Olives
Overview
Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health.
Within the BRAIN Diet framework, sources of MUFA include extra-virgin olive oil, avocado, olives, and nuts [1][2].
Key Nutritional Highlights
- Olives and olive oil provide monounsaturated fats and polyphenols within Mediterranean dietary patterns [1]
- Olive oil phenolics influence intestinal inflammation and antioxidant status [2]
- Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health. [1]
- Sources of MUFA include extra-virgin olive oil, avocado, olives, and nuts. [2]
- Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health.
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
[1] Olives and olive oil provide monounsaturated fats and polyphenols within Mediterranean dietary patterns. Schwingshackl et al. 2017. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials
[2] Olive oil phenolics influence intestinal inflammation and antioxidant status. Camuesco et al. 2006. Intestinal anti-inflammatory activity of combined quercitrin and dietary olive oil supplemented with fish oil, rich in EPA and DHA (n-3) polyunsaturated fatty acids, in rats with DSS-induced colitis