Are Olives Good for You?
Olives are small, delicate fruits that grow on olive trees (Olea Europea). They belong to a fruit group called Drupes, or stone fruits, and are related to mangoes, cherries, almonds, peaches, and pistachios. Olives are very high in Vitamin E and contain powerful antioxidants. Research has constantly proven the health benefits of Olive. We have also mentioned olives in our previous blogs.
The healthy fats in Olives are used to produce Olive Oil. It is one of the key components of the healthy and popular Mediterranean Diet. Olive Oil is considered to be one of the healthiest foods on the planet and recommended for heart patients. You can add olives as a snack or include them in salads, soups, noodles, pasta, sandwiches, and dips.
Olives contain about 115-145 calories per 100 grams. They include 11-15% fat, 74% of which is Oleic Acid, a type of monounsaturated fatty acid. It is the main component of Olive oil. Oleic acid is linked to several positive benefits such as decreased inflammation, reduced risk of heart disease, and a chance to fight cancer. There are about 4-5% carbs in Olives, making them a low-carb fruit. Most of these carbs are fiber. In fact, fiber makes up to 52-86% of the carb content in Olive. Olives remain an unusual fruit due to their high fat content. Olives are an excellent source of vitamins and minerals. Some of them are added during processing of the fruit.
Olives are a good source of Vitamin E, copper, iron, and calcium. Black olives are a good source of iron, which is important for red blood cells to transport oxygen. Copper is an essential mineral that is lacking in normal Western diets. Copper deficiency may increase your risk of heart disease. Olives also contain high amounts of sodium if packaged in saltwater. They are rich in antioxidants, including Oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. Oleuropein is the most abundant antioxidant in fresh olives, linked to several health benefits. Oleuropein is eventually broken down into hydroxytyrosol. Oleanolic acid prevents liver damage, regulates blood fats, and reduces inflammation. Quercetin lowers blood pressure and regulates heart health.
Olives have been recommended by doctors and experts as a part of a healthy diet. That’s because they provide many health benefits for our body. Dietary antioxidants have been shown to reduce risk of chronic illness, heart disease,and cancer. Olives are rich in antioxidants as we have noticed above and they provide all the necessary benefits required to fight inflammation and disease.
Olives and olive oil are regularly consumed in the Mediterranean region, where rates of cancer and other chronic diseases are lower than in Western countries. Test-tube studies have proven that the compounds in olives disrupt the life cycle of cancer cells in the breast, colon, and stomach.
Some of the compounds in olives are also known to prevent bone loss. Osteoporosis is characterized by decreased bone mass and bone quality. It can increase your risk of fractures. The rates of osteoporosis are lower in Mediterranean countries than rest of Europe, giving rise to speculation that olives can protect against bone loss. While human studies are yet to be conducted, animal studies have conclusively suggested that olives can improve bone density and quality.
Oleic acid, the main fatty acid in olives, is associated with improved heart health. It can regulate cholesterol levels and protect LDL (bad) cholesterol from oxidation. High blood cholesterol and blood pressure are risk factors for heart disease. Olive oil can help reduce blood pressure and is recommended by dietitians and doctors as a substitute for vegetable or processed oil.
The most common varieties of olives are- Spanish green olives, Greek Black Olives, and California Olives. These olives can be raw or pickled. Olives are extremely bitter in taste and hence they can’t be eaten fresh. They are cured and fermented before consumption. This process removes bitter compounds like oleuropein, which are abundant in unripe olives. The lowest levels of bitter compounds are found in ripe, black olives. However, there are some varieties that don’t need processing and can be consumed when fully ripe.
Processing olives can take anywhere from a few days to a few months depending on the type of method used. Local traditions define processing methods and how the olives may end up tasting. They also impact the color and texture of the fruit. Lactic acid is required during fermentation as its very important. It acts as a natural preservative that protects the olives from harmful bacteria. Research is being conducted on the probiotic effects of olives. This could have a significant impact on gut and digestive health.
To summarize, olives are definitely good for you. Very few people develop an allergy to the fruit but do note any symptoms down or consult a doctor if you feel worried. Olives can be added to any diet and are found in stores and organic markets. You can even find extra virgin olive oil to cook your meals in, substituting the needs for olives.