Olives Health Benefits, Nutritional Values, Risks, and More

Olives Health Benefits
Olives Health Benefits, Nutritional Values, Risks, and More

Olives are little fruits that grow on olive trees. They have a high vitamin E concentration. In addition, they contain other powerful antioxidants. They are heart-healthy and may even help prevent osteoporosis and cancer.

Olive oil is extracted using the beneficial fats present in olives. As a result, it is a necessary component of the extraordinarily healthy Mediterranean diet. Salads, sandwiches, and tapenades, among other things, contain olives. They are popular as a snack and in stews and other recipes. They feature a chewy texture as well as a deep, salty flavour.

Olive tree farming has been going on for over 7,000 years. Olea europaea is another name for olives. They belong to the drupe fruit family, which also includes stone fruits. Mangoes, cherries, peaches, almonds, and pistachios are examples of stone fruits.

Olive Nutritional Values

There are numerous varieties of olives. However, they can be generically classified into two groups.

Green and black olives

Green and black olives aren’t all that dissimilar. However, their macronutrient, vitamin, and mineral levels are slightly different.

A 100 g serving of Black Olives contains the following nutrients:

  • 116 kilocalories
  • 0.84 g protein
  • 10.90 g total fat
  • 6.04 g carbohydrate
  • 1.60 g fibre

Minerals and vitamins

  • 0.90 mg vitamin C
  • 0.04 mg vitamin B3
  • Iron: 6.28 mg Calcium: 88 mg
  • 4 mg Magnesium
  • 8 mg potassium
  • 735 mg sodium
  • 0.22 mg zinc
  • 0.25 mg copper

Extra Virgin Olive Oil

These figures differ for olive oil. One hundred millilitres of olive oil comprises the following ingredients:

  • 884 kilocalories
  • 100 g fat
  • 2 milligrammes sodium
  • 1 milligramme potassium
  • 0.1 mg iron
  • 1 mg calcium
  • 21 mg vitamin K
  • 26 g vitamin E

Olives or Olive Oil?

Because of their high monounsaturated fat content, olives and olive oil are both beneficial to one’s health. Furthermore, mono-unsaturated fat may aid in the prevention of heart disease, cancer, and obesity. It is important to remember, however, that olive oil is heavy in calories. As a result, despite its positive effect, you should use it sparingly.

According to some research, monounsaturated fats are less fattening. Furthermore, when compared to other types of fat, the body metabolises and stores them differently. As a result, monounsaturated fats may reduce the risk of artery blockage and heart disease.

The Distinctive Characteristics of Olives and Olive Oil


  • Whole olives have less fat and calories than sliced olives. A portion of 10 medium olives, for example, has only 40 kcals.
  • Raw olives are frequently high in salt. Before eating olives, they must be cured or pickled.
  • Olives are naturally fermented, which means they contain beneficial bacteria. Green olives are usually picked before they develop and have a higher polyphenol content.
  • Whole olives are high in fibre.

Extra Virgin Olive Oil

  • Olive oil is almost entirely made up of fat. A tsp of olive oil contains 120 calories.
  • Olive oil contains almost no sodium.
  • Olive oil can be used in a variety of foods, including salads and pasta. The curing process, on the other hand, removes numerous polyphenols contained in olives, which are predominantly preserved in extra virgin olive oil.
  • The oil content of black olives that mature on the tree is higher.
  • Olive oil contains no dietary fibre.

Olives Health Benefits

Olives are a staple of Mediterranean cuisine. Crushing olive fruits and extracting the oil from the pulp yields olive oil. They provide a variety of health benefits, including heart health and cancer prevention.

Combats cancer

The antioxidant content of olives is high. As a result, it may help minimise the risk of cancer. Furthermore, research show that these antioxidants aid in the prevention of cancer cell proliferation that is uncontrollable.

Anti-inflammatory Capabilities

Anti-inflammatory qualities are found in olives and olive oil. They aid in the reduction of strong immunological reactions in the body. Inflammation results from such reactions. Unfortunately, long-term inflammation can be damaging. It has the potential to cause diseases such as arthritis and inflammatory bowel disease.

Antioxidants included in olives, such as oleocanthal and oleic acid, have been shown in studies to be effective in decreasing inflammation.

Enhances Cardiovascular Health

Olives reduce the risk of acquiring heart disease considerably. Extra virgin olive oil is an essential component of a heart-healthy diet. It helps to prevent heart disease in a variety of ways.

According to research, the mono-unsaturated fats found in olive oil may reduce the risk of heart disease and stroke. The mono-unsaturated fats found in olives are easily broken down in the body. As a result, it reduces the amount of cholesterol stored in the body. It also decreases inflammation and prevents artery blockage.

According to several study evaluations, olive oil has the ability to lower blood pressure, which is a major risk factor for heart disease. As a result, extra virgin olive oil provides significant cardiovascular advantages.


Bone Strengthening

Some phytochemicals in olives and olive oil help to prevent bone loss. In rheumatoid arthritis, olive oil supplements reduce inflammation and oxidative stress. Furthermore, olives significantly increase grip power, joint pain, and early rigidity in rheumatoid arthritis patients.

According to research, an olive-rich diet may be connected with a lower fracture rate.


Antioxidants in your diet can reduce your risk of getting chronic diseases. Oxidative stress can be caused by high quantities of free radicals in the body. As a result, it causes cell and tissue damage. Oxidative stress has also been linked to the development of diseases such as heart disease and cancer.

Olives are abundant in antioxidants, which have a number of health benefits. Antioxidants, for example, aid in the reduction of inflammation and the inhibition of microorganism development.

Furthermore, consuming the pulpy residue from olives enhances glutathione levels. It is one of the body’s most powerful antioxidants. According to study, glutathione reduces inflammation and helps the body fight illness.

Antibacterial Capabilities

Some antioxidants included in olives and olive oil support biological activity and reduce your risk of acquiring chronic illnesses. They can also help reduce inflammation and lower blood cholesterol levels. As a result, olives may lower the risk of cardiovascular disease.

Olive oil contains a number of antibacterials that aid in the prevention or elimination of harmful microbes. One of them is Helicobacter pylori. It is a bacteria that lives in the stomach and has been linked to stomach ulcers and bowel cancer. Extra virgin olive oil, on the other hand, has been shown in studies to be efficient in protecting against eight powerful bacterium types.

Enhances Brain Health

Alzheimer’s disease is also caused by oxidative damage to the brain. Excess free radicals created by the body can damage brain tissues, resulting in a variety of symptoms such as memory loss and confusion.

According to one study, extra virgin olive oil may help prevent Alzheimer’s disease. It is because olive oil has a protective impact on blood vessels in the brain. Extra virgin olive oil high in oleocanthal may help slow or stop the progression of Alzheimer’s disease.

Assists with Depression

According to research, those who eat unhealthy foods are more likely to acquire depression. Consuming foods high in trans fats and prepackaged baked goods, for example, increases the risk of depression.

According to one study, olive oil possesses antidepressant effects that aid in the preservation of the nervous system. Furthermore, they may be beneficial in the treatment of sadness and anxiety.

Olives & Olive Oil Recipes

There are numerous recipes that use olive oil. Olive oil is used extensively in Italian and Pan-European cooking. The same cannot be said about olives. Raw and processed olives aren’t the best tasters around. Don’t worry, we’ve got two of our favourite olive recipes for you!

Salad with olives

Time to prepare: 15 minutes

1 serving


50 g green olives: 5 g lemon (seedless, roughly chopped): 30 ml lemon juice
10 g coarsely sliced shallots 2 g black pepper
10 mL olive oil
10 g chopped mint
10 g chopped parsley


  • Using the side of a knife, crush the olives. Put them in a basin.
  • In a large mixing basin, combine the lemons and shallots. Season with salt and pepper to taste. Season and combine.
  • Allow 5 minutes for the flavours to meld and the shallots to slightly pickle.
  • In a small saucepan over medium-high heat, heat the oil.
  • For 4 minutes, heat the olive oil and shallots until they are well warmed and slightly softened.
  • Add them to the mixture now.
  • You can also add a squeeze of lemon juice or season with salt and pepper to taste.

Pasta with Green Olives and Herbs

Time to prepare: 30 minutes

1 serving


220 g whole wheat pasta
10 mL extra-virgin olive oil
2 cloves garlic (smashed)
10 g parsley (finely chopped)
50 g olives 3 g red pepper flakes
10 g basil leaves
5 mL lemon juice
Salt with Lemon Zest


  • Place the pasta in a large saucepan of salted boiling water.
  • Warm the oil in a second heavy-bottomed saucepan over medium heat. Cook for 5 minutes after adding the garlic and parsley.
  • Continue to stir and sauté the chopped garlic until it is slightly golden.
  • Combine the olives and red pepper flakes in a mixing bowl.
  • Stir in the pasta with the sauce in the saucepan.
  • Cook, adding more pasta liquid as necessary.
  • On top of the spaghetti, sprinkle with basil, lemon zest, and lemon juice. If desired, season with salt.
  • Sprinkle some oil on top of the spaghetti and serve.

Precautions and Potential Risks of Olives

If you eat too many olives, you may have certain negative side effects. Although these can be mitigated by proper use in conjunction with a well-balanced diet, being aware of them is critical.

Olives are generally highly healthy and do not pose any health problems. Improper ingestion, on the other hand, has the potential to cause health problems.

Here are some of the most common potential hazards related with olive consumption:

Gain in Weight

Olives are high in salt. Bloating may occur as a result of a high-sodium diet. Furthermore, elevated sodium levels might create serious health problems in the body.

Olives contain a lot of fat as well. Although these are beneficial fats and cholesterol, if ingested in excess, they may contribute to needless weight gain.

Allergic reactions

Olive allergies are extremely uncommon. Olive trees, on the other hand, have a lot of pollen. Furthermore, pollen allergy is common around the world. Pollen can sometimes adhere to the surface of olives.

According to research, if you are allergic to pollen and ingest raw olives, you may develop an allergy. They can aggravate people’s pre-existing allergies. You can avoid this by using processed olives.

The following are some common symptoms:

  • Tiredness Dry mouth
  • Itchiness in the throat

Cholesterol of Poor Quality

Olives have low-quality HDL (also known as good cholesterol). However, the amount of HDL in the body is unimportant. Instead, it refers to how well HDL performs throughout the body.

Its function is to transport cholesterol from the body to the liver. As a result, low-quality HDL cannot operate properly. As a result, consuming too many olives may have a deleterious impact on cholesterol function.

Consists of Heavy Elements

There’s a chance olives contain trace quantities of boron, sulphur, tin, and lithium. Excessive use of heavy metals can be harmful to your health and increase your risk of acquiring cancer.

The level of these metals in olives, on the other hand, is frequently much lower than the lethal level. As a result, this fruit is completely safe. Excessive intake, on the other hand, may have negative consequences over time.

Acrylamide is present.

Several research suggest that acrylamide may raise the risk of cancer. Furthermore, when olives are over-processed, some compounds are stored in them. As a result of the processing, many olive varietals, notably mature California black olives, have increased levels of acrylamide.


Olives add a savoury flavour to meals and snacks. They are high in good fats. They are also linked to a variety of health benefits, including enhanced heart health.

This fruit is simple to incorporate into your diet. It works effectively as a supplement to a healthy, whole-food diet. Finally, because of its high antioxidant content, high-quality extra virgin olive oil may benefit your heart, brain, and joint health.

Olives and olive oil have helped generations of people. Olives, on the other hand, are high in dietary fibre, which is necessary for good gut health. They also include minerals that the body requires for normal functioning, such as iron and copper. Consume olives in moderation because they are preserved in a brine that is high in salt.

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Frequently Asked Questions (FAQs)

Is it healthy to eat olives every day?

A. You can consume olives on a daily basis. Olives are abundant in vitamin E and other powerful antioxidants. They are heart-healthy and can help prevent osteoporosis and cancer. To stay under the fat consumption guidelines, limit yourself to 24 olives each day.

Q. Are there any health benefits to eating olives?

A. Yes, olives have a variety of health benefits. They include antioxidants that help to keep your cholesterol in check. They help metabolism by hastening digestion. Olives are also high in vitamin E and healthy fats. Furthermore, these battle against obesity and diabetes. They can even aid in the treatment of osteoporosis and cancer.

Q: Are olives healthy for your skin?

A. Olive oil contains a lot of antioxidants. It protects against oxidative stress induced by an excess of free radicals. Furthermore, antioxidants slow down the ageing process. Olives contain oleic acid, which is beneficial to skin health. Olive oil’s antimicrobial capabilities kill microorganisms on the skin and help to prevent acne.

Q: Do olives help you lose tummy fat?

A. Low calorie density and high in healthful fats. These fruits can aid in weight loss by keeping you feeling fuller for longer. Furthermore, by postponing hunger, they lessen food cravings. When ingested in excess, however, they might have the opposite effect.

Q. What are the negative consequences of eating olives?

A. Although olives have numerous health advantages. Canned olives, on the other hand, are brined, which raises the sodium content (salt). A high-salt diet may contribute to the development of heart disease.

Q. Do olives have a high salt content?

A. Olives have a high salt content. A single olive has almost 100 milligrammes of sodium. As a result, a 100 gramme serving of green olives contains 1550 mg of salt. This amount is almost 60% of your daily recommended value.

Q: Are green olives better for you than black olives?

A. There are no discernible differences between the two colours. Olives are high in beneficial fats and minerals such as copper and iron. These are also high in vitamin E and other antioxidants.

Q. Does eating olives promote hair growth?

A. Olives contain fatty acids that can aid in the healing of hair shaft damage. Furthermore, using black olives for hair on a regular basis might help to preserve natural hair colour.

Q. What is the greatest time of year to consume olives?

A. Olives can be eaten at any time of day. They are, nevertheless, high in healthful fats. As a result, if you want a nutritious nighttime snack, you can consume them before bedtime. Furthermore, they help to balance blood sugar, make you feel fuller, and aid in getting a good night’s sleep.

Q. Do olives promote hair growth?

A. Olives contain fatty acids, which aid in the repair of damaged hair shafts. Furthermore, using black olives for hair on a daily basis may help you keep your scalp’s natural colour. Olives, on the other hand, do not increase hair growth on their own.

Q: Are olives healthy for your liver?

A. Olive oil protects the liver from oxidative stress. A well-balanced diet rich in olive oil aided in the recovery of the liver from hepatic steatosis. Olive oil’s health effects on liver fat and other regions make it a vital component of a well-balanced diet.

Q. Are olives safe for those with high blood pressure?

A. Yes, olives include heart-healthy lipids that help lower systolic blood pressure. Olives, on the other hand, contain a lot of salt. As a result, excessive salt buildup may contribute to cardiovascular difficulties in the long run.

Q. How many olives should I consume per day?

A. Olives are a healthy snack that can be had on a daily basis. Olives have a high content of vitamin E and other potent antioxidants when compared to other fruits and vegetables. They are also beneficial to the immunological system. To fulfil the required daily fat intake, limit your consumption of olives to no more than 24 per day.

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