Olives are awesome! They add flavor to our dishes, but they also have amazing health benefits such as: supporting eye health, reducing seasonal allergies, decreasing the rick of developing diabetes, promoting blood vessels function and gut health, and preventing infections.
Olives are a good source of fiber, calcium, vitamin C, vitamin A, vitamin E and vitamin K. They also provide some magnesium, phosphorous and potassium, as well as B vitamins. While olives are high in fat considering their serving size, the majority of their fat is monounsaturated, also known as a “healthy” fat. On average, a 4-tablespoon serving of olives has 2.7 grams of monounsaturated fats, and 0.3 grams of polyunsaturated fats.
There’s a good amount of vitamin A found in olives, and it’s been proven to be beneficial for eye health. Because they are rich in Vitamin E, olives offer additional support surpassing Vitamin A alone. Vitamin A is also believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases. Sweet potatoes are also a good source of Vitamin A!
Olives are beneficial for individuals at risk of developing diabetes or with ongoing diabetes. The amount of monounsaturated fats found in olives is high, this factor slowing down the speed of blood glucose absorption.
Olive and olive oil consumption is also important for preserving the health of out probiotic bacteria. By consuming olives and olive oil we improve the size of the probiotic colony and produce natural anti-biotics. Olives are appreciated for their anti-inflammatory effects, where histamine is released in response to various stimuli. This also results in the suppression of allergies.
SWEET POTATO AND BLACK OLIVE SALAD
Ingredients
- 1/2 sweet potato medium, sliced
- 12 black olives kalamata, nicoise, nyon
- 1/2 red pepper sliced
- 50 grams mixed greens arugula, spinach, mache
- 1 scallion thinly sliced
- 1 tbsp goji berries
- 1 tbsp olive oil
- 1/2 lemon juiced
- 1 tsp sesame seeds toasted
Instructions
- In a medium pan, heat up olive oil on medium temperature and place sweet potato slices. Cook on both sides for a few minutes, until golden. Set aside.
- In a serving bowl, add mixed greens, olives, red pepper, scallion, goji berries, sweet potatoes and sesame seeds.
- Season to taste with salt, pepper and lemon juice.
