Vitamins and Minerals in Olives

Olives have been eaten for thousands of years, coming from the ancient civilizations of Rome and Athens. Olive trees are cultivated in the Mediterranean region and other similar climates around the world such as Peru, Israel, South Africa, California and Chile. The small, round fruits are nutritious, containing several vitamins and minerals.

Calcium

• Olives contain more than 100 mg of calcium per 100 grams. This mineral plays an essential role in muscle development and blood clotting. It also helps the heart muscle function and the nerve impulses travel. Your bones are made of calcium and phosphate and need more calcium as they remodel themselves. Without a sufficient amount, osteoporosis could set in. The calcium in olives pairs with phosphorus and magnesium for optimum heart health.

B Vitamins

• Olives contain vitamins B2, B3 (known as niacin), and B6 which aid in developing a strong nervous system. The B vitamins help your metabolism because they help the body change carbohydrates in the foods you eat into glucose, which is fuel. This gives you an energetic feeling. The B complex vitamins also play a role in metabolizing protein and fats. Your eyes, hair, skin and liver benefit from the B vitamins in olives. B3, or niacin, specifically, reduces cholesterol and improves circulation, too.

Copper and Iron

• Olives are an excellent source of the trace mineral copper. In fact, it's the best fruit source for it. Copper aids in your body's absorption of iron which strengthens your muscles and bones. It works with enzymes to catalyze iron's oxidation. You need iron for healing, reproduction, metabolism, growth, and preventing anemia. Iron and copper are also essential for healthy blood.

Zinc

• Fight off colds and stay healthy by eating olives for the zinc. The trace mineral is second in importance only to iron and is found in every cell in your body. It's important in the digestion process, as well as controlling insulin levels. The enzymes in zinc helps alcohol decompose, helps heal wounds and is essential in growth, vision, blood clots, the immune system and reproduction. Because of its antioxidant properties, zinc insulates the body from free radical damage, which can cause aging and other health issues like cancer. If you don't get enough zinc, you may have weight loss, night blindness, missed menstruation, appetite loss or acne.