February 8

Olives: Benefits, Risks & More

By Fitness Blog

February 8, 2022

Olives: Benefits, Risks & More HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Olives are little fruits present in olive bushes. They have a excessive focus of vitamin E. In addition, there are different potent antioxidants current in them. They are useful to the center and should even struggle off osteoporosis and most cancers. The wholesome fat present in olives are used to extract olive oil. Consequently, it's a vital part of the exceptionally wholesome Mediterranean eating regimen. Olives are part of salads, sandwiches, and tapenades, amongst different dishes. They are standard as a snack and a part in stews and different dishes. They have a chewy texture and a wealthy and salty flavour.

The cultivation of olive bushes has been occurring for greater than 7,000 years. Olives are often known as Olea europaea. They are members of the drupe fruit household, often known as stone fruits. Stone fruits embrace mangoes, cherries, peaches, almonds, and pistachios. 

Nutritional Values of Olives

There are many various kinds of olives. However, one can broadly divide them into two sorts. 

  • Green olives
  • Black olives

Green and black olives aren't too totally different from one another. However, they've barely totally different macronutrients, nutritional vitamins, and minerals values.

A 100 g serving of Black Olives comprise:

  • Calories: 116 kcals
  • Protein: 0.84 g
  • Total fats: 10.90 g
  • Carbohydrate: 6.04 g
  • Fibre: 1.60 g

Vitamins and Minerals

  • Vitamin C: 0.90 mg
  • Vitamin B3: 0.04 mg
  • Calcium: 88 mg
  • Iron: 6.28 mg
  • Magnesium: 4 mg
  • Potassium: 8 mg
  • Sodium: 735 mg
  • Zinc: 0.22 mg
  • Copper: 0.25 mg

Olive Oil

These values are totally different for olive oil. One hundred ml serving of olive oil incorporates:

  • Calories: 884 kcals
  • Fat: 100 g
  • Sodium: 2 mg
  • Potassium: 1 mg
  • Iron: 0.1 mg
  • Calcium: 1 mg
  • Vitamin Ok: 21 mg
  • Vitamin E: 26 µg

Olives or Olive Oil?

Both olives and olive oil are wholesome as a consequence of their excessive monounsaturated fat. In addition, mono-unsaturated fats might help cut back coronary heart illness, most cancers, and weight problems. However, it's important to do not forget that olive oil is excessive in energy. Therefore, regardless of its useful position, you need to use it moderately.

Some research counsel that monounsaturated fat are much less fattening. In addition, in comparison with different types of fats, the physique metabolises and shops them in another way. As a end result, monounsaturated fat might also decrease the danger of blocked arteries and coronary heart illness.

Differences Between Olives and Olive Oil


  • Whole olives comprise fewer quantities of fats and energy. For instance, a serving of 10 medium olives incorporates simply 40 kcals.
  • Raw olives typically typically comprise loads of sodium. Olives should be cured or pickled earlier than one can eat them. 
  • Olives are fermented naturally, which suggests they're a supply of excellent micro organism. Usually, one plucks inexperienced olives earlier than they mature and has higher polyphenol content material. 
  • Whole olives comprise fibre.

Olive Oil

  • Olive oil is nearly totally fats. A tablespoon of olive oil has 120 energy.
  • Olive oil is almost sodium-free. 
  • You can add olive oil to many dishes resembling salads and pasta. However, the curing course of destroys many polyphenols present in olives, primarily maintained in further virgin olive oil.
  • Black olives that mature on the tree have a higher oil content material.
  • Olive oil doesn't have any dietary fibre.

Health Benefits of Olives

Olives are the principle ingredient in Mediterranean delicacies. The olive oil is produced by crushing olive fruits and extracting the oil from the pulp. They supply a number of well being benefits, together with coronary heart well being and most cancers safety.

1. Fights Cancer

Olives embrace a excessive focus of antioxidants. Therefore, it will possibly assist cut back the danger of most cancers. In addition, studies show that these antioxidants assist to stop the uncontrollable progress of most cancers cells.

2. Anti-inflammatory Properties

Olives and olive oil have anti-inflammatory properties. They assist in decreasing strong immune responses within the physique. Such reactions lead to irritation. Unfortunately, extended irritation for prolonged durations might also grow to be dangerous. It can result in illnesses resembling arthritis and inflammatory bowel illness. 

Studies present that olives' antioxidants resembling oleocanthal and oleic acid are considerably useful in  decreasing irritation. 

3. Improves Cardiovascular Health

Olives considerably reduce the prospect of creating coronary heart illness. Extra virgin olive oil is a essential part of a eating regimen that fits coronary heart well being. It protects in opposition to coronary heart illness in some ways. 

Studies present that the mono-unsaturated fat in olive oil might lower the danger of coronary heart illnesses resembling stroke. The mono-unsaturated fat in olive break down simply within the physique. Thus, it reduces ldl cholesterol storage within the physique. It additionally reduces irritation and prevents the blockage of arteries.

Some research critiques display that olive oil has the power to scale back blood stress, a major danger issue for coronary heart illness. Therefore, further virgin olive oil additionally has vital cardiovascular advantages.

4. Strengthens Bones

Some phytochemicals current in olives and olive oil assist in stopping bone loss. Olive oil dietary supplements enhance irritation and reduce oxidative stress in rheumatoid arthritis. In addition, olives dramatically enhance grip energy, joint discomfort, and early rigidity in sufferers with rheumatoid arthritis. 

Studies point out that an olive-rich eating regimen may be related to decreasing fracture charges.

5. Rich in Antioxidants 

Antioxidants in your eating regimen can lower the probabilities of creating continual illnesses. High ranges of free radicals within the physique could cause oxidative stress. As a end result, it damages the cells and tissues. Oxidative stress may also trigger illnesses resembling coronary heart illness and most cancers.

Olives are excessive in antioxidants, which give a wide range of well being benefits. For instance, antioxidants assist cut back irritation and microbe progress inhibition. In addition, consuming the pulpy residue from olives raises glutathione. It is without doubt one of the most potent antioxidants within the physique. According to research, glutathione helps cut back irritation and aids the physique to struggle in opposition to an infection.

6. Antibacterial Properties

Some antioxidants in olive and olive oil assist organic exercise and assist reduce your probability of creating continual diseases. Additionally, they might help cut back irritation and decrease your blood levels of cholesterol. As a end result, olives might cut back the danger of coronary heart illness.

Olive oil supplies a wide range of antibacterials that assist stop or remove harmful microorganisms. Helicobacter pylori is one among them. It is a micro organism that dwells within the abdomen and should trigger abdomen ulceration and bowel most cancers. However, research has demonstrated that further virgin olive oil is efficient as it will possibly defend in opposition to eight potent micro organism strains.

7. Improves Brain Health

Oxidative injury to the mind additionally results in Alzheimer's illness. Excess free radicals produced within the physique can injury the mind tissues and this may result in a number of signs, resembling reminiscence loss and confusion.

A study proposed that further virgin olive oil helps stop Alzheimer's illness. It is because of olive’s protecting impact on blood vessels within the mind. Oleocanthal-rich further virgin olive oil might assist cut back or halt the course of Alzheimer's illness. 

8. Helps with Depression

Studies counsel, individuals who eat unhealthy meals are at a higher danger of creating despair. For instance, consuming meals wealthy in trans fat and prepackaged baked merchandise usually tend to endure from despair. 

A analysis study discovered that olive oil has antidepressant properties that assist protect the neurological system. In addition, they could be efficient in treating despair and nervousness.

Recipes Using Olives and Olive Oil

There are tons of recipes with olive oil. Italian and Pan-European delicacies utilises olive oil to its utmost. However, the identical isn't true for olives. Raw and processed olives aren't probably the most wonderful tasters on the market. Worry not, listed below are two of our favorite recipes utilizing olives!

1. Olive Salad 

Olives: Benefits, Risks & More- HealthifyMe

Preparation time: quarter-hour 

Serves: 1


  • Green olives: 50 g
  • Lemon (seedless, finely chopped): 5 g
  • Lemon Juice: 30 ml
  • Shallots (finely chopped): 10 g
  • Black Pepper: 2 g
  • Olive oil: 10 ml
  • Mint (chopped): 10 g
  • Parsley (chopped): 10 g


  1. Crush the olives utilizing the facet of a knife. Add them to a bowl. 
  2. Add chopped lemons and shallots to a big bowl. Season with salt and pepper. Season and blend. 
  3. Allow 5 minutes for the flavours to mix and the shallots to pickle barely.
  4. Heat the oil in a small saucepan over medium-high warmth. 
  5. Olive oil and shallots needs to be warmed totally and barely softened for 4 minutes.
  6. Now add them to the combination. 
  7. You may also spice it up with a squeeze of lemon juice or salt and pepper to style.
  8. Enjoy!

2. Green Olive Herb Pasta 

Olives: Benefits, Risks & More- HealthifyMe

Preparation time: half-hour

Serves: 1


  • Whole wheat Pasta- 220 g
  • Extra-virgin olive oil: 10 ml
  • Garlic (smashed): 2 cloves
  • Parsley (finely chopped): 10 g
  • Olives: 50 g
  • Red Pepper Flakes: 3 g
  • Basil Leaves: 10 g
  • Lemon juice: 5 ml
  • Lemon Zest
  • Salt


  1. Add the pasta to a giant pot of boiling water with salt. 
  2. In one other heavy backside pot, heat the oil to medium warmth. Add the garlic and parsley and simmer for about 5 minutes. 
  3. Keep stirring usually and saute the chopped garlic until they're barely brown.
  4. Add the olives and purple pepper flakes.
  5. Transfer the pasta to the sauce within the saucepan and stir it. 
  6. Add further pasta liquid if mandatory and cook dinner. 
  7. Serve with basil, lemon zest, and lemon juice on prime of the spaghetti. Salt to style if mandatory.
  8. Sprinkle some oil over the spaghetti and revel in.

Possible Risks and Precautions

Olives even have some negative effects for those who eat greater than required. Although these may be mitigated by correct use alongside a balanced eating regimen, realizing them is significant. 

Olives are typically very wholesome and don't pose dangers to your well being. However, improper consumption can probably result in well being points.

Here are some frequent potential dangers related to the consumption of olives:

1. Weight Gain

Olives comprise a number of sodium. A continued eating regimen with extra sodium might trigger bloating. Additionally, excessive sodium ranges could cause extreme well being points within the physique. Olives additionally comprise a number of fat in them. Although these are good fat and good ldl cholesterol, they could be liable for inflicting pointless weight acquire if consumed excessively.

2. Allergies

Allergies to olives are typically uncommon. However, olive bushes comprise a number of pollen. Moreover, pollen allergy is widespread worldwide. Sometimes pollen can follow the floor of olives.

Studies present that if you're allergic to pollen and eat uncooked olives, you could expertise an allergy. They can worsen any preexisting allergy symptoms in folks. However, you possibly can keep away from this by taking processed olives. 

Some frequent signs are:

  • Fatigue
  • Dry mouth
  • Rough throat
  • Itchiness

3. Low-quality Cholesterol

Olives comprise low-quality HDL (often known as good ldl cholesterol). However, the quantity of HDL within the physique isn't essential. Instead, it's how effectively the HDL works within the physique. Its position is to hold the ldl cholesterol from the physique to the liver. Therefore, low-quality HDL can't operate effectively. As a end result, olives might negatively have an effect on ldl cholesterol functioning for those who eat too many. 

4. Contains Heavy Elements

There is a slight chance that olives comprise hint quantities of boron, sulfur, tin, and lithium. Consuming an extreme quantity of heavy metals may be detrimental to your well being and lift your probability of creating most cancers. The degree of those metals in olives, then again, is commonly a lot under the deadly restrict. As a end result, this fruit is innocent. However, extreme consumption through the years might have adversarial results.

5. Contains Acrylamide

According to a number of studies, acrylamide might improve the danger of most cancers. In addition, when olives are over-processed, they retailer some chemical compounds. As a end result, sure olive varieties, notably mature California black olives have elevated ranges of acrylamide as a consequence of processing.


Olives give a savoury notice to meals and snacks. They comprise wholesome fat. Additionally, they're related to varied well being benefits, together with improved coronary heart well being. This fruit is kind of easy to combine into your routine. It enhances a wholesome, whole-food-based eating regimen effectively. Finally, high-quality further virgin olive oil might enhance your coronary heart, mind, and joint well being as a consequence of its potent antioxidants.

Generations have benefited from olives and olive oil. However, olives are excessive in dietary fibre, important for optimum intestine well being. Additionally, they embrace minerals that the physique wants for correct functioning, resembling iron and copper. Consume olives moderately, as their preservation occurs in a brine that's heavy in salt.

Frequently Asked Questions (FAQs)

Q. Is it good to eat olives on daily basis?

A. You can eat olives on daily basis. Olives have a excessive focus of vitamin E and different potent antioxidants. They are useful to the center and assist stop osteoporosis and most cancers. To keep beneath the fats consumption necessities, limit your consumption as much as 24 olives every day.

Q. Do olives have any well being advantages?

A. Yes, olives have many well being advantages. They comprise antioxidants that regulate your ldl cholesterol. They assist metabolism by dashing up your digestion. Olives additionally comprise vitamin E and good fat. In addition, these struggle in opposition to weight problems and diabetes. They may even assist struggle osteoporosis and most cancers.

Q. Are olives good in your pores and skin?

A. Olive oil is wealthy in antioxidants. It prevents oxidative stress attributable to extra free radicals. In addition, antioxidants inhibit ageing. Olives comprise oleic acid, which improves pores and skin well being. The antibacterial properties of olive oil destroys micro organism from the pores and skin and prevents zits. 

Q. Do olives cut back stomach fats?

A. Low-calorie density and good sources of wholesome fat. These fruits might help you drop pounds by making you're feeling full for longer. In addition, they cut back meals cravings by delaying starvation. However, when consumed in extra, they will have fairly the alternative impact.

Q. What are the negative effects of consuming olives?

A. Although olives have a plethora of well being advantages. However, canned olives are available in brine, which will increase their sodium content material (salt). A eating regimen heavy in salt might result in the event of coronary heart illnesses.

Q. Are olives excessive in salt?

A. Olives comprise a heavy quantity of sodium. A single olive has greater than 100 mg of sodium. Therefore, a 100 gram serving of inexperienced olives supplies 1550 mg of sodium. This quantity is round 60% of your day by day advisable worth.

Q. Are inexperienced olives more healthy than black olives?

A. There are not any vital distinctions between the 2 hues. Olives comprise a wide range of useful lipids and minerals, like copper and iron. Additionally, these are stuffed with vitamin E and different antioxidants.

Q. Does consuming olives assist hair develop?

A. Olives embrace fatty acids that may assist heal hair shaft injury. Additionally, frequent use of black olives for hair can assist within the preservation of pure hair color. 

Q. When is the most effective time to eat olives?

A. One can eat olives at any time of the day. However, they're wealthy in wholesome fat. Therefore one can eat them earlier than bedtime, if you need a wholesome night time time snack. In addition, they steadiness blood sugar, assist you really feel fuller, and assist night time's sleep.

Q. Are olives good for hair progress?

A. Olives embrace fatty acids that aids within the therapeutic of broken hair shafts. Additionally, common use of black olives for hair may help in retaining the pure color of your scalp. On the opposite hand, olives don't promote hair progress independently. 

Q. Are olives good in your liver?

A. Olive oil safeguards the liver from oxidative injury. A well-balanced eating regimen wealthy in olive oil helped the liver get well from hepatic steatosis. The useful advantages of olive oil on liver fats and different areas of well being make it a vital part of a balanced eating regimen.

Q. Are olives OK for hypertension?

A. Yes, olives are excessive in heart-healthy fat that assist lower your systolic blood stress. Olives, then again, are additionally excessive in salt. So, extreme sodium buildup may be the contributing issue  to cardiovascular issues in the long term.

Q. How many olives ought to I eat a day?

A. Olives are a wholesome snack that one might have day by day. Compared to different vegetables and fruit, olives have a excessive focus of vitamin E and different highly effective antioxidants. They are additionally advantageous to the immune system. However, restrict your consumption of olives to not more than 24 per day to fulfill the advisable day by day fats consumption.

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