Olives: types, benefits and indications for healthy consumption

There are those who don’t like it, but the vast majority of people have tried it and can’t resist a good olive served as an aperitif! What a lot of people don’t know, however, is that, in addition to being tasty, olives can offer health benefits.

Daniela Carvalho, nutritionist at the Esthela Conde clinic, comments that the olive is a fruit from the tree that is part of the Oleaceae family, the Oliveira. “In addition to being consumed naturally, it is used for the production of traditional olive oil”, she says.

Find out what health benefits olives offer and how to properly consume this food that is already part of most people’s diet.

5 benefits of olive

A source of good fats, among other important nutrients, olives offer different health benefits. It can aid in the slimming process and even help protect against some diseases.

1. Protection against premature aging: Daniela explains that, as it is a fruit with a high content of antioxidant bioactive compounds, olives help protect against premature aging.
2. Prevention against heart disease: the nutritionist points out that olives can also protect against heart disease. It is made up of about 75% oleic acid, a good fat that helps control LDL (the “bad cholesterol”).
3. Allied in the slimming process: the olive can help in the slimming process as it is a source of good fats and fibers, which provide satiety, among other advantages. However, this consumption should be moderate and associated with a balanced diet, preferably under the guidance of a nutritionist.
4. Protection against cancer: the olive is rich in polyphenols, substances with antioxidant powers (that is, that fight the formation of free radicals in the body). In this way, among other advantages, it can help fight cancer.
5. Essential nutrients for good health: olives, when consumed within a healthy diet, can offer health benefits as a whole. It is rich in essential nutrients for the body, such as calcium, phosphorus, potassium, magnesium, iron, fiber and vitamin C.

It is worth remembering that the olive, although beneficial, is a caloric food. 100 g of the food has about 150 calories, so it should not be consumed in excess, especially for those who want to lose weight.

“The ideal amount of consumption is very individual, as it depends on the composition of the diet throughout the day. But, in general, due to the amount of sodium and fat present in olives, no more than five units should be consumed a day”, says Daniela.

Types of Olives and Their Flavors

There are several types of olives in the world. According to data from the Brazilian Association of Producers, Importers and Traders of Olive Oil, there are more than 270 types.

Daniela explains that, in Brazil, table olives are usually classified as green, mixed and black. “What basically changes between them is the maturation time”, she says. “The green ones are obtained from fruits harvested after reaching their final size. The mixed ones are harvested during the color change, but even before full maturation. They may be pinkish, reddish-pink and/or brownish in color. And the black olives, finally, are obtained from fruits harvested when fully ripe”, explains the nutritionist.

In general, it can be said that the difference between green and black olives is the harvest time. While the green ones are harvested while still immature, the black ones go through the maturation process.

This fact, by the way, leads to the differences between the flavors of green and black olives. But there is something in common between the two types of olives: in order to be good for consumption, they must be pickled, as in natura they are extremely bitter.

Regarding the flavor, the green ones tend to be firmer and bitter. The black ones are slightly sweetened. They also have a very strong flavor.

It is worth noting that between green olives and black olives there are different variations, so you will hardly try olives that have “identical taste”.

5 recipes with olives to include in everyday life

Olives are a great appetizer on their own, but they can also be used successfully in delicious recipes. Get inspired by some of them:

1. Creamy olive sauce: you know those days when you feel like eating something different, but it doesn’t take a lot of work?! This sauce is a great ally, as it can make a simple chicken fillet or grilled steak more interesting.

2. Olive tapenade: great starter for when you have friends over. This antipasto is very tasty to be served with toast and is practical to make. You will only use pitted green olives, capers, garlic, olive oil, lemon and soy sauce.

3. Olive bread: although the result is incredible, this recipe is simple to make. The dough does not require a lot of kneading and not a lot of time for fermentation. In addition to being delicious, the bread leaves a pleasant aroma around the house. It’s perfect to be made and enjoyed at an afternoon coffee on the weekend or when you’re having visitors.

In addition to sauces and appetizers, olives can be used in pies, pizzas, salads and as an ingredient in the most varied types of dishes. Always with the guarantee that they will “make a difference” when it comes to flavor!

Contraindications and warnings about consumption

Daniela explains that hypertensive individuals or those who are guided to reduce sodium in food should be aware of the consumption of this food. “That’s because table olives are preserved in salt and, for that reason, are high in sodium,” she says.

Another important point, according to the nutritionist, is the amount of fat in the olive. “Despite being a ‘good’ fat, excess consumption and associated consumption of refined carbohydrates and sugar can result in weight gain”, she concludes.

Now you know that, in addition to being very tasty, olives can be beneficial to health. But for that, it should be consumed in moderation and associated with a balanced diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.