Properties of olives


Olives are good for your heart

Olives are the fruits from which, in many cases, oil is extracted. Considering the content in monounsaturated fatty acids, they are being considered a good for your heart and arteries

Not all of them have the same level of extractable oil production.

Considering that high producing olives can produce about 25-30% of extra virgin olive oil, by cold press or by mechanical systems (without neither by the application of solvents or by higher temperature in order to increase production), the amount of ingested fat does not usually entail a considerable increase in weight, provided that the indicated consumption is not excessive.

Obviously, if you consume this food in excess, you will increase your caloric intake, so you will gain some weight at the end. In any case, and against other snacks that are usually consumed, the quality of monounsaturated fatty acids they contain is much more healthy for the heart.

Olives are generally sold marinated with vinegar, cucumbers, garlic, onion or other ingredients.

Benefits of fat in olives

About 80% of olives weight is water. Their fatty content is about 10%. Olives fat is mainly composed of unsaturated fatty acids by 80% and 20% of saturated fatty acids.

Within the unsaturated, we find monounsaturated and polyunsaturated fats, both of them with very healthy effects for our body..

While the amount of oleic acid, which is a monounsaturated fatty acid, is much higher than the low amounts of linoleic (omega 6) and linolenic acids (omega 3) which are polyunsaturated and essential.

Olives for people with cholesterol

It is possible that if you are overweight or obese, with high cholesterol levels, you will be required to moderate olives comsumpion.

You are not required to do so because olive intake is considered a bad intake of fats, but because of the caloric content, because of the sodium content and because the total fat intake in people with high cholesterol or triglycerides should be tempered and controlled.

Olives for people with hypertension

We must remember that a high sodium intake may increase risk factors associated with dyslipidemia.

That is, high cholesterol is commonly associated with other anomalies that often exist at the same time, such as hypertension.

In this case, we must control the consumption of olives, because these two risk factors can potentiate each other with negative health consequences unless they are adequately controlled.

Vitamin E content of the olives

In terms of its vitamin E, as we can see see in the nutritional composition table, (see listing above) 100 grams of olives will provide with 3 mg of vitamin E.

The drained net weight of a standard can of olives is 150gramos.

The RDA (recommended daily allowance), is of 12mg of vitamin E per day, so olives can be considered an aid to meet the demands of this vitamin but they have to be completed with other foods rich in this vitamin., otherwise, if we eat too many olives, se will increase the caloric intake too much.

* Related information: olive oil, medicinal properties of olive tree

punto rojo More information on olives in the listing above

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Botanical-online is an informative page that describes, among other topics, the traditional uses of plants from a therapeutic point of view. Their descriptions do not replace professional advice. Botanical-online is not responsible for self-medication and recommends consulting with the physician.