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Meatless Monday July, 2014 tips

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Meatless Monday
Olives are classified as fruit and comes from the Olea Europea tree. This tree lives for over a hundred years. There is a record of an olive tree living to be over 2,000 years old. Olea is the latin word for oil. Their origin is Mediterranean. It is a

salty zesty tasting vegetable which is harvested in September. Olives are available all year and eaten in salads, pizza or pasta

dishes. The main emphasis has been on olive oil rather than the tasty olive .This group which they come from are called the

drupes. Drupes are fruits which have pits and a flesh portion called pericarp. Other fruits similar are mango, plum, cherries,

apricot, nectarine, almond and pistachio (

The processing varies depending on the type of olive. They are bitter in the beginning so they are processed and cured to

reduce bitterness. Some olive are left to ripen on the tree and some are picked unripe. The maturity of olives may sometime

depend on the color. Some olives remain green and some start out with a green color and then turn black. Some olives start

green and remain green when mature or some start black and remain black. Many of the United States olives are green and

come from California. They are picked green and unripe, then cured exposed in air to oxidation to turn black


Olive Benefits

• There are many healthy nutrients in olives based on the method used to process them. Greek olives, Spanish black olives have

antioxidant and inflammatory nutrients.

• Cancer prevention – olive phytonutrient , hydroxytryrosol are linked to cancer prevention. They also prevent bone loss.

There have been several laboratory animal studies to show that calcium was deposited in the bones and less bone mass loss due

to olive consumption. The olive is the center of the Mediterranean Diet. Decreased risk of osteoporosis is associated with the

Mediterranean Diet.

• Preparations from olives and olive leaves have been used to treat allergies and inflammatory problems.

• Olives are known to be high in fat. Seventy five percent of the olive of the olives fat is oleic acid which is a monounsaturated

fatty acid. This monounsaturated fat is associated with cardiovascular disease. This risk can be reduced when diets low in

monounsaturated fats are changed to increase the monounsaturated fat content of olives is associated with the reduced risk of cardiovascular disease. Diet study participants experience decreases in blood cholesterol levels LDL and HDL to reduce risk

of heart disease. Studies have also proved that high blood pressure can be reduced with olive consumption.

The following list shows some key nutrients of olives:

• Simple Phenols

o tyrosol

o hydroxytyrosol

• Terpenes (including secoiridoids and triterpenes)

o oleuropein

o demethyloleuropein

o erythrodiol

o uvaol

o oleanolic acid

o elenoic acid

o ligstroside

• Flavones

o apigenin

o luteolin

• Hydroxycinnamic acids

o caffeic acid

o cinnamic acid

o ferulic acid

o coumaric acid

• Anthocyanidins

o cyanidins

o peonidins

• Flavonols

o quercetin

o kaempferol

• Hydroxybenzoic acids

o gallic acid

o protocatechuic acid

o vanillic acid

o syringic acid

• Hydroxyphenylacetic acids

o homovanillic acid

o homveratric acid

• Olives also benefits the following nervous, skeletal, musculoskeletal, respiratory, inflammatory and digestive. Retrieved 07/10/14