Nutritional values of olives: Why are olives healthy?

The history of the olive goes back a long way: In Greek mythology, the olive tree symbolized wisdom, prosperity, fertility and luck , and the healthy benefits of its (stone) fruits were already known in ancient Greece - and with good reason they are still so today. A look at the nutritional values of olives makes it clear that olives not only taste good, but can also score points as part of a healthy and balanced diet.

Ingredients and effects of olives

Even if the fresh and fruity taste speaks for itself, it is worth taking a look behind the facade and thus at the nutritional aspects of the aromatic olive fruit. Which components and nutritional values characterize the small powerhouses in particular?

The nutritional value of olives and the olive oil obtained from them depends, among other things, on their colour.

Antioxidants – defensive protective nutrients

Free radicals, generated by UV radiation or environmental toxins, can damage the body's cells and are therefore associated with numerous diseases. In addition to the high proportion of unsaturated fatty acids in olives, the polyphenols come into play here as steadfast defenders. They belong to the secondary plant substances and have earned their health-promoting reputation. Thanks to their antioxidant properties, they are said to protect the body against free radicals and have an anti-inflammatory effect.

The healthy aspect and the rich nutritional values can be tasted. Last but not least, the (slightly) bitter note of the olives is also determined by the content of polyphenols.

Good to know: Whether green or black fruit, polyphenols are always present. However, certain antioxidants, such as oleuropein , are more abundant in green olives, while others, such as hydroxytyrosol , are more abundant in the more ripe, black olives. So if you want the whole package, it's best to go for the green-black olive mixture .

Vitamins – indispensable players in the metabolism

Vitamins are essential for many vital processes such as B. growth, immune defense and fat metabolism indispensable. However, since our body cannot produce most of the vitamins itself, they must be ingested with food.

Olives are among the stone fruits because, just like cherries, plums, peaches, etc., the seed of the olive is surrounded by a hard stone. And just like their drupe siblings, olives contain valuable vitamins - with a comparatively low fructose content. In addition to vitamin E , which is also said to have antioxidant properties, the following B vitamins are part of the spectrum of olive nutritional values:

• B1 (thiamine)
• B2 (Riboflavin)
• B6 ( Pyridoxine )
• B9 (folic acid)
• Provitamin A/beta-carotene as a precursor of vitamin A

Good to know: Adolescents, pregnant women and nursing mothers in particular have an increased need for these vitamin groups.

Fatty acids - more than just suppliers of energy

Fat in food is often demonized. Partly wrongly, because the decisive factor is the type of fatty acids. With regard to a healthy diet, a more precise differentiation is necessary: high proportions of saturated fatty acids are found in many animal products, for example. And it's true; these fats perform poorly in terms of health compared to their unsaturated comrades.

In contrast , predominate in olives, however, the unsaturated fatty acids! The main part of the fatty acids in the olive - about 75 percent - is the so-called oleic acid, a monounsaturated omega-9 fatty acid. The high proportion of unsaturated fatty acids makes the olives extremely valuable from a health point of view. Some studies have already shown positive effects on cholesterol levels, blood pressure and lipid metabolism . Apart from that, fats not only provide energy, but are also needed for hormone production, the absorption of fat-soluble vitamins and cell structure.

How many calories are in olives?

The nutritional percentages of olives depend on various factors. In addition to the type of cultivation and processing, the time of harvest is particularly important. Because in the course of their maturation, the composition of the nutritional values of the olive also changes. The water content of an originally green fruit that gradually ripens to black decreases in favor of an increasing fat content. How many calories olives have is therefore also determined by the stage of ripeness. Due to the overall higher fat content of black olives , their energy content, at just over 250 kilocalories per 100 grams, is around 70 percent higher than that of green olives, which have around 150 kilocalories per 100 grams.

How many olives a day are healthy?

As part of the Mediterranean diet, hardly a meal goes by without olives on the table. But now, quite specifically: how many olives should be on the menu each day in order to benefit as much as possible from their nutritional value?

Of course, there is no one-size-fits-all recipe that fits every person and diet. However, the recommendation of the Spanish Society for Nutritional Sciences, which has determined a daily guide value of 25 grams, i.e. about 7 olives per day , offers a reference point.

Healthy olives in the kitchen

A look at the nutritional values of olives has shown two things: On the one hand, olives are rightly valued as a Mediterranean delicatessen food. On the other hand, whether an olive can develop its full nutritional potential depends to a large extent on the production process.

With organically grown olives ensure both the taste experience and the natural quality of the olive . As part of a gentle debittering process, the MANI olives are fermented in a water-sea salt brine, thereby preserving their valuable nutritional values.

MANI olives come exclusively from organic cultivation and are gently harvested and debittered.

Tip: For a particularly long shelf life of the olives in the jar, it is advisable to store them in a cool, dark place. Cool and dark storage not only preserves the aroma, but also the antioxidant effect of the polyphenols.

Thanks to their top-class nutritional value, enjoyment and health go hand in hand with organic olives. It therefore makes sense to use (extra) virgin olive oil not only in the cold, but also in the warm kitchen. How about a homemade sourdough bread with olive oil dip , for example ? But the green-black Mediterranean fruits themselves can also be transformed into delicious dishes. From the focaccia with olives to the Greek orzo salad , the Mediterranean (palate) flair is guaranteed.