Processing of olives

The most common varieties of whole olives are:
Spanish green olives, pickled
Greek black olives, raw
California olives, ripened with oxidation, then pickled

Because olives are very bitter, they’re not usually eaten fresh. Instead, they’re cured and fermented. This process reduces bitter compounds like oleuropein, which are most abundant in unripe olives.

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Olives are rich in many plant compounds, particularly antioxidants, including:

Oleanolic acid. This antioxidant may help prevent liver damage and reduce inflammation.

Quercetin. This nutrient may lower blood pressure and improve heart health.

Olives are particularly rich in antioxidants, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin.

Other plant compounds
Olives are rich in many plant compounds, particularly antioxidants, including:

Oleuropein. This is the most abundant antioxidant in fresh, unripe olives. It is linked to many health benefits.

Hydroxytyrosol. During olive ripening, oleuropein is broken down into hydroxytyrosol. It is also a powerful antioxidant.

Tyrosol. Most prevalent in olive oil, this antioxidant may have anti-cancer effects.

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Other plant compounds
Olives are rich in many plant compounds, particularly antioxidants, including:

Oleuropein. This is the most abundant antioxidant in fresh, unripe olives. It is linked to many health benefits.

Hydroxytyrosol. During olive ripening, oleuropein is broken down into hydroxytyrosol. It is also a powerful antioxidant.

Olives are a good source of vitamin E, iron, copper, and calcium. They may also contain high amounts of sodium if…
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Copper. This essential mineral is often lacking in the typical Western diet. Copper deficiency may increase your risk of heart disease.

Calcium. The most abundant mineral in your body, calcium is essential for bone, muscle, and nerve function. Some methods of olive processing add calcium to the fruit.

Sodium. Most olives contain high amounts of sodium since they’re packaged in brine or saltwater.

Vitamins and minerals
Olives are a good source of several vitamins and minerals, some of which are added during processing. This fruit beneficial compounds include:

Vitamin E. High-fat plant foods usually contain high amounts of this powerful antioxidant.

Iron. Black olives are a good source of iron, which is important for your red blood cells to transport oxygen.

Carbs and fiber
Carbs comprise 4–6% of olives, making them a low-carb fruit.
Most of these carbs are fiber. In fact, fiber makes up 52–86% of the total carb content.

The net digestible carb content is therefore very low. However, olives are still a relatively poor source of fiber, since 10 olives only provide about 1.5 grams.

Olives are an unusual fruit because of their high fat content. Their most abundant fat is oleic acid, which may have several health…
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