At a time when spirulina, matcha and seeds that Google still needs to explain are staring at us from the shelves, a more "homegrown" superfood is quietly flourishing in the background - the black olive. Small but mighty. And, surprisingly, it is not imported from Hawaii or Peru, but grows almost next door - in Dalmatia, Istria and elsewhere.
If you've been thinking of olives as just a salty addition to your plate, it's time to refresh your perspective. Nutritionist Jaraset del Castillo of the Madrid Institute for Slowing Down Aging (yes, that exists!) says that black olives are a nutritional treasure trove. They contain oleic acid (that "good" fat for the heart), vitamin E, fiber, and iron. But the real treasure is in phenolic compounds like oleuropein and hydroxytyrosol—natural fighters against inflammation and cell aging.
When hormones wake up – olives to the rescue
Due to their impact on oxidative stress and hormonal balance, black olives are particularly beneficial for women dealing with the challenges of perimenopause or menopause. Put simply: fewer hot flashes, less nervousness, more inner peace – and all this without pills, just with a regular dose of Mediterranean pleasure. Vogue Of course, he agrees with all of this, because why not?
How much is enough? Less than you think
According to the Spanish association Interaceituna (no, that's not a fancy spaceship), seven black olives a day – about 25 grams – are enough. That's an amount that provides all the key antioxidants and healthy fats – comparable to a tablespoon of olive oil, but with more fiber and a lot more character.
Why should (and should) olives become a daily staple?
- In the fight against anemia: Black olives contain a lot of iron – much more than green ones. The right choice for anyone who runs out of energy in the morning just brushing their teeth.
- Cellular protection: Antioxidants hydroxytyrosol and vitamin E prevent cell damage. So – youthful inside, even if it's a bit "autumn" outside.
- Body shaping without sacrifice: Research from the University of Granada (2024) has shown that a compound found in olives – β-resorcylic acid – helps reduce body fat without losing muscle mass. Fitness in the form of a snack, practically.
- Reducing the risk of cancer: Compounds from olive skin reduce the likelihood of developing intestinal polyps – and thus the risk of colorectal cancer.
- Cholesterol regulation: Oleic acid helps maintain healthy cholesterol levels – without strict diets and nutrition gurus.
- Probiotic properties (if fermented): Naturally fermented olives contain beneficial bacteria that promote healthy gut flora and strengthen the immune system. (Unfortunately, store-bought ones, which are pasteurized, often are not.)
Homemade like prosciutto on the Easter table
In Slovenia we love a good plate, but in Istria and Dalmatia olives have been a part of everyday life for centuries. Not as a fad, but as a tradition. There, olives are grown by hand, not with industrial methods. Organic plantations, hand processing, sun drying – all this gives black olives their characteristic taste and nutritional power.
What to pay attention to when choosing?
To reap all the benefits, choose naturally fermented, unpasteurized and minimally processed olives. It is best to avoid those that have been heat-treated or enriched with preservatives. Homemade, organic and handmade - this is the right way to taste and health.
Finally: olives are not just food – they are a philosophy
Black olives are humble but mighty. They're proof that sometimes the biggest benefits are hidden in the smallest bites. And if you haven't fallen in love with them yet – now's the time. Your body (and taste buds) will thank you.
