Are Olives Good for You? Learn About Their Health Benefits

Are Olives Good for You?

Olives, growing on olive trees (Olea europaea), are versatile foods that come in a variety of flavors and stuffings. They can be eaten as snacks, spread as tapenade, added to pizzas, pastas, salads, and charcuterie boards, and used as cocktail garnishes.

What’s more, olives pack a big nutritional punch. They are a source of heart-healthy fats (monounsaturated fats), dietary fiber, vitamin E and other antioxidants. Olive oil is a key component of the Mediterranean diet that is proven to lower the risk of heart disease and stroke. 

Possible health benefits of consuming olive oil and olives include improved cardiovascular health, brain health, bone health, and gut health, reduced inflammation, and a possible reduction in cancer risk. In addition, olives keep you feeling full and can help with weight loss.

Historical and Cultural Significance 

The olive tree (Olea europaea) is native to the Mediterranean region. Olives are the small fruits of this tree, and they have historically been an important part of Mediterranean cuisine, culture, and economy. 

The earliest evidence of the cultivation of olive trees dates back to the Bronze Age. The Greek island of Crete began growing olives as early as 3000 BC. Olives and olive oil are believed to be the source of the Minoan civilization’s wealth. 

The olive fruit is a “drupe” (it contains a single large stone). Compared to other drupes like cherries and peaches, olives have a high-fat content and low sugar content.

In modern times, olives are one of the most widely cultivated fruit crops in the world. The largest olive-producing countries include the Mediterranean basin (Spain, Italy, Greece, and Portugal). Other significant areas where olives are grown include Egypt, Syria, Morocco, Turkey, and the USA (California).

Common Types of Olives

You may have seen green Spanish-style olives, black Greek-style Kalamata olives, and black California-style olives in brine, and wondered how these olive varieties are different. 

The color of the olive is an indication of the ripeness when it was plucked. In other words, green olives become black olives once they have ripened. Green olives are plucked at the start of the harvest season and are firmer and nuttier in flavor. Black olives are plucked towards the end of the harvest season and are softer and meatier in flavor.

As an olive ripens, in addition to the color, it undergoes other changes as well. With ripening, the fat content increases, and the water content decreases. Certain plant compounds like oleuropein and oleocanthal gradually decrease as the fruit ripens. A natural chemical called hydroxytyrosol increases as the fruit matures. 

The manufacturing process also affects the taste and flavor of olives and makes them palatable. For example, harvested olives undergo a curing process to remove oleuropein, a compound that gives olives an intense bitterness.

Fresh Olives versus Olive Oil

Olives and olive oil both have health benefits and contain nutrients such as monounsaturated fat and powerful antioxidants. However, fresh olives have the additional benefit of a high fiber content. Eating olives can be a filling snack because they are a whole food. In contrast, manufacturers produce olive oil by grinding olive fruits into a paste and separating the oil. As a result, olive oil is only fat and contains about 75% by volume of monounsaturated fatty acids. 

Extra Virgin Olive Oil vs Regular Olive Oil

Extra virgin olive oil is made by mechanically pressing ripe olives and processing them without the use of chemical solvents or high temperatures. This helps the olives retain certain chemicals called phenols that are lost during the manufacturing process of regular olive oil. Research suggests that polyphenols have antioxidant effects. However, there is no strong evidence that extra virgin olive oil is associated with a greater reduction in the risk of heart problems compared to refined olive oil.

Save On Your Vitamins & Supplements

Nutritional Profile of Olives

Macronutrients 

Here is an overview of the approximate nutritional content of 100 grams of ripe canned olives. (The average olive weighs 3-5 grams; 100 grams is approximately 20-30 olives or 1/2 a cup).

Micronutrients: Vitamins and Minerals

Antioxidants and Healthy Fats

Olives contain powerful antioxidants. These compounds are linked to a reduced risk of chronic inflammation, which plays a role in many chronic health conditions. Some of the antioxidant compounds in olives and olive oil include:

• Vitamin E

• Hydroxytyrosol

• Oleuropein

• Oleanolic acid

• Quercetin

Olives also contain heart-healthy fat, 75% of which are monounsaturated fatty acids such as oleic acid and polyunsaturated fatty acids such as linoleic acid. Monounsaturated fat is linked to several health benefits, including decreased inflammation, reduced risk of heart disease, better blood sugar control, and decreased cancer risk.

Health Benefits of Olives

Cardiovascular Health

Eating olives can lower heart disease risk. As mentioned, olives contain heart-healthy fats like oleic acid that decrease bad (LDL) cholesterol, increase good (HDL) cholesterol levels, and help to control blood pressure. High cholesterol and high blood pressure are major risk factors for cardiovascular disease.

Digestive Health

Fresh olives are a good source of dietary fiber which is essential for maintaining good digestive function. Fiber also lowers the risk of heart disease. In addition, fiber-rich foods can help with weight management by keeping you feeling full longer. Olives eaten as fermented food can be a source of probiotics (healthy gut bacteria).

Antioxidant Properties

Olives contain several compounds with antioxidant properties, most notably vitamin E. Antioxidants prevent cell damage and chronic inflammation which are linked to many chronic health conditions, such as heart disease, certain cancers, Parkinson’s disease, Alzheimer’s disease, rheumatoid arthritis, and many more.

Skin and Hair Benefits

Olives contain vitamin A and vitamin E, which help to strengthen hair, promote hair growth, and maintain skin hydration and overall skin health. In addition, the antioxidants in olives and olive oil neutralize harmful free radicals and prevent oxidative stress. Free radicals cause the visible signs of skin aging such as fine lines and wrinkles.

Potential Cancer Prevention

People who eat a Mediterranean diet have a lower incidence of chronic medical conditions such as cancer, cardiovascular disease, obesity, and type 2 diabetes compared to people who eat a typical Western diet. 

Research suggests that the antioxidant and anti-inflammatory properties of the Mediterranean diet are responsible for this anti-cancer effect. 

Studies have also shown that omega-3 fatty acids, oleic acid (good fat), and phenolic compounds play a vital role in this protective effect (preventing the growth of cancer cells). People who eat olives can obtain oleic acid and phenolic compounds from these nutrition powerhouses. 

A Mediterranean diet consists of a low consumption of red meat and processed meat products, high fruit, vegetable, legumes, nuts, and seeds consumption, moderate alcohol consumption, and a high ratio of monounsaturated fat to saturated fat. 

Are Green or Black Olives Healthier?

Comparison of Nutritional Content

Both green and black olives are healthy olives, but black olives have slightly greater nutritional value due to fewer calories and a lower fat and sodium content.

Unique Health Benefits of Each Type 

The health benefits of each type of olive (green vs black) are not majorly different. You can choose the type of olive based on your taste preferences.

However, in addition to the differences in macronutrients (see above), green olives contain certain micronutrients in larger amounts, such as fat-soluble vitamins A and E, magnesium, and potassium. But they also have a higher sodium content (a high-salt diet can lead to high blood pressure). Black olives contain more of certain micronutrients such as zinc and copper. 

How to Incorporate Olives into Your Diet

Recommended Daily Intake: How Many Olives Should I Eat A Day?

Experts recommend that you eat a handful (about 1/4 cup) of olives every day. This will give you all the health benefits of olives without the downsides. 

Are Olives A Healthy Snack?

Yes, olives are a healthy snack. They contain dietary fiber that makes you feel full, preventing you from snacking on unhealthy foods like processed and packaged foods that contain high amounts of saturated fat, added sugar, and salt.

Tips for Adding Olives to Meals and Snacks

Olives are widely available in grocery stores across the US. You can snack on Kalamata olives that have an intense fruity and slightly salty flavor. You can also add olives to salads, pasta dishes, pizzas and flatbreads, sandwiches, and wraps. In addition, whole olives are a popular addition to a charcuterie board and an excellent cocktail garnish for martinis and bloody marys. You can also prepare a tapenade (spread or dip) with olives, capers, and anchovies.

Recipes Featuring Olives

Here are some recipe ideas that feature olives:

• Creamy chicken with kale, herbs, and olives

• Roast chicken with cannellini beans and olives

• Pasta with cod, tomatoes, and olives

• Grilled salmon with rosemary and green olives

Potential Downsides of Eating Olives

Sodium Content Considerations

Just 1/2 a cup of olives can contain up to 50% of the recommended dietary allowance of sodium. Eating too many olives can, therefore, lead to more calories and excess sodium intake with an increased risk of high blood pressure.

Allergies and Sensitivities

Olive allergies are rare but can occur. Many people with an allergy to fresh olives are still able to eat olive oil. Seek emergency medical attention if you develop a skin rash, itching, hives, swelling, or difficulty breathing after eating olives.