Green olives stuffed with almond

The nutritional value of the green olive

Depending on the variety, growing, ripening and processing conditions, the nutrient composition of table olives can vary. Usually, however, it is 60-80% water and contains mainly fatty acids (10-30%) and proteins (1-1.5%). The green olive of Chalkidiki, in particular, is 74% water and contains 1% protein.

The main fatty acid found is oleic acid, which is a monounsaturated fatty acid. According to research, it reduces blood pressure and is associated with a reduction in inflammation, cardiovascular disease and has possible anti-cancer activity. Furthermore, olives contain a significant amount of vitamins and trace elements. These include vitamin E (a very powerful antioxidant), vitamin A (enhancing vision, reproduction, effect on the skin) and carotenoids, as well as small amounts of vitamins B1, B6 and B12. The nutritional value of green olives includes equally important trace elements. These are copper, which reduces the risk of heart disease, and calcium, which has a positive effect on bones, muscles and the functioning of the nervous system. In addition, magnesium, zinc and sodium, especially in olives preserved in brine.

Green olives contain polyphenols, which offer multiple benefits to the human body. The best studied polyphenol is hydroxytyrosol, which has anti-cancer and strong antioxidant activity. Antioxidants neutralize free radicals, which attack body cells and cause damage. Therefore, they accelerate the aging process or the onset of chronic diseases. Therefore, the antioxidants contained in the olive strengthen the body’s defences. Furthermore, olives contain oleuropein, tyrosol, etc. Polyphenols reduce the occurrence of inflammation, protect the body from cardiovascular diseases and have a neuro-protective effect. Finally, it contains smaller quantities of non-polyphenolic components that are equally beneficial, such as squalene and phytosterols.

Almonds are perhaps the most famous nut

Almonds are one of the world’s most famous edible nuts. They are particularly tasty, can be found in every grocery store and mini market and are easy to eat as a snack. They contain a wealth of nutrients such as beneficial fatty acids, antioxidants, proteins, vitamins, minerals and trace elements.

The nutritional value of almonds

They are consumed raw, roasted, salted, in salads, with yoghurt, in sweets, ground in sauces and dressings and in foods. Here we will look at the nutritional value of almonds eaten raw. One serving of almonds (about 25 medium sized pieces) is estimated at 28 grams and has the following nutritional value:

• Calories: 160
• Carbohydrates 6 g
• Fiber: 3.5 g
• Protein: 6 g
• Fats: 14 g
• Monounsaturated 9 g
• Cholesterol 0 g
• Sodium 0 g
• Potassium 200 mg
• Vitamin E: 37% of SOD
• Manganese: 32% of HRS
• Manganese: 20% of HR
• Iron: 1.05 g

They also contain a significant amount of copper, vitamin B2 (riboflavin) and phosphorus.