Unlike most fruits, olives are low in carbohydrates and high in fat. Despite being high in calories, they are essential for the body to function properly and help prevent many diseases.
Fats
Olive oil mainly contains oleic acid (73%), a monounsaturated fatty acid that reduces LDL cholesterol and increases HDL cholesterol levels. This has an antiplatelet and antihypertensive effect.
It also contains polyunsaturated essential fatty acids, compounds that the body cannot synthesize naturally and that we must therefore incorporate with the diet. Some examples are linoleic acid (5%) and linolenic acid (1.5%). Both acids have anti-inflammatory, vasodilatory and antiplatelet properties.
Vitamins
In a balanced Mediterranean diet, it is recommended to consume 50 grams of olive oil per day, with 80% of both vitamin E and vitamin K of the recommended daily amounts.
Vitamin E, mainly alpha-tocopherol, gives it great antioxidant properties, which promotes vasodilation and helps prevent arteriosclerosis problems.
Vitamin K helps increase bone density and plays an important role in preventing Alzheimer's, as it protects brain neurons.
It also has carotenoids, which act as a precursor to vitamin A, a great body antioxidant. Daily recommendations cover 10%.
Phytosterols
Phytosterols are cholesterol-like structures that help lower blood cholesterol levels. They are water-soluble and that is why refined oils contain a smaller amount.
Polyphenols or phenolic compounds
Inhibit the oxidative process because they have a great antioxidant capacity. Refining systems drastically modify their content. The more mature the olive, the less antioxidants it will have.
Controls diabetes
Regulates insulin production and controls blood glucose levels. A diet rich in olive oil can reduce insulin needs in diabetic patients.
Digestive action
Olive oil reduces gastric secretion and facilitates intestinal transit. Recommended for people with constipation problems.
Slows skin aging
Olive oil protects the dermis from the effects of free radicals, delaying its aging. Vitamin A helps maintain good tissue condition, such as skin and mucous membranes, making it essential for eye health.
