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Benefits of olives for your health

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Benefits of olives for your health

Olives are small fruits that grow on trees called "olives" (Olea europaea). They are related to mangoes, cherries, peaches, almonds, and pistachios because they are all stone fruits, or drupes.

Olives have a lot of vitamin E and other antioxidants that are very good for you. Studies have shown that they are good for the heart and may help prevent cancer and osteoporosis.

Olive oil is one of the most important parts of the very healthy Mediterranean diet. It is made from the healthy fats in olives.

Olives are also good in salads, sandwiches, and spreads.

Some olives are green when they are young and turn black when they are ready. Some stay green even when they are fully ripe

90% of olives in the Mediterranean are used to make olive oil.

What do olives mean?

Olives are small, oval fruits that have a hard, inedible pit in the middle. They are usually grown in the Mediterranean, but they are also grown in California. Depending on when they are picked, they can be different shades of green or black. Green means they are not fully ripe, and black means they are.

Once olives are picked, they are either pressed and turned into oil or cured and then marinated. If they aren't done either of these things, they taste very bitter. They can be eaten whole (after the pit or stone is taken out) or used in cooking.

Olives have different tastes and sizes depending on their type, where they come from, and whether they are marinated or stuffed. Olives may be labelled with their country of origin, such as "Spanish" or "Greek," or their specific variety name, such as "Kalamata."

Find out more about the health benefits of olive oil or try some of our olive recipes, like spaghetti with lemon and olives.

Olives' nutritional make-up

One tablespoon of olives in brine, which is 8 grammes, gives you:


0.1g Protein 0.9g Fat 0.3g Fiber 8mg Potassium \s5mg Calcium

Olives usually have a lot of salt because they are cured or packed in brine or salt water. Five olives have about 0.6g of salt. The NHS says that adults shouldn't have more than 6g of salt a day, and depending on their age, children should have between 2g and 5g.

Why olives are good for your health: 1. They have a lot of antioxidants

Olives have a lot of polyphenols, which are plant chemicals that fight free radicals. One good thing that these compounds do is lower the risk of long-term diseases like atherosclerosis and cancer.

2. Are anti-inflammatory

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Oleocanthal is one of the polyphenols in olives. This chemical seems to have the same effects on the body as ibuprofen, and it works as a natural anti-inflammatory. People with rheumatoid arthritis who have this useful trait have been found to have better health as a result.

3. Helps keep the heart healthy

Even though it has a lot of fat, most of it is a healthy monounsaturated fat called oleic acid. This fatty acid may make you less likely to get heart disease. In this way, oleic acid may help by balancing cholesterol and lowering blood pressure.

4. Could be good for bone health

Studies on animals suggest that the plant compounds in olives help keep bones from breaking down. Even though these results look good, human studies are still needed. Still, people who eat a Mediterranean diet don't seem to break their bones as often.

5. Have been fermented

Olives are one of the most popular fermented foods. When you eat fermented foods, you add good bacteria and enzymes to your gut flora, which improves the health of your gut microbiome, digestive system, and immune system.

Are olives safe for everyone?

Olives are a staple food for many of the world's healthiest people, so most people think they are a good choice. Still, there have been a few reports of allergies, but most of these are to the pollen of the olive tree, not the fruit.

The process of curing olives makes them saltier, so if you are on a low-salt diet, you may need to limit how many olives you eat.

Vitamins and minerals

Olives are a good source of many vitamins and minerals, some of which are added during processing. Some of the good things about this fruit are:

Vitamin E. Most plant foods that are high in fat have a lot of this powerful antioxidant.

Iron. Iron is important for your red blood cells to carry oxygen. Black olives are a good source of iron.

Copper. Most Western diets don't have enough of this important mineral. A lack of copper may make you more likely to get heart disease.

Calcium. Calcium is the most common mineral in your body. It is important for the health of your bones, muscles, and nerves. Some ways of making olives give the fruit more calcium.

Sodium. Since most olives are packed in brine or saltwater, they have a lot of sodium.


This article is accurate and true to the best of the author’s knowledge. It is not meant to substitute for diagnosis, prognosis, treatment, prescription, or formal and individualized advice from a veterinary medical professional. Animals exhibiting signs and symptoms of distress should be seen by a veterinarian immediately.

© 2022 Amna Jabeen

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