How healthy are olives? Read the 7 benefits here

Olives are delicious on a pizza, as a snack and in a salad. In this article you can read how healthy olives are and what effects they have on your body.

You will also find out whether olives help you lose weight .

Contents:

• Facts about olives
• Why the olive is healthy
• Nutritional value
• Olives and weight loss

Facts about olives

• Olives are actually a type of fruit.
• They grew in South Asia 6,000 years ago and then spread to other countries in the Mediterranean basin.
• Olives also grew in Crete around 3000 BC, and they have even been found in Egyptian tombs from the year 2000 BC.
• A few hundred years ago, North America, South America, Japan, New Zealand and Australia were introduced to olives.

Why the olive is healthy

Olives are rich in healthy fats and antioxidants . These fruits also contain vitamin E. This gives olives important benefits for your health. We list seven health benefits for you below.

1. Good for the heart and blood vessels

Olives are high in antioxidants, including hydroxytyrosol . This substance contributes to the thinning of the blood, which can help reduce the risk of a blood clot [2].

Hydroxytyrosol can also help reduce tension on the heart and increase blood flow in the body. This is possible because this antioxidant helps dilate blood vessels and reduce tension [3].

Summary: Olives can help dilate blood vessels so blood can flow properly.

2. Beneficial for cholesterol and blood pressure

Olives are rich in unsaturated fat also called oleic acid . Research has shown that oleic acid can help lower blood pressure, which promotes heart health [2,4].

There are also indications that the healthy fats in olives can contribute to healthy cholesterol levels [2,4]. Black olives can also help prevent cholesterol from oxidizing [5]. The latter is important to keep the blood flowing properly.

Summary: Olives contribute to healthy cholesterol levels and lower blood pressure.

3. May help reduce allergic reactions

A study published in Immunobiology has shown that the antioxidant hydroxytyrosol in olive oil extract plays an important role in helping to prevent allergic reactions [6].

There are scientists who conclude, based on their research, that a high intake of olive oil may have some protective effects on asthma and allergic complaints in childhood [7].

Use olive oil as the base of dressings for healthy salads to benefit from this protective effect.

Summary: There are indications that olive oil can protect against asthma and allergic complaints.

4. Contributes to sufficient iron

Red blood cells need iron to transport oxygen in the blood. An iron deficiency can have many consequences for your health. For example, this can make you feel very tired. Eating olives contributes to sufficient iron in your body.

Black olives in particular contain a lot of iron: about 3 milligrams per 100 grams [2,8,9]. For a good absorption of this mineral, it is best to eat vegetables or fruit with vitamin C. Consider, for example, Brussels sprouts, peppers, oranges , kiwis and strawberries .

Summary: Olives (especially the black ones) provide quite a bit of iron.

5. Supports the health of our cells

Antioxidants protect the body’s cells against damage caused by free radicals. Olives are a rich source of antioxidants. For example, black olives contain a lot of vitamin E , which can help reduce the risk of cell damage [5].

The oleic acid in olives also supports the health of our cells. It can help prevent cells from behaving differently than intended. In addition, oleic acid has a purifying effect, which contributes to reducing cell damage caused by free radicals [2,4].

The terpenoids and squalene in olives can also contribute to healthy cells [4].

Summary: Eating olives can help prevent cell damage.

6. Good for the joints

Olives contain various substances that have a beneficial effect on our joints. Think of oleic acid and phenols . Both substances have been studied and shown to have anti-inflammatory effects [15]. There is also evidence that phenols can help reduce cartilage and bone destruction [16].

There are even studies showing that eating olives can protect against rheumatoid arthritis [10]. Other natural products that can help with joint complaints are turmeric , cherries , pomegranate and cocoa .

Summary: The purifying substances in olives help keep joints healthy.

7. Beneficial for eyesight

Vitamin A from olives is very important for good eyesight. This vitamin ensures that we can see well in low light. A vitamin A deficiency can even lead to night blindness [11].

Vitamin A is also important for proper lubrication of the eye [11]. In addition, this vitamin can provide protection against age-related eye ailments, such as macular degeneration (which reduces vision) and cataracts (clouding of the lens of the eye) [12].

Summary: Olives can contribute to good eyesight.

Nutritional value of olives

A 28-gram serving of green olives contains the following nutritional values ​​[13]:

• Energy: 41 kcal ( calories)
• Carbohydrates: 0 grams
  – Sugars: 0 grams
• Proteins: 0 grams
• Fats: 4 grams
• Fiber: 1 gram

Vitamins and minerals:

• Vitamin A: 2% RDA
• Vitamin E: 5% RDI
• Calcium: 1% RDA
• Magnesium: 1% RDA
• Sodium: 18%
• Copper: 2% RDA

In addition, green olives contain 0.5 milligrams of iron per 100 grams [9]. That’s 3% of the recommended daily allowance for premenopausal women . For men and women after menopause, this is 5% of the recommended daily amount of iron [14].

Olives and weight loss

You can eat olives while losing weight. Unlike most fruits, olives (like avocados ) contain almost no sugar.

Note: It is important not to eat too many olives, as they contain a lot of sodium (salt) and this can disrupt the fluid balance in the body.

Slimming tip: Try to vary the different foods when losing weight. When you do this, you get the vitamins and minerals from olives, but you don’t eat too much salt. This way, eating olives does not have to hinder your weight loss.