Kalamata Olives: Research-Based Health Benefits and Uses
By Dr Rajeev Singh +2 more
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By Dr Rajeev Singh +2 more
Table of Contents
If you’ve enjoyed Greek dishes, chances are you’ve had Kalamata olives. Recognised for their unique flavour and potential health benefits, these fruits are a delight to savour. They get their name from the region of Kalamata in Greece.
In this article, we’ll take a tour of the Kalamata olive’s rich heritage, special properties, and nutritional values. We’ll also discuss how these delicious fruits may boost your well-being. From Greek classics to new-age recipes, Kalamata olives bring a healthy taste to your table. Lastly, we will answer some frequently asked questions regarding this topic.
Kalamata lies in southern Greece. It’s an area renowned for bountiful olive orchards. The unique Mediterranean climate in this region aids the growth of succulent Kalamata olives.
Kalamata olives boast a vibrant purple, almost black hue. Their almond shape sets them apart. They are meaty, large, juicy, and great for eating fresh or cooked in a meal. It’s worth noting that each Kalamata olive is hand-picked. This careful picking avoids any bruising, which can affect their quality and taste.
Kalamata olives are picked in early October when they show a deep purple tint. To get rid of their natural bitter taste, they are drenched in brine or a saltwater mix. This process gives them the unique flavour we all love. After this, the olives can be stored in wine vinegar, olive oil, or both. This not only enhances their taste but also prolongs their lifespan.
Did you know?
Kalamata olives are filled with nutrients that add to their many potential health benefits. Here’s a quick look at the nutritional makeup of these fruits:
| Nutrient | Amount per 100g (3.5oz) |
| Energy | 284 kJ (68 kcal) |
| Carbohydrates | 3 g |
| Fat | 6.8 g |
| Monounsaturated Fats (Oleic Acid) | Around 75% of the total fat content |
| Protein | 0 g |
| Sodium | 53% Daily Value (DV) |
As shown in the table above, Kalamata olives are largely made up of healthy fats. Oleic acid, is a type of monounsaturated fat, and has been linked to good heart health and less inflammation. Plus, Kalamata olives have very little carbohydrates and protein.
Kalamata olives contain iron, calcium, vitamin A and E. These nutrients are essential for body functions such as promoting heart health, bone health, and normal vision.
One of the main strengths of Kalamata olives lies in their high content of antioxidants. They are rich in polyphenols, more so oleuropein and hydroxytyrosol. These compounds fight off harmful free radicals in the body and lessen inflammation. In turn, this helps avoid chronic diseases.
Kalamata olives are known for their high antioxidant level, especially oleuropein and hydroxytyrosol. These antioxidants combat harmful free radicals in the body. These rogues could cause cell damage leading to diseases like heart disease and cancer. Eating Kalamata olives may help you increase your intake of these antioxidants and is proposed to lower the likelihood of getting these illnesses.
Oleic acid, a healthy fat found in Kalamata olives, has been said to improve heart health. Research seems to back this claim, showing that oleic acid may reduce inflammation, lower bad cholesterol levels, and boost good cholesterol. All these factors may lead to a lower risk of heart disease and stroke. Further research is required.
Another reason to eat Kalamata olives is that they may help lower your risk of certain types of cancer. Antioxidants and healthy fats in Kalamata olives, like oleuropein and hydroxytyrosol, may thwart the growth of cancerous cells. In doing so, they promote the death of these cells. Further scientific probing in this regard is necessary.
Owing to their high antioxidant content, Kalamata olives may help fend off neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. Breakdown of brain cells and inflammation, which can result in these diseases, may be avoided by oleuropein found in Kalamata olives. However, we need more scientific evidence to support these claims.
Kalamata olives may also offer potential benefits which are as follows.
However, we should note that these benefits are drawn from studies that looked at individual components of Kalamata olives. There needs to be more research to confirm a direct link between consuming Kalamata olives and these health outcomes.
Lovers of black olives might find Kalamata olives similar due to their colour. However, Kalamata olives are usually larger and have an almond shape. Their taste is also strong which makes them favourite for bold taste lovers.
Green olives are picked before they fully ripen as compared to Kalamata olives. This means they are generally firmer with a lighter taste. Both green and Kalamata olives have similar levels of healthy fats and antioxidants. So, your choice between the two mostly comes down to your taste preference.
In general, Kalamata olives are not harmful. Yet, some people may show allergic reactions or sensitivity to certain elements found in olives. If you think this might be you, it’s vital to get advice from a healthcare professional on whether it’s safe for you to eat Kalamata olives.
Since Kalamata olives are soaked in brine or saltwater, they have high sodium levels. Too much salt is not good for your health. This is especially crucial for those with high blood pressure or risk of getting it. To deal with this, be mindful of portion sizes when eating Kalamata olives. Also, consider going for low-salt options if possible.
To keep your Kalamata olives fresh and tasty, you need to store them right. Once opened, ensure they stay dipped in their brine or oil. Keep them in a tight container in the fridge. Eating olives stored wrongly or for too long could lead to food poisoning.
You can surprise your guests with a burst of authentic Greek flavour by adding Kalamata olives to your menu. For example:
You can add Kalamata olives to salads. You could toss them into a Greek salad or make a Mediterranean platter with olives, hummus, pita bread, and assorted cheese.
Spruce up the pizza or sandwiches with the bold taste of Kalamata olives. These fruits go well with different cheeses, meats, and vegetables.
Greek olive oil, like Kalamata olives, teems with health-promoting monounsaturated fats and antioxidants. It’s a tasty, versatile ingredient that’s easy to include in your meals.
In Mediterranean cooking, olive oil is a key element and a cooking fat. Its distinct taste works well with a variety of ingredients. It’s vital in making dishes like fresh salad drizzles and sauce bases. Greek olive oil truly is a cornerstone of this healthy diet.
Kalamata olives are a delightful and flexible ingredient in many dishes. They are also packed with nutrition and are proposed to offer multiple health benefits. They are known for their rich content of monounsaturated fats and antioxidants, which may help improve heart health, reduce the risk of cancer, and support brain function. Feel free to enjoy them as they are or use them in your favourite recipes. They make a great addition to a healthy diet.
Their vibrant purple colour, almond shape, and rich taste set Kalamata olives apart. Additionally, they are proposed to offer health benefits such as heart-healthy fats and antioxidants.
Kalamata olives and black olives are both rich in healthy fats and antioxidants. Kalamata olives have a stronger, more distinct flavour, making them a delight for many.
The healthiest olives to eat are those that come with plenty of monounsaturated fats and antioxidants, like Kalamata olives. Consuming these olives may support heart health and potentially lower cancer risks.
The main differences lie in their size, shape, colour, and taste. Kalamata olives are larger, almond-shaped, and deep purple with a distinct flavour, while green olives are smaller, round, and have a milder taste.
Once opened, store Kalamata olives in brine or oil, in an airtight container in the fridge. With proper storage, they can last up to three months. Always handle them with clean utensils to avoid spoilage.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Last updated: Jun 28, 2024
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