The olive is a great crop in the Mediterranean ecosystem and a great source of energy and nutrients. It contains all the minerals that are necessary in our diet. At the same time, it contains substances that are believed to help us against cancer, polyphenols. Phenolic substances have strong anti-oxidant properties, preventing the oxidation of lipids in the arteries, and therefore heart disease.
The olive is a protagonist in the Mediterranean diet and not by chance, since it has super nutritional value!
Nutritional value
The main nutrients found in olives are:
Proteins
The presence of proteins is relatively low, however, their quality is of great nutritional value, because proteins have a high biological value.
Fiber
An excellent source of fiber, due to the fact that fiber is very important in performing all the functions of digestion.
Vitamins
Olives compete with pure virgin olive oil for nutrients. They contain significant amounts of vitamin A and carotenoids, A play a major role in eye health, while - in combination with vitamin E - contributes to skin health and has anti-wrinkle effects. Olives, thanks to the vitamin A they contain, help the body in growth-reproduction, vision, skin and have anti-cancer effects. They also contain small amounts of vitamins B1, B6 and B12 which improve the proper functioning of the nervous system and stimulate metabolism. They are rich in tocopherols and tocotrienols, substances that play a crucial role in the antioxidant mechanisms of the human body. The most abundant of these compounds is a-tocopherol, while we also find several concentrations of carotenoids. Black olives are richer in total tocopherols than green olives and are the only ones that contain β-tocopherols and α-tocotrienols.
Olive
The content of monounsaturated fatty acids enhances the function of the cardio-respiratory system and protects us from cardiovascular diseases. Those who suffer from hypertension should watch out for the consumption due to sodium (in those that are kept in brine).
The predominant fatty acid of olive is oleic, followed by palmitic, linoleic, stearate, linolenic and palmitoleic.
Inorganic Elements (trace elements)
The concentration of inorganic elements varies and is directly related to the type of processing of olives. They contain high levels of potassium and calcium, as well as magnesium, phosphorus, copper, iron, zinc, cobalt, while manganese levels are relatively low. Compared to many other foods, the concentrations of some of these trace elements are high, while trace elements are generally necessary in the human body. In case salt is used for some types of edible olives, it is good to use it in small doses, because the excessive use of sodium creates problems in the body.
Polyphenols
The concentration of polyphenols in general in edible olives is high, while especially in unprocessed olives, eleuropein, hydroxytyrosol and tyrosol are more abundant. There is no doubt that the content of polyphenols is important for the human body and therefore can be considered an important source of antioxidants.