Depending on their size, 5 small olives or 3 large ones give 45 calories and are equivalent to a teaspoon of olive oil. It is also a good source of monounsaturated fatty acids.
They are rich in nutrients and compete with pure virgin olive oil. They contain significant amounts of vitamin A and carotenoids and in small amounts vitamins B1, B6 and B12.Black olives are richer in total tocopherols than green olives and are the only ones that contain β-tocopherols and α-tocotrienols. The trace elements of the oils are potassium, calcium, phosphorus, iron and magnesium, while those preserved in brine contain large amounts of sodium.
Because of vitamin A, they help the body in growth-reproduction, vision, skin and have an anti-cancer effect, while tocopherols have antioxidant properties and anti-cancer effects. Monounsaturated fatty acids strengthen the functioning of the cardio-respiratory system and protect us from cardiovascular diseases. Those who suffer from hypertension should be careful with their consumption because of the sodium (in those kept in brine).
Olives lag behind pure virgin olive oil only in terms of their vitamin E content, of which they contain a negligible amount. However, with their consumption, they ensure sufficient antioxidant protection in the body, as they have a relatively high content of carotenoids and mainly beta-carotene (provitamin A). Therefore, they can be part of an anti-aging diet, which not only prolongs the youth of the skin, but at the same time acts as an antidote to degenerative diseases or so-called degenerative diseases, which include heart disease, various forms of cancer and type 2 diabetes 2.