Olives are one of the treasures of the Mediterranean diet, being highly prized both for the fruit itself and for the juice extracted from them, the extra virgin olive oil.

As we know, there are more than 250 varieties of olive trees in Spain. Therefore, there are more than 250 varieties of olives, a luxury! We can find olives of many varieties and of different color: green, black, purple olives... Depending on the time of harvesting.

Thus, when the fruit is green, the olives we find will have that color. As the olives ripen, they acquire that purplish tone until they reach the black color, meaning that they have already reached their ripeness.

The olives we find in supermarkets have gone through a fermentation process. The olives that hang from the olive trees are very bitter and are not suitable for consumption. As they have a high level of Oleuropein, they are bitter and have an unpleasant taste. For this reason, once they have been harvested, they must undergo fermentation, in a completely natural way, which is achieved with brine.

Olives, like olive oil, are associated with the prevention of cardiovascular diseases, diabetes and obesity thanks to their nutritional properties.

Main benefits

Olives, like olive oil, are associated with the prevention of cardiovascular diseases, diabetes and obesity thanks to their nutritional properties:

Fats. Olives are very rich in oleic acid. This monounsaturated fatty acid is responsible for many of the healthful attributes of olives and olive oil. For this reason, it is said that both olives and olive oil are great allies in the prevention of cardiovascular diseases.

Vitamin E. Vitamin E in olives is found in the olives. tocopherols, one of the antioxidant compounds of this fruit. They prevent the oxidation of lipoproteins (which carry cholesterol in the blood) and other substances, thus helping to prevent cardiovascular diseases or certain types of cancer. In addition, cells are protected against free radicals.

Vitamin A. It helps to keep our skin in good condition, giving it luminosity and elasticity, and is essential for healthy eyesight.

Minerals. The olives are known for being very rich in sodium, but also contain iron, magnesium, phosphorus, calcium, potassium... Therefore, they are beneficial for combating anemia.

Pigments. Chlorophyll, present in olives, acts as a protective factor against auto-oxidation.

Plant sterols. These naturally occurring compounds help reduce LDL cholesterol (bad cholesterol) levels in the blood. Having a similar structure to cholesterol, they compete for absorption into the body.

Main nutritional properties

Thanks to the set of all the components of olives, we can find the following benefits:

Olives improve cardiovascular health

Oleic acid in olives helps regulate blood cholesterolIt reduces the levels of LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol). In addition, it prevents the walls of the arteries from hardening. This contributes to good cardiovascular health and reduces the risk of cardiovascular diseases, such as arrhythmias, heart attacks and strokes.

On the other hand, tocopherols and antioxidant phenolic compounds from olives help fight free radicals. Therefore, they help to prevent cellular oxidation by external agents and improve endothelial function.

Prevent cognitive impairment

Recent research suggests that the oleic acid present in olives may have an important role to play in very positive influence on the nervous system and would favor the development and survival of neurons, thus preventing neurodegenerative diseases such as Alzheimer's disease. Olives also help intellectual development.

Help prevent certain types of cancer

The oleic acid in olives and extra virgin olive oil, together with the other antioxidant elements present, could help prevent the appearance of certain tumors, such as breast or pancreatic cancer.

Boost the immune system

The vitamins A and E in olives and the tocopherols and antioxidants strengthen the immune system. In this way, olives can play an important role in preventing the onset or development of certain diseases.

Olives help against anemia

As we have already mentioned, olives are rich in minerals, such as iron and, especially, sodium. Their high iron content makes olives a great ally for those who suffer from or are prone to anemia.

Stimulate appetite and digestion

Olives contain dietary fiber, which improves digestion and regulates intestinal transit.