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MEDITERRANEAN DIET
Olives,
good and healthy
Ideal against the aging of the skin due to the high content of anti-oxidants that fight free radicals. But watch out for the brine by Novella Pranzo
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Spicy olives. Photo by Dario Ersetti

Olive leaves” Pasta with olives

 

   4 servings:

 

- 400 g of pasta

- 200 g of black olives

- 50 g of extra virgin olive oil

- 80 g of pig’s cheek (optional)

- salt

 

   Nutrition facts per serving:

 

  (With pig’s cheek)

- energy: 730 Kcal

- protein: 13 g

- lipids: 41.5 g

- glucides: 81 g

- cholesterol: 18 mg

- fiber: 7 g

 

  (Without pig’s cheek)

- energy: 599 Kcal

- protein: 12 g

- lipids: 27.5 g

- glucides: 81 g

- cholesterol: 0

- fiber: 7 g

 

There is a lot of talk about extra virgin olive oil, the absolute star of the Mediterranean diet, but we rarely hear about olives. They are no less important in their healthy properties for the body. They are high in energy and rich in monounsaturated fats (oleic acid belonging to the ω – 9 family), which diet experts strongly advise for their beneficial effect on the metabolism of cholesterol.

Olives have high anti-oxidant properties (Vit. E, beta carotene and polyphenols), which with monounsaturated fats play a major role in the reduction of cardiovascular diseases.

Thanks to their high anti-oxidant content, olives help to protect against the damage caused by free radicals, such as the aging and degeneration of tissues, and also some forms of tumor.

Tissue aging is a problem that we all have to face after a certain age and we do our best to reduce it and slow it down. This can be done by eating properly. The effect of beta carotene (which is a precursor of Vit. A), serves to regenerate and protect our skin making it smoother and more luminous and therefore giving it a younger, healthier look.

All the different kinds of olives stimulate the appetite and help digestion. Black olives are much easier to digest than green ones because they contain less carbohydrate but they have a higher lipid content and therefore provide more energy.

Lastly, it should be noticed that olives have depurative properties, they improve intestinal passage and liver detoxification.

Be careful of olives preserved in brine or salt: they clearly have a high sodium content and it is therefore not advisable to eat too many of them, especially for those suffering from hypertension and kidney problems.

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