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Olives are very rich in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and can protect against osteoporosis and cancer. Healthy fats from olives are extracted to produce olive oil, one of the key components of an incredibly healthy Mediterranean diet.

Green olives are olives picked before ripening. Black olives were selected and soaked in an iron solution to stabilize the color. After being picked, green lives and black olives are soaked in a solution of sodium hydroxide in milk and washed thoroughly with water to remove oleuropein, a natural bitter carbohydrate.

The green olives can then be fermented before being packaged in a brine solution. Black olives have a milder taste than most green olives because they cannot ferment before being packaged. Green olives that do not ferment before packing taste as mild.

Greek and Italian olives are black olives with a pronounced taste because they are not soaked to eliminate the oleuropein. They are salted, sold in bulk, and coated with olive oil to help protect and preserve oxygen. Olives are foods rich in fiber and fat derived from olive oil, where 69 to 78% of the calories are mainly unsaturated fats.

The olives are also processed for their oil. They are pressed to produce olive oil, one of the few vegetable oils with a unique flavor and aroma. Olive oil is classified according to the pressing from which they come and the amount of free oleic acid it contains. The presence of free oleic acid means that the oil molecules have started to break down. Virgin olive oil is the first oil to press olives. Pure olive oil is a mixture of first and second pressings. Virgin olive oil can contain up to 4% free oleic acid. Fine virgin olive oil can contain 3% free oleic acid, 1.5% extra superfine virgin olive oil, and 1% extra virgin olive oil.

Olive oil is a more concentrated source of α-tocopherol (vitamin E) than olives. Due to the high content of unsaturated fatty acids, there are double bonds in carbon atoms, which can make room for more oxygen atoms. Olive oil is oxidized and rancid when exposed to heat and light. Store in a cool, dark place to protect the oil.

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