Olives are a staple in diets around the world, whether you enjoy them whole, use olive oil in your cooking, or find them in dishes like pesto. They’re a key part of the Mediterranean diet, which helped popularize the health benefits of eating a lot of whole foods. Let’s explore why olives are considered one of the healthiest superfoods available.
Olives: A Closer Look
Olives come from a tree species called Olea europaea and belong to the fruit family known as drupes, which also includes mangoes, peaches, and cherries. A ripe olive usually weighs between 3 to 5 grams and changes in color from green to black, although some types stay green even when fully mature. They likely originated in North Africa and spread to the Mediterranean region, where they remain an essential part of the local cuisine. They’re also popular in the Levant and Arab world and can be found worldwide wherever martinis are served.
Nutritional Information per 100g
– Calories: 145
– Carbohydrates: 3.8g
– Dietary Fiber: 3.5g (13% RDA)
– Total Fat: 15.3g (24% RDA)
– Saturated Fat: 2.0g (10% RDA)
– Monounsaturated Fat: 11.5g
– Polyunsaturated Fat: 1.3g
– Omega-3 Fatty Acids: 92mg
– Vitamin A: 393IU (8% RDA)
– Vitamin E: 3.8mg (19% RDA)
– Vitamin K: 1.4mcg (2% RDA)
– Calcium: 52mg (5% RDA)
– Iron: 0.5mg (3% RDA)
– Magnesium: 11mg (3% RDA)
– Sodium: 1550mg (65% RDA)
– Copper: 0.1mg (6% RDA)
Health Benefits of Olives
Cancer Protection
The Mediterranean has some of the lowest cancer rates, largely credited to the frequent use of olives and olive oil in their cuisine. Olives contain phenols, including terpenoid and squalene, which have strong cancer-fighting properties. They’re also packed with Vitamin E, an antioxidant that helps reduce cancer risk.
Cardiovascular Health
Olives help improve heart health by reducing cholesterol levels, which keeps blood vessels clear and ensures good blood circulation. Additionally, they can prevent the hardening of blood vessels often caused by high blood pressure.
Natural Pain Relief
Olives have natural pain-relieving properties due to phytochemicals like oleocanthal, which have strong anti-inflammatory effects. These can help alleviate pain from conditions such as arthritis and even reduce muscle inflammation after exercise.
Digestive Health
Olives support healthy levels of probiotic bacteria in the gut, aiding digestion and enhancing the body’s natural defense mechanisms.
Diabetes Protection
Olives have a low glycemic index (GI), meaning they digest slowly and provide a steady energy release. This, coupled with high monounsaturated fat content, helps regulate blood sugar levels, reducing spikes that could require insulin.
Weight Management
Although they are high in fat, the fats in olives are healthy. Monounsaturated fats can help you feel fuller longer, making them a helpful addition to a balanced diet for weight management.
Brain Health
The antioxidants and anti-inflammatory properties in olives help reduce oxidation and inflammation, which are linked to cognitive decline. They may also decrease the risk of conditions like Parkinson’s and Alzheimer’s.
Bone Health
In Mediterranean countries, where olives are consumed more, bone diseases are less common. Olives help promote healthy bone formation and lower the risk of mineral loss from bones.
Allergy Reduction
The anti-inflammatory effects of olives can help manage the body’s immune response, reducing symptoms related to allergies by acting as antihistamines.
Eye Health
Olives are rich in Vitamin A and other antioxidants, which are beneficial for eye health. They help reduce age-related macular degeneration and cataract risk and support the overall health of the optic nerve.
Incorporating olives into your diet, whether whole or as olive oil, can provide a multitude of health benefits, following the lead of Mediterranean countries to keep various health issues at bay.