In an era in which Spirulina, match and seeds that Google has yet to explain are there to fix us on the shelves, a more “boring” superfood is silently thrive in the background: the black olive. Small but powerful. And, surprisingly, it is not imported from Hawaii or Peru, but prosperous almost next door: in Dalmatia, in Istria and elsewhere.
If so far you have always considered olives only as a salty addition to your plate, it’s time to change perspective. The nutritionist Jaraset of the Castillo of the Madrid Institute for the slowing down of aging (yes, it exists!) States that black olives are a nutritional treasure. They contain oleic acid (“good” fat for the heart), vitamin E, fiber and iron. The real treasure, however, are the phenolic compounds such as oleuropein and hydroxyitirosol, natural fighters against inflammation and cellular aging.
When the hormones wake up: the olives to the rescue
Thanks to their impact on oxidative stress and hormonal balance, black olives are particularly beneficial for women who face the challenges of perimenopause or menopause. Put simply: less hot flashes, less nervousness, more inner peace. And all this without pills, only with a regular dose of Mediterranean pleasure. Vogue Of course he agrees with all this, why not?
How much is it enough? Less than you think
According to the Spanish Association Intertaceituna (no, it is not a luxury spatial ship), seven black olives per day are sufficient, or about 25 grams. It is a quantity that provides all antioxidants and essential beneficial fats, comparable to a spoonful of olive oil, but with more fibers and much more character.
Why should the olives become a daily basic food?
- In the fight against anemia: Black olives contain much iron, much more than green ones. The right choice for those who feel without energies in the morning even just washing their teeth.
- Cell protection: Hydroxyitirosol and vitamin antioxidants and prevent cell damage. So: young people inside, even if outside it is a little “autumn”.
- Body modeling without sacrifices: Research by the University of Granada (2024) has shown that a compound of the olives, β-recome acid, helps to reduce body fat without losing muscle mass. Fitness in the form of a snack, practically.
- Reduce the risk of cancer: The compounds present in the olive peel reduce the probability of developing intestinal polyps and therefore the risk of colorectal cancer.
- Cholesterol adjustment: Oleic acid helps to maintain healthy cholesterol levels, without rigid diets and guru of nutrition.
- Probiotic properties (if fermented): The fermented olives naturally contain beneficial bacteria that promote the healthy intestinal microflora and strengthen the immune system. (Unfortunately, pasteurized ones often are not.)
See also
Homemade like the ham on the Easter table
In Slovenia we love good dishes and in Istria and Dalmatia the olives have been part of daily life for centuries. Not a passing fashion, but a tradition. There the olives are grown by hand and not with industrial methods. Biological plantations, hand -collected, drying in the sun: all this gives black olives their characteristic flavor and their nutritional power.
What to pay attention to the choice?
To collect all the benefits, choose naturally fermented, unpasteurized E minimally elaborate Olives. It is better to avoid those treated thermally or enriched with preservatives. Homemade, biological and artisanal: this is the right way to reach taste and health.
Finally: olives are not just a food, they are a philosophy
Black olives are modest but powerful. They are the demonstration that sometimes the biggest benefits hide in smaller bite. And if you’re not in love with it, now it’s time. Your body (and your taste buds) will thank you.
