Table olives are extremely nutritious due to their balanced fat content, with a predominance of monounsaturated oleic acid. They also provide essential fatty acids, fibre, vitamins and minerals.

According to a monograph drawn up the Food Consumption and Distribution Observatory belonging to the Ministry of Agriculture, Fisheries and Food, 92 percent of consumers consider table olives as a healthy product. Furthermore, table olives are an essential part of the Mediterranean diet and have been incorporated as an ingredient in our gastronomy, making them one of the most popular foodstuffs in our country. Apart from enhancing dishes gastronomically, they are extremely nutritious.

They have healthy fat, due to the predominance of unsaturated fatty acids, particularly monounsaturated oleic acid. Additionally, table olives are very digestible as their lignin/cellulose ratio is under 0.5, reason for which it could be said that they have easily digestible fibre. Also noteworthy is their mineral content, especially calcium, iron, potassium, magnesium, phosphorous and iodine. Composed mainly of water, table olives provide around 150 calories per 100 g.

The fibre content of table olives is around 2.6 grams per 100 gram comestible portion and 1.73 g per 100 kcal, based on which they can be considered a Source of Fibre, pursuant to European Parliament and Council Regulation no. 1924/2006 on labelling. Table olives contribute towards the RDA (Recommended Daily Amount) for fibre, which is 30 grams, whilst providing around 20 percent fat. The most abundant fatty acid is oleic acid: 82 percent; followed by palmitic: 13 percent; linoleic (Omega-6): 5 percent; stearic: 3 percent; linolenic (Ornega-3): 1 percent, and palmitoleic: 1 percent, although these values can vary depending on the maturation stage of the table olive. They also provide carbohydrates and proteins in small quantities, specifically 1 gram and 0.8 grams, respectively, per 100 grams.

A 25 g portion of olives (7 olives) provides approximately 0.28 g of sodium as well as other minerals in lesser amounts, such as calcium, potassium, magnesium, iron, phosphorous and iodine. As regards vitamins, table olives contain small amounts of vitamins within the vitamin B group as well as liposolubles such as pro-vitamin A and vitamin E, which have an antioxidant effect.

The recommended daily amount for a healthy adult is around 25 grams of table olives per day, that is, approximately 7 olives. This amount could be reduced in cases of overweight or high blood pressure, or increased when energy and mineral requirements are higher, for example in sportspersons.

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New studies confirm the multiple health benefits that come from consuming virgin olive oil

Consumption of 25 grams of virgin olive oil a day (around two tablespoons) provides 50 percent of the daily recommended amount of vitamin E
for men and around 62.5 percent of the
amount recommended for women.

This is one of the main conclusions
reached in a study directed by
Jose Mataix Verdu, Physiology
Chair at Granada University,
together with the collaboration
of more than 30 specialists
from all over the world.


Apart from providing vitamin E, virgin olive oil has numerous other properties that are beneficial to our bodies, the most important of these being:

Circulation system:
It helps to prevent arteriosclerosis and cardiac disease, mainly myocardium infarction, angina and cerebral thrombosis. It reduces overall cholesterol and LDL cholesterol (bad cholesterol), blood pressure, plaque aggregation and blood clotting. On the other hand, it increases HDL cholesterol (good cholesterol).

Anti-cancer effect:
Particularly in the prevention of breast cancer, although it also protects against other types of cancer.

Digestive system:
Improves stomach, liver, pancreas and intestine functions. It is a natural remedy against ulcers: it reduces gastric acid and is an anti-inflammatory.

Endocrine system:
Improves metabolic functions.

Bone system:
Stimulates growth and promotes absorption of calcium and mineralization.


Protects and tones the epidermis

It is recommended for child nutrition, due to its unsaturated fat content.

It is beneficial for the elderly due to its antioxidant properties. It prevents neurodegenerative diseases, such as Alzheimer's.

Vitamin content:
Rich in vitamin A (encourages the bodies natural defences), D (anti-rickets), E (anti-sterility), F & K (anti-haemorrhagic).

With so many benefits, olive oil has no inconveniences. Although it can be fattening if consumed in large quantities, Doctor Mataix points out that he has no knowledge wof any negative effects" attributed to olive oil.

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Rabbit stews are particularly flavoursome, even more so when they are prepared with care. Rabbit with olives cooked in beer is a special recipe that will give you a stew with great flavour.

1 rabbit, 1/2 litre beer, 2 carrots, 1 large onion, 2 stalks celery, 1 glass dry white whine, 1 sprig thyme, 2 bay leaves, 100 grams of purple (or, alternatively, black) olives, a few white pepper corns, ground black pepper, olive oil, salt.

Cut up the rabbit, place the pieces in a dish and pour on the wine and the beer. Peel and dice the onion, carrot, celery and add to the dish.

Add the thyme, bay leaves, black pepper and the white pepper corns, Seal with cling film and leave to marinate for at least 1 hour in the refrigerator, following which, remove the cling film and drain the meat well.

Heat a little olive oil in a large frying pan and fry the pieces of meat, turning until they are browned all over. Drain the vegetables from the marinade; add to the pan and saute with the meat for 8-10 minutes.

Now add the liquid from the marinade, season with salt and pepper, cover the pan and leave to cook for 40 minutes. Add the olives and leave to cook for a further three minutes. Remove from the heat and serve the rabbit with a little of the sauce and a few olives.

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