Olive Lexicon
The olive tree has been cultivated in the Mediterranean for thousands of years and is deeply rooted in the region’s landscapes, culture and culinary traditions. But what makes an exceptional extra virgin olive oil? Which olive varieties are grown in Portugal and around the world? How does an olive tree grow and produce fruit, and how can you recognise the quality, flavour and characteristics of a good olive oil?
The Origem Portugal Olive Encyclopedia is your guide to the fascinating world of olives, olive trees and olive oil. Discover olive varieties, cultivation and harvesting methods, learn how extra virgin olive oil is produced, and explore the factors that shape its flavour, aroma and quality. Clearly explained and continuously expanded, our Olive Encyclopedia brings together practical knowledge and fascinating insights into the history, traditions and diversity of olives and olive oil.
Unsaturated fatty acids
Olives (and olive oil) are particularly rich in unsaturated fatty acids – especially monounsaturated oleic acid. These fats are considered the main reason why olive oil is a staple of the Mediterranean diet.
What are unsaturated fatty acids?
- Unsaturated fatty acids have at least one double bond.
- Monounsaturated (MUFA) → one double bond.
- Polyunsaturated (PUFA) → multiple double bonds.
- They are usually liquid at room temperature and have a positive effect on fat metabolism.
- Benefits of unsaturated fatty acids from olives
❤️ Cardiovascular health
- Lower ‘bad’ LDL cholesterol
- Can increase ‘good’ HDL
- Reduce risk of arteriosclerosis
🧠 Brain & nerves
- Building blocks of cell membranes
- Support cognitive functions
🔥 Anti-inflammatory
- Omega-3 and oleic acid in particular have anti-inflammatory effects
⚖️ Blood sugar & insulin
- Improve insulin sensitivity
- Beneficial for type 2 diabetes
🧴 Skin & hair
- Maintain skin elasticity
- Support the skin's protective barrier