If you're looking for a low-calorie snack option, look no further than 10 small serving black olives. With just 36 calories per serving, you can satisfy your hunger without derailing your healthy eating goals.
Black olives are also rich in antioxidants, which can protect your cells from damage caused by free radicals. Additionally, they may help lower cholesterol levels and aid in digestion.
In this article, we'll explore the many health benefits of black olives and how you can incorporate them into your diet.
Low-Calorie Snack Option
As previously mentioned, 10 small serving black olives are a great low-calorie snack option. They are an ideal choice if you're looking for something to keep you satisfied between meals without adding a lot of calories to your diet. Furthermore, olives are a whole food, which means they contain various nutrients, including healthy fats and fiber, that can help keep you full and satiated.
Rich in Antioxidants
Black olives are a rich source of antioxidants, which can protect your cells from oxidative damage caused by free radicals. Specifically, they contain vitamin E, carotenoids, and phenolic compounds, all of which have antioxidant properties. Consuming a diet rich in antioxidants may help reduce inflammation, decrease the risk of chronic diseases, and improve overall health.
May Lower Cholesterol Levels
Studies have suggested that consuming olives may help lower cholesterol levels. The healthy fats in olives, specifically monounsaturated fats, may help increase HDL (good) cholesterol and decrease LDL (bad) cholesterol in the bloodstream. Additionally, olives contain a compound called oleuropein, which may also help lower cholesterol levels.
Can Aid in Digestion
Olives are a good source of fiber, which can aid in digestion by promoting bowel regularity and preventing constipation. Furthermore, the healthy fats in olives may help stimulate the release of digestive enzymes, which can improve overall digestive function.
Provides Healthy Fats
Olives are high in healthy fats, specifically monounsaturated fats, which are associated with a range of health benefits. Consuming healthy fats, in moderation, can help keep you full and satisfied, promote heart health, and improve cholesterol levels.
Improves Heart Health
The healthy fats in olives, specifically monounsaturated fats, may help improve heart health by decreasing inflammation, promoting healthy blood sugar levels, improving cholesterol levels, and reducing the risk of heart disease. Furthermore, consuming a diet rich in antioxidants, including those found in olives, may also help reduce the risk of heart disease.
Boosts Immune System
Olives are a good source of vitamin E, which has been shown to have immune-boosting properties. Specifically, vitamin E can help protect your cells from damage caused by free radicals, which can weaken your immune system. Additionally, consuming a diet rich in antioxidants, including those found in olives, can also help boost immune function.
Versatile Ingredient in Recipes
Not only are olives a healthy snack option, but they are also a versatile ingredient in recipes. From salads to pasta dishes, olives can add flavor and nutrition to a range of dishes. When cooking with olives, be mindful of added sodium. Many olives are packaged in brine, which can be high in salt. Always rinse olives before using them in recipes to reduce sodium content.
Can Help with Weight Loss
Olives are a great snack option if you're looking to lose weight. They are low in calories and high in healthy fats and fiber, which can help keep you full and satisfied between meals. Additionally, consuming a diet rich in whole foods, including olives, can help support healthy weight loss by improving overall nutrition status and reducing the risk of overeating.
Source of Iron
Olives are a good source of iron, which is essential for red blood cell production and oxygen transport throughout the body. Consuming a diet rich in iron can help prevent iron deficiency anemia, a condition that can cause fatigue, weakness, and shortness of breath.
Eating 10 small serving black olives is a great way to boost your nutrition intake and improve overall health.
FAQs About Small Serving Black Olives
1. How many calories are in 10 small serving black olives?
There are 36 calories in 10 small serving black olives.
2. What are the nutritional benefits of black olives?
Black olives are rich in healthy fats, vitamins, and minerals. They are an excellent source of vitamin E, iron, calcium, and copper. They also contain antioxidants that help protect against diseases.
3. Are black olives good for weight loss?
Black olives are a low-calorie and nutrient-dense food, making them great for weight loss. They also contain healthy fats that keep you full and satisfied for longer periods.
4. How can I include black olives in my diet?
You can add black olives to your salads, pizzas, pasta dishes, and sandwiches. You can also snack on them by themselves or sprinkle them on top of your favorite dishes for an extra burst of flavor.
5. Are there any health risks associated with consuming black olives?
While black olives are generally safe to eat, they are high in sodium, so people with high blood pressure should consume them in moderation. Also, some people may be allergic to olives, so it's essential to check for any signs of an allergic reaction after consuming them.