Table olives in the Mediterranean diet


Numerous nutritional studies agree to highlight the valuable role of table olives in the Mediterranean diet, an Intangible Heritage of Humanity that transcends the meaning of what is a way of feeding to become a way of life. And in fact, just look at the sea of olive trees that flood the Andalusian fields to understand that this tree and its fruit, the olive, are a basic pillar of food, but also of popular culture and the history of our land.

Olives are, therefore, an inherent food of the Mediterranean Diet, a fruit that, without a doubt, is worth incorporating into your day to day life.

Why you should include olives in your diet

With the new year, it is always a good time to look for improvement goals in all aspects of life; also in food.

The properties of olives are many and very positive for your health. From their beneficial effects for cardiovascular health to their virtues against overweight, the advantages of olives in our body are indisputable.

The main element that olives contribute to our body is oleic acid. This is a fatty acid very beneficial for health. In the olives we find high amounts of monounsaturated acids Omega-3 and Omega-6, which are able to reduce the LDL cholesterol levels raising those of the HDL cholesterol. The first consequence of a low cholesterol level is a better cardiovascular condition, that is, a lower predisposition to heart disease.

Olives also have an important content of vitamins, especially of groups A and C. The antioxidant properties of these vitamins exert a natural mechanism of protection against harmful agents, in addition to preventing diseases thanks to their contribution to the increase of the body's defenses.

On the other hand, olives are a very appropriate ingredient to lose weight in a healthy way. Its satiating effect, thanks to its sodium content, as well as low fat content, make the fruit of the olive tree a fruitful ally of a Mediterranean diet, balanced, rich and varied. To avoid unhealthy temptations between meals remember that olives, taken in moderation, are always an excellent option. And black olives also contain minerals such as iron, highly recommended in anemia processes. An energetic and healthy product for a new lifestyle.

Some Mediterranean recipes with olives

After seeing some of the nutritional benefits of olives, why not integrate them into our recipes? Here are some ideas.

  • Orange Salad. Simple, healthy and delicious, this recipe, so common in Málaga, serves as the perfect start to a Mediterranean meal. Sliced ​​oranges, Agro Sevilla olives, onion and chopped parsley are the base of this salad. Salt, extra virgin olive oil and a little cod to finish off this marvel.

  • Chicken with olives. If you are a fan of the classic chicken dish made with a vegetable background and sherry reduction, you will like it even more with olives. Add some Agro Sevilla sliced olives during the last ten minutes to blend into the stew. Delicious!

  • Queso de cabra con tapenade de aceitunas negras. Goat cheese with black olive tapenade. The cheese with olives is another exceptional snack, and more if we talk about a payoya goat cheese and a tapenade prepared with Agro Sevilla pitted black olives, garlic, capers, anchovies, basil and a splash of extra virgin olive oil.