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Olives are rich in vitamin E and other antioxidants, are good for the heart and may protect against osteoporosis and cancer

Image: Eric Prouzet in Unsplash

The olive is a small fruit that grows on olive trees (European oil). It belongs to a group of fruits called drupes, or stone fruits, the same as mangoes, cherries and peaches.

Olives are rich in vitamin E and other antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. The healthy fats from olives are extracted to produce olive oil, one of the main components of the highly praised Mediterranean diet.

Often consumed in salads, pastas and delicacies such as pies, an average olive weighs between 3 and 5 grams (1). There are several types of olives, some are green and turn black when they ripen. Others remain green, even when fully ripe. In the Mediterranean region, 90% of olives are used to make oil (2).

Nutritional information

Olives contain 115 to 145 calories per 100 grams, or about 59 calories per 10 olives. Check the nutritional composition of 100 grams of canned ripe olives (3):

• Calories: 115 kcal
• Water: 80%
• Protein: 0.8 g
• Carbohydrates: 6.3 g
• sugar: zero
• Fiber: 3.2 g
• Fats: 10.7 g
• Saturated: 1.42 g
• Monounsaturated: 7.89 g
• Polyunsaturated: 0.91 g

good fat

Olives are made up of 11 to 15% fat, with oleic acid, a type of monounsaturated fatty acid, representing 74% of these fats. It is the main component of olive oil.

Oleic acid is linked to several health benefits, including decreased inflammation and lower risk of heart disease, as well as helping to fight cancer (see studies on this: 4, 5, 6 and 7). Therefore, it can be said that olives are a source of good fats, which are those necessary for the proper functioning of our body.

Carbohydrates and Fiber

Carbohydrates represent 4 to 6% of olives, making them a low-carb fruit, especially since most of them are fiber. They represent 52 to 86% of the total carbohydrate content of an olive.

The net content of digestible carbohydrates is therefore very low. However, olives are still a relatively poor source of fiber, as 10 olives provide only about 1.5 grams.

Vitamins and minerals

Olives are a good source of various vitamins and minerals, some of which are added during processing. The beneficial compounds of this fruit include:

• Vitamin E - Vegetable foods high in good fat often contain large amounts of this powerful antioxidant;
• Iron - Black olives are a good source of iron, which is important for your red blood cells to carry oxygen (8);
• Copper - This essential mineral is often lacking in the typical Western diet. Copper deficiency can increase the risk of heart disease (9 and 10);
• Calcium - The most abundant mineral in our body, calcium is essential for bone, muscle and nerve function (11);
• Sodium - Most olives contain large amounts of sodium as they are packaged in brine or salt water. This makes them a healthy option for people with low blood pressure, but they demand attention from those with high blood pressure.

Other plant compounds

Olives are rich in many plant compounds, particularly antioxidants, including (12):

• Oleuropein - This is the most abundant antioxidant in fresh and green olives. It is linked to many health benefits (13);
• Hydroxytyrosol - During olive ripening, oleuropein is broken down into hydroxytyrosol. It is also a powerful antioxidant (14 and 15);
• Tyrosol - More prevalent in olive oil, this antioxidant is not as potent as hydroxytyrosol. However, it can help prevent heart disease (16 and 17);
• Oleanolic Acid - This antioxidant can help prevent liver damage, regulate blood fats, and reduce inflammation (18 and 19);
• Quercetin - This nutrient helps reduce blood pressure and improve heart health.

olive processing

The most common varieties of whole olives are:

• Pickled Spanish Green Olives
• Greek black olives, raw
• California olives, matured with oxidation and then pickled

As olives are very bitter, they are usually not eaten fresh. Instead, they are cured and fermented. This process removes bitter compounds such as oleuropein, which are more abundant in green olives. Lower levels of bitter compounds are found in ripe black olives (13 and 20).

However, there are some varieties that do not need processing and can be consumed when ripe. Processing olives can take anywhere from a few days to a few months, depending on the method used. Processing methods are often based on local traditions, which affect the flavor, color and texture of the fruit (13).

Lactic acid is also important during fermentation. It acts as a natural preservative that protects olives from harmful bacteria. Scientists are currently studying whether fermented olives have probiotic effects. This could lead to improved digestive health (21 and 22).

Health Benefits of Olives

Olives are a fundamental element of the Mediterranean diet. It is associated with many health benefits, especially for the heart and cancer prevention. Know more:

Antioxidant properties

Dietary antioxidants have been shown to reduce the risk of chronic diseases such as heart disease and cancer. Olives are rich in antioxidants, with health benefits ranging from fighting inflammation to reducing the growth of microorganisms (23).

One study showed that ingesting a residue from the pulp of olives significantly increased blood levels of glutathione, one of the body's most powerful antioxidants (24 and 25).

Improved heart health

High cholesterol and blood pressure are risk factors for heart disease. 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 (26 and 27).

In addition, some studies note that olives and oil can lower blood pressure (28 and 29).

better bone health

Osteoporosis is characterized by decreased bone mass and bone quality, increasing the risk of fractures. Osteoporosis rates are lower in Mediterranean countries than elsewhere in Europe, leading to speculation that olives may protect against this condition (30 and 31).

Animal studies have shown that some of the plant compounds found in olives and oil help prevent bone loss (see studies on this: 30, 32, 33 and 34). Human studies are still lacking, but animal tests and data linking the Mediterranean diet to decreased fracture rates are promising (31).

cancer prevention

Olives and olive oil are commonly consumed in the Mediterranean region, where rates of cancer and other chronic diseases are lower than in other Western countries (35). So it's possible that olives help reduce the risk of cancer.

This may be partially due to its high content of antioxidants and oleic acid. Test tube studies reveal that these compounds interrupt the life cycle of cancer cells in the breast, colon and stomach (see studies on this: 6, 7, 36, 37 and 38).

However, studies in humans are needed to confirm these results. At this point, it is unclear whether ingesting olives or olive oil has any effect on cancer.

possible disadvantages

Olives are well tolerated by most people, but may contain large amounts of salt due to the liquid in the canning for packaging.

Allergy

Although allergy to olive pollen is common, allergy to olives is rare. After eating olives, sensitive individuals may experience allergic reactions in the mouth or throat (39).

Heavy metals

Olives can contain heavy metals and minerals such as boron, sulfur, tin and lithium.

Consuming a high amount of heavy metals can harm your health and increase your risk of cancer. However, the amount of these metals in olives is generally well below the legal limit. Therefore, the fruit is considered safe (40 and 41).

Acrylamide

Acrylamide is linked to an increased risk of cancer in some studies, although other scientists question the connection (42 and 43). However, authorities recommend limiting acrylamide intake as much as possible (44).

Some olive varieties - especially California ripe black olives - may contain large amounts of acrylamide as a result of processing (45, 46 and 47).

Conclusion

Olives are a tasty and delicious addition to meals or appetizers. It is low in carbohydrates and high in healthy fats. They are also linked to several health benefits, including improving heart health.

This stone fruit is very easy to incorporate into your routine and is a great complement to a healthy diet based on fresh foods.