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PROPERTIES OF THE OLIVE
(5/11/2009)
The table olive constitutes a food with a high nutritional value for his balanced greasy content in which it predominates over the acid monoinsaturado oleico. His consumption contributes, also, essential greasy acids, fibre, vitaminsminerals.

According to the Monographic one prepared by the Observatory of the Consumptionthe Food Distribution of the Department of Agriculture, FishingFeeding, 92 per cent of the consumers consider the olive of table, a healthy product. Also, the table olive, it constitutes an essential part of the Mediterranean feeding, integrating like an ingredient more our gastronomy that turns it into one of the most popular food of our country. In addition to enriching the plates at gastronomic level, it is a food of big nutritional value.

His fat is very healthy, since they predominate over the unsaturated greasy acidsespecially the acid monoinsaturado oleico. Also, the table olive is very digestive since his relation lignina/celulosa is a minor of 0,5, this way it is possible to speak about a very easily digestible fibre. He emphasizes also his content in minerals, especially the calcium, the iron, potassium, magnesium, phosphorusiodine. The table olive is composed mostly by waterhis caloric contribution is concerning 150 calories for 100 grams.

The content of fibre of the olive of table is located concerning 2,6 grams per every 100 grams of eatable portionof 1,73 g for every 100 kcal, therefore according to the rules on the labeling Nº 1924/2006 of the European Parliamentof the Advice of December 20, 2006, it can be considered to be a Source of Fibre. The table olive helps to cover the CDR (Recommended Daily Quantity) of fibre, which are 30 grams. As for the fat, his proportion is usually concerning 20 per cent. The most abundant greasy acid is the acid oleico: 82 per cent followed by the palmítico: 13 per cent, linoleico (Omega-6): 5 per cent, esteárico: 3 per cent, linolénico (Omega-3):1 per cent,palmitoleico: 1 per cent. Oscillations can be observed in this information depending on the ripeness of the olive of table. Also, it contributes carbohydratesproteins in small quantities, in particular 1 gram0,8 grams per every 100 grams, respectively.

A quantity of 25 g of olives (7 olives) contributes 0,28 g of sodium approximately. In minor proportion they contain other minerals as calcium, potassium, magnesium, iron, phosphorusiodine. As for vitamins, the table olive contributes small quantities of vitamins of the group Bliposolubles like the pro-vitamin Athe E, being these two last ones of antirust action.
The daily recommendation for a healthy adult is to consume approximately 25 grams of olive of table a day; that is to say, 7 olives approximately. This quantity might be diminished in case of excess weighthypertension,increase in case the energymineral requests are more raised as in case of the sportsmen.

 

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