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Why should you include olives in your diet?
Table of Contents
1. Olive varieties
Olives come in many varieties, varying in color, taste, and processing, most commonly green, black, and red, although in fact their color depends on the degree of maturity and the method of processing.2. Green olives
Collected before full ripening, they are firm and characterized by a distinct, slightly bitter taste. They are usually fermented or marinated before consumption, which reduces their intensity.3. Black olives
Left on the tree to full maturity, they have a darker color and a milder, sweeter taste. They come in different shades from purple to deep black. Some are artificially dyed by applying an accelerated oxidation process. The most well-known varieties are: Kalamata: large, purple-black, slightly sweet and juicy, often marinated in vinegar, Gaeta: small, wrinkled, with a delicate, fruity taste, Nyons: intensely black, soft, lightly bitter, often preserved in salt.4. Red and purple olives
Rarer and less popular, they form at the intermediate stage between green and black. Their taste is usually milder and their texture more fleshy. An example are Sicilian olives, which ripen until they acquire a reddish-brown hue (H. Howard 2023).5. preserved and natural olives
salty: soaked in water with salt, which gives them their characteristic taste; fermented: subjected to natural fermentation, giving them a milder aroma and being rich in probiotic bacteria; ?? dried in the sun: wrinkled, intense in flavor, often found in Mediterranean cuisine.6. The nutritional value of olives
Olives are not only a tasty addition to the diet, but also a rich source of nutrients that can support health and proper functioning of the body. They contain high amounts of unsaturated fatty acids, vitamins (mainly E and A), mineral ingredients (iron, sodium, copper, calcium) and bioactive compounds that exhibit antioxidant and anti-inflammatory effects (e.g. oleuropeine, hydroxyazole, kerosene, oleanolic acid).7. The health properties of olives
Olives are an excellent source of oleic acid, which plays a very important role in maintaining cardiovascular health. Regular intake of olives can help improve the lipid profile by reducing the level of the LDL fraction (good cholesterol) and increasing the concentration of the HDL fraction. In addition, monounsaturated fatty acids help to lower blood pressure, thereby decreasing the risk of developing circulatory disorders such as coronary artery disease (A. Romney and I. I. 2019). These additional olives contain polyphenols, in the form of hydroxide and cholesterol, which can also help to protect the heart and blood vessels, as well as support the anti- and anti-inflammatory properties of hydrochloric acid.8. Strong antioxidant and anti-inflammatory effects
Olives are rich in phenolic compounds that exhibit strong antioxidant properties. Polyphenols, along with vitamin E, protect the body from free radicals, whose action may contribute to premature cell aging. The antioxidant action of olives helps to slow the aging process and also reduce inflammation, which is important in the prevention of chronic diseases such as asthma or type 2 diabetes and even various cancers.9. Potential neuroprotective effects
Olives also exhibit potential neuroprotective effects due to their polyphenols and monounsaturated fatty acids, especially oleic acid. These compounds may support the health of the nervous system, protect neurons from oxidative and inflammatory damage. This action is particularly important in the context of the prevention of neurodegenerative diseases such as Alzheimer's and Parkinson's disease, where oxidative stress and inflammation play a key role.10. Reduced risk of osteoporosis
The polyphenols contained in olives may promote bone health and help prevent osteoporosis, especially in the elderly. Studies indicate that regular consumption of olives affects bone mineral density and strength and may improve their metabolic activity (K. Y. China, S. Ima-Nirwana 2016). These benefits are due to the anti-inflammatory and antioxidant properties of oils, which reduce oxidative stress and conditions that adversely affect the bone system.11. Promoting skin health
Olives have a positive effect on skin health due to their high content of vitamins A and E and monounsaturated fatty acids. Vitamin E, as a powerful antioxidant, protects the skin from damage caused by free radicals and thereby slows the aging process (M. Michalak 2022). Vitamin A promotes skin regeneration by improving its flexibility and moisture (C. A. VanBuren, H. B. Everts 2022).12. Which olives are the healthiest?
The differences between different types of olives are usually small and their effects on health are similar. Regardless of the variety, they provide valuable unsaturated fatty acids, polyphenols and vitamins that have a beneficial effect on the body. However, it is recommended to choose the least processed olives, without additives such as salt, preservatives or artificial sweeteners.
