Olive health benefits and how to eat them

While it is often looked upon as just a beautiful way to garnish your drinks and foods, olives are much more than that! Besides having a unique taste, olives are also high in nutritional value. There are many health benefits of olive as they are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions such as cancer, diabetes, and heart disease. The fruit is also a good source of vitamin A, copper, calcium, iron as well as vitamin E.

Another amazing attribute of olives is that they are low in calories, and high in healthy fats. This is why olives are great for your heart health and can reduce the risk of chronic diseases. But it is important to eat them in the right quantities. Olives can be eaten whole, sliced, or crushed and used as a topping or ingredient in various recipes as well.

What are olives?

Olives are the fruit of the olive tree and are an integral part of the Mediterranean diet. They can be added to pasta, salads, sandwiches or stir-fries. They are rich in monounsaturated fats such as oleic acid and are a rich source of fibre and vitamin E. Olives also contain several phytochemicals, these are chemicals produced by plants, including hydroxytyrosol, which are very healthy for our bodies, states a study, published in the Journal of Nutritional Science.

Olive Nutrition

According to the US Food and Drug Administration, 100g of olives contain the following nutrients:

Water 80g
Energy 116kcal
Protein 0.84g
Fat 10.9g
Carbohydrate 0.64g
Fibre 1.6g
Calcium 88mg
Iron 6.28mg

Olive health benefits

Olives are extremely nutritious and come with a host of health benefits.

1. Rich in antioxidants

Antioxidants play a big role in preventing chronic diseases. A study, published in the Journal of Plant Physiology, suggests that olives increase glutathione levels in the blood. This is one of the most significant antioxidants in our bodies. Antioxidants in olives also help fight inflammation in the body.

2. Helps with heart health

Consuming olives daily can help you regulate your blood pressure and cholesterol levels. However, make sure to have them in the right quantity as over consumption can be dangerous. Olives contain Oleic acid, which is a fatty acid, that may improve heart health. It helps to keep the cholesterol levels in check and protects LDL (bad) cholesterol from oxidising, states this study, published in Biomolecules.

3. Makes bones stronger

Olive health benefits include its ability to prevent osteoporosis. A study, published in the International Journal of Environmental Research and Public Health, states that consuming olives, and olive oil can improve bone health, as it can significantly help in bone mineral density and bone biomechanical strength. The polyphenols, present in olives, help reduce oxidative stress and inflammation. It can also reduce the risk of bone fractures.

4. May prevent cancer

Consuming olives and olive oil is linked to the prevention of certain types of cancers, due to the presence of antioxidants and oleic acid. A study, published in Plos One, links the consumption of olive oil with a 31% lower likelihood of any cancer. Oleic acid can hamper the life cycle of cancer cells that may be present in the breast, colon as well as stomach. However, more research is needed.

5. Reduced risk for Alzheimer’s disease, brain-related diseases

The oleocanthal in olives and olive oil is also linked to a reduced risk for Alzheimer’s disease and other brain-related diseases. It helps to clear the amyloid-beta plaques, responsible for disrupting cell function, from the brain and promotes its degeneration. A study, published in the International Journal of Molecular Sciences, suggests that phenolic compounds present in olives reduce the risk of developing mild cognitive impairment.

6. May prevent diabetes

There is an association between consuming olive oil and preventing type 2 diabetes by helping the body regulate glucose sugar. Unregulated glucose can lead to the development of type 2 diabetes, and olive can help regulate it due to the presence of monosaturated fats. These fats help your body process sugar in food, states a study, published in Nutrition & Diabetes.

7. Helps improve skin health

The antioxidant, vitamin, and antibacterial properties of olive oil make it beneficial for skin, states this study, published in Nutrients. It helps with premature ageing, moisturizes the skin, and improves skin conditions such as eczema and psoriasis. Olive oil can be used as a moisturiser, exfoliator, eye makeup remover, face mask, wrinkle treatment, and scar oil. However, it may not be suitable for everyone and can cause skin irritation or clogged pores in some people. It is important to use high-quality, certified olive oil and do a test patch before using it on the skin.

Olive side effects

While there are many benefits of olives, the fruit should be eaten in moderation. It is important to consume them in moderation due to their high sodium content. People with high blood pressure should be very careful about this. Additionally, olives may contain minor elements of heavy metals and a compound called acrylamide, which is currently being studied for a possible link to certain cancers. However, more research is needed on this. You might also be allergic to olives, and in this case, consumption can lead to itching, hives as well as difficulty in swallowing and breathing.

How many olives should you eat in one day?

It is important to limit your intake of olives as they are high in fats as well. 16–24 small- to medium-sized olives in a day are enough, and one should not eat more than this. They can be eaten at any time of the day, but the best time to eat olives is right before bedtime. They can help you sleep better as well.

How to eat olives?

Fresh olives can be consumed after being soaked in water to remove some of the bitterness. Besides this, olives can be marinated in a variety of herbs, spices, and other ingredients to add flavour to any dish. Common marinades include garlic, lemon, rosemary, and chilli peppers.

Olives can also be stuffed with a variety of ingredients, such as cheese, anchovies, or almonds, to add texture. They can also be cooked in a variety of ways, such as roasted, grilled, or sautéed. They are a good addition to salads, pastas, and pizzas.

Summary

Olives are a great addition to any diet and are very healthy for us as well. Olive’s health benefits include its abilities to strengthen immunity, help in weight loss, prevent certain types of cancers, make our bones stronger as well as prevent brain-degenerative diseases. However, due to its high sodium content, it should be eaten in moderation.