakfast and use the properties of olives is that you can prepare it yourself at home. To make olive marmalade, you only need 100 grams of green olives, 50 grams of sugar and a glass of lemon juice. Put all ingredients in a saucepan over low heat. First add the olives, then the lemon juice and sugar to the pot. Mix these ingredients with a mixer to form a paste. Naturally, you should use seedless olives to prepare this delicious marmalade.
Olives, like any other useful nutrient, should be consumed in moderation. As you know, olive oil is very high in fat and the process of preserving olives is such that they are immersed in salt. Therefore, their balanced consumption can bring the properties of olives to your body and reduce possible side effects.
How to consume olives that in addition to its properties are also safe from possible harm? This is a question that is good for our health. Nutritionists and researchers believe that consuming olives as a healthy and complete food is very useful; But olives also have a lot of sodium. In order to preserve the olives for a long time, a large amount of sodium is added to the canning process. For this reason, the amount of olives consumed in a meal should be limited to 4 olives. It is interesting to know that only one 4-serving serving of olives contains 110 mg of sodium. Based on the recommended daily allowance of sodium, which is less than 2300 mg per day, this daily intake of olives seems appropriate for each person. It is also recommended to eat olives with leafy vegetables, lean protein and low carbohydrates to have a healthy meal.
In order to benefit from the properties of olives, you can also use its oil. This does not mean that you should remove the olive and replace it with oil, but that the combined use of both in the diet will provide the nutrients your body needs.
The last word…
How to consume olives? Certainly the answer to this question is a balanced and continuous consumption of olives. You can include a variety of olives in your diet and use olive oil for cooking. This way you will be sure to include all the properties of olives in your diet.
Meta description: How to consume olives to get all its properties. Of course, olives and their oil can be consumed in different ways, but how much should be daily. Can consuming too much olive oil cause harm?