11 Health Benefits of Olives, Nutrition

 

The benefits of consistently consuming olives outweigh the drawbacks, according to registered dietitian Devon Peart, RD, MHSc, BASc. She explains the health benefits of olives as well as the recommended daily intake.  

Olives are the fruit of the Olea europaea tree, also known as the "European olive."

Benefits of Olives:

Olives include vitamins and antioxidants that may have significant positive effects on health. Olives, for instance, may offer protection against osteoporosis, a condition in which bones weaken or become brittle.

Olives are also a good source of vitamin E, which strengthens the immune system and is good for your skin.

Additionally, olives may provide health advantages like:

1-Lower Chance of Cancer:

Oleocanthal, a substance found in olives, has been demonstrated in studies using Petri dishes to kill cancer cells. Other human research has linked olive oil consumption to a lower incidence of malignancies, including breast cancer. 

If our cells are overrun by chronic oxidative stress and chronic inflammation, which can be important elements in the formation of cancer, our risk of developing cell cancer is enhanced.

Olives can aid us in avoiding this harmful triad of persistent oxidative stress and persistent inflammation by giving us an abundant supply of antioxidants and anti-inflammatory minerals.

2-Cardiac Health:

Numerous studies have suggested that drinking olive oil, particularly extra-virgin olive oil, may lower the risk of heart disease and death in persons who are at a high risk of developing this condition.

Olives include monounsaturated fat, a healthy lipid also present in almonds and avocados. Dietary monounsaturated fat raises good cholesterol.

Participants in studies reported lower blood cholesterol, LDL cholesterol, and LDL: HDL ratios when their diets had more monounsaturated fats (but not too much total fat). The risk of heart disease is decreased by all of this. 

3-Olives Reduce Inflammation:

Knowing that inflammatory meals should be avoided and anti-inflammatory foods should be used as a substitute is an important first step for anyone looking to improve their health.

Oleocanthal, an anti-inflammatory chemical found in olives, inhibits the production of inflammatory enzymes that can cause conditions including type 2 diabetes and arthritis. Oleocanthal has potent anti-inflammatory characteristics that are similar to those of ibuprofen, which makes it a natural analgesic. 

Rheumatoid arthritis and psoriasis are only a couple of illnesses that are greatly influenced by chronic inflammation. Antioxidants, which are abundant in olives and have been demonstrated to reduce chronic inflammation.

4-Promote Healthy Skin and Hair:

Olives' fatty acids and antioxidants moisturize and nourish both hair and skin. The most potent antioxidant found in olives is vitamin E, which not only shields the skin from UV rays but also aids in wrinkle prevention and skin health maintenance.

Olives' oleic acid further improves the appearance of the skin and the health of the hair.

Here are some advantages of olives for you. But in addition to the antioxidants we have already shown, they are also beneficial because of other vital elements. Describe them.

5-Diabetes Avoidance:

Olive oil consumption has been linked to a reduced risk of type 2 diabetes through assisting the body's regulation of glucose (sugar), according to research. Type 2 diabetes can arise from poorly controlled glucose. 

Although there isn't much research on this, some publications do cite olives as a food that may help control diabetes and lower blood sugar levels. Olives may alter how the body produces and uses insulin, which is beneficial for people with high blood sugar levels.

6-Olives Improve Brain Health:

Because fatty acids make up a substantial portion of the brain, we now understand how olives can help. Olives' monounsaturated fatty acids support memory retention and may even enhance focus. Olive consumption has also been shown to lessen memory loss and stop disease-related brain cell death.

We also touched on oleuropein, a significant antioxidant found in olives. Research demonstrates how this substance lessens oxidative damage in the substantia nigra, a part of the brain most commonly impacted by conditions like Parkinson's.

A lower incidence of Alzheimer's disease and other brain-related disorders is also associated with oleocanthal, which is present in olives and olive oil. Donepezil, a medication used to treat dementia, works more effectively when this molecule is present. 

7-Olives Can Help with Eye Health:

The antioxidants in olives certainly prove a point in maintaining eye health, however, research is still in progress. Your vision can be impacted by oxidative stress, but the antioxidants in olives can stop this from happening.

8-Antioxidant Qualities:

It has been demonstrated that dietary antioxidants lower your chance of developing chronic diseases including cancer and heart disease.

Olives are high in antioxidants, which provide health advantages ranging from limiting microbial growth to fighting inflammation.

An older 2009 study found that consuming an olive pulpy residue dramatically raised blood levels of glutathione, one of your body's most potent antioxidants.

9-Can Promote Weight Loss:

As previously mentioned, monounsaturated fatty acids, which are abundant in olives, can lower the risk of obesity. Additionally, these fatty acids raise levels of good cholesterol, which makes your body more effective at accomplishing tasks like calorie burning.

Olives also stimulate blood flow, which makes your workouts more effective. Finally, this results in maintaining a healthy weight. Olives also ensure optimal nutrient absorption from the foods you eat, leaving only a small number of calories remaining to be stored as fat.

Interestingly, the fat found in olives has satiating properties and can cause a person to eat less overall. You might also substitute olives for crackers as a pre-meal snack.

10-Protect against Osteoporosis:

According to studies, the polyphenols in olives can assist older people prevent bone thinning. By boosting the number of osteoblasts (cells that secrete the matrix for bone formation), polyphenols have been shown to improve bone health.

The antioxidant found in olives that we previously discussed, hydroxytyrosol, also aids in preventing bone loss. It contributes to bone growth and maintenance and works well to treat osteoporosis symptoms.

11-Enhance Digestive Wellness:

Due to their probiotic activity, olives are even more crucial for preserving digestive health. Since olives are a fermented food, they are high in the bacterium Lactobacillus, which is good for the digestive system.

The bacterium H. pylori, which is known to induce stomach irritation, can also be prevented from growing by the phenolic chemicals found in olives. Olive phenols have a propensity to remain in the tummy for an extended period , frequently operating as gut bacteria and enhancing digestive well-being.

Health Hazards of Olive Consumption:

Olives have a lot of health advantages, but their fat content is still quite high. Olives in cans are frequently preserved in brine, which increases their sodium (salt) content. Considering that one green olive has 62.4 milligrams of sodium, the salt content can soon mount up. 90% of American adults, according to the CDC, consume too much sodium.

Heart disease and other cardiovascular conditions can be exacerbated by a high-sodium diet. Adults should consume no more than 2,300 mg of sodium per day, according to the CDC.

If you are watching your sodium consumption, fresh olives are a better option. When consuming canned olives, be mindful of portion sizes and balance your salt consumption by consuming foods high in potassium.

Nutrition:

10 olives have roughly 59 calories, or 3.5 ounces (100 grams) of olives have between 115 and 145 calories.

3.5 ounces (100 grams) of canned, ripe olives have the following nutritional values:

116 calories

0.8 grams of protein

Grain: 6 grams

Sugar  0 grams 

Fiber 1.6 grams 

Fat 10.9 grams 

Saturated 2.3 grams 

Monounsaturated fat 7.7 grams

Polyunsaturated fat 0.6 grams