Olives: the uses and properties of the top par excellence

The first written reference to the olive tree is found in the book of genesis In its origins its cultivation extended throughout the Mediterranean area. Since ancient times, in all civilizations in which the olive tree was present, olives were recognized and appreciated.

In addition to being very attractive from a culinary point of view, they are healthy, as they provide the same nutrients and beneficial compounds that olive oil, its juice.

Nutritional properties of olives

Olives or olives are very rich in polyunsaturated acids such as oleic, linoleic, linolenic, palmitic, stearic acid, again oleoeuperoside and other bitter principles, polyphenols such as hydroxytyrosol in the oil, mineral salts, vitamins A and D.

Beneficial monounsaturated fats and powerful antioxidants

One of the most outstanding nutritional characteristics of olives is their high fat content: 30% in black olives and 15% in green ones, which explains why black ones provide more than double the calories.

If olive oil is the result of pressing olives, these, whole, are also rich in cardioprotective monounsaturated fatty acids, and in polyunsaturated fats, with linoleic and linolenic acid in very healthy proportions.

It also highlights its fiber content (4%, with a lignin/cellulose ratio of less than 0.5, which makes them quite digestible) and in antioxidant polyphenols. When prepared in brine, they are also abundant in sodium, so their consumption should be moderate, especially by people with high blood pressure. In 100 g of olives there can be between 5 and 8 g of salt.

The antioxidants in olives act directly on free radicals and also stimulate the production of antioxidants in the body itself (endogenous) like glutathione.

In a study in which the participants received the olive pulp left over from the oil production process, it was found that significantly increased glutathione levels in blood and, therefore, reduced the damage caused by free radicals in body tissues.

In relation to vitamins, there is some controversy about their content in Vitamin E. In the opinion of some authors, they are rich in tocopherols and tocotrienols (different forms of vitamin E), prominent antioxidant compounds, and polyphenols. The content in the rest of vitamins is, moreover, quite modest.

Properties for the bones

Olives contain dozens of health-protecting nutrients. The studies carried out on the properties of olives –whether they are the black ones in the Greek style or the Spanish green ones– conclude that they provide considerable amounts of antioxidant and anti-inflammatory substances (as oleoeuropein, hydroxytyrosol and tyrosol).

These compounds, which have been associated with cancer prevention, are also effective in preventing bone demineralization. Animal studies show that promote calcium fixation.

When are green olives and black olives harvested?

From a botanical point of view, olives belong to a very special group of fruits called drupes. They are fruits that have a stone in the heart, surrounded by a juicy pulp (the pericarp). Other fruit fruits found in the diet are mango, cherries, apricots, peaches, plums, nectarines, almonds, and pistachios.

In Spain, the world’s leading producer of table olives, there are up to 262 varieties of cultivated olive trees (Olea europea sativa), but only a part provides olives suitable for consumption as a fruit, whether they are green or black.

The green ones are collected before veraison (period in which they begin to mature and change color), when they reach the appropriate size for marketing; They are the main raw material of the olive industry.

At this time – which usually occurs By the end of october, although this depends on the area – there is the highest concentration of beneficial antioxidant molecules.

The black ones, if they are natural, are harvested at full maturity –already in December or January– with various colours: reddish black, purplish black, greenish black, dark violet or dark brown. If they are collected a little earlier, they can also have pink, vinous or chestnut colors.

Unfortunately, many of the black olives on the market have not matured, but have been blackened by oxidation and treated with alkaline lyes to remove their bitterness. However, olives can only be eaten fresh if the substance that gives them that bitterness is largely eliminated: oleoeuropein.

culinary properties

In addition to being a classic aperitif, olives offer unlimited culinary possibilities. They are always a good resource, you just have to know how to choose the adequate variety in each recipe so that it enhances the flavor without distracting attention from the rest of the ingredients, giving it its humble but daring touch.

Due to its consistency and aroma, olives are used in the preparation of tasty vegetable pates. Also in fillings or if you want to enrich a tomato sauce for pasta.

The most recommended olives to use in the kitchen are those that have not been processed and debittered by aggressive procedures (caustic soda or alkaline bleach).

Varieties of table olives

Cracked or crushed: They are cut or crushed so that during a soaking period the bitterness of the oleoeuropein is eliminated. Among the commercial classes in Spain, we can highlight the one from Badajoz, from the Moorish variety, Cornezuelo from Jaén, from the Cornezuelo or Cornicabra variety, Bravías from the Balearic Islands, as well as the Aloreña manzanilla, the only table olive with Denomination of Origin. They can be seasoned with fennel, bay leaf, dried orange peel, dried red pepper or ñora, garlic, salt, oregano, thyme, basil, etc.Dried or raisins: They are collected ripe and placed on mats, left exposed to the sun in order to dry them. Season with olive oil, salt and sweet/spicy paprika, oregano and minced garlic.Dried in salt: It is usually made with ripe olives. The ones from Cuquillo, the empeltre from Bajo Aragón, the one from Campo de Borja in Zaragoza and the dark olive from the Sevillian region of La Campiña are famous.Cooked: they are unmarked with caustic soda or potash. They are the best known and the Sevillian Gordal and Manzanilla stand out.

On the other hand, by their form of presentation, the following types are differentiated:

Whole: they retain their original shape and the bone has not been removed.Boneless: the bone has been removed but they retain their original shape.Filled: After being pitted, they are stuffed with one or more ingredients such as peppers, onions or almonds.In auctions: they are cut into rings of a similar thickness.Capers: small, whole or boneless, with or without stuffing and accompanied by capers.