Olives
Overview
Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health. Sources of MUFA include extra-virgin olive oil, avocado, olives, and nuts.
Food Context
Sourcing
- Choose varieties with higher polyphenol content
Preparation
- Can be consumed as whole fruit or in oil form
- Part of Mediterranean diet pattern
- Supports MUFA intake goals
Recipes
1 recipe containing this food
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Saturated fat | 15.8 g | — |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 606.7 mg | — |
| EPA | 0.6 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
2 substances in this food
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
References
- Sources: extra-virgin olive oil, avocado, olives, nuts for MUFA