The olive fruit is very important in the Mediterranean diet, both as an edible fruit and because it is the source of olive oil. Olives are rich in nutrients. Olive fruit is an excellent source of monounsaturated fatty acids. The olive provides fiber and minerals to the body and is an important source of vitamin E, which is a natural antioxidant. Vitamin E is also thought to slow down cell membrane damage. The monounsaturated fats combined with tocopherols (vitamin E) found in olives have antioxidant properties, offering protection against cardiovascular disease, stroke and cancer. Olives also contain a good amount of vitamin A, which helps the body to grow and reproduce, plays an important role in eye health and, in combination with vitamin E, contributes to skin health.

At the same time, they contain amounts of vitamins B1, B6 and B12, which improve the proper functioning of the nervous system and enhance metabolism. The phenolic compounds contained in olives (oleuropein and tyrosol) have a beneficial effect on both cardiovascular function and the prevention of neoplasms. The trace elements available in olives are: iron (essential for good blood condition), phosphorus (essential for strong bones and teeth) and potassium (essential for the proper functioning of the heart).

Olives actually do not have a high caloric value. 10 small olives or 6 large ones contain about 45-50 calories. These calories are minimal and at the same time one can think about the very important effect of monounsaturated fats in improving insulin sensitivity and in the efficient management of simple carbohydrate (glucose) metabolism. Moreover, it should not be forgotten that olives have for many years been the most popular snack for Mediterranean farmers, accompanying oily dishes, salads and many appetisers.