Olive's nutrition facts
- Olives are a moderate source of calories; 100 g of fruits carry just 115 calories. Their calorie content basically comes from fats. The fruit composes healthy fat in the form of mono-unsaturated fatty that help lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood.
- Olive fruit contains tyrosol phenolic compounds such as oleuropein and oleocanthal. These compounds are nature’s most powerful anti-oxidants. Together with vitamin E and carotenoids, they play a vital role fighting against cancer, inflammation, coronary artery disease, degenerative nerve diseases and diabetes.
- In addition, they contain good amounts of minerals like calcium, copper, iron, manganese and zinc. Further, they are small sources of B-complex vitamins such as niacin, choline and pantothenic acid.
- Oil expressed from these fruits is recognized as one of the healthiest edible oils since it contains less saturated fat, composes linoleic (omega-6) and linolenic acid (omega-3) essential fatty acids at the recommended ratio.