Olives are small fruits that belong to drupes (a group of fruits) and are grown on olive trees (Olea europaea). They also contain a high amount of vitamins and minerals, including vitamins E and A, among many others. Olives are fermented to reduce the bitter flavor and improve the taste.

Olives are rich in antioxidants and own anti-cancer properties. They offer several health benefits, such as improving heart and bone health, preventing cancer, improving skin health and much more. Olives are eaten in multiple different ways from enjoying in salads to adding in sandwiches. Besides that, olive oil is also consumed widely in Mediterranean cuisine. If you are interested in learning more about health benefits, read the last word!

Nutritional Profile of Olives

Olives are rich in nutrients, and from the 50 grams of olives, you can get:

• Calories: 58
• Protein: 0.4 grams
• Carbs: 4 grams
• Fiber: 0.8 grams
• Calcium: 44 milligrams
• Potassium: 4 milligrams
• Iron: 2 milligrams
• Sodium: 368 milligrams
• Choline: 5 milligrams
• Magnesium: 2 milligrams
• Vitamin E: 1 milligrams
• Vitamin K: 1 microgram

Plant Compounds In Olives

Following are the different plant compounds present in olives:

• Oleuropein: It is an antioxidant and the most abundant plant compound. Oleuropein is found in fresh and unripe olives. It is good for your heart.
• Hydroxytyrosol: It is another antioxidant found in olives. When fresh olives start ripening, they break down oleuropein into hydroxytyrosol.
• Tyrosol: This antioxidant is responsible for the anti-cancer properties of olives.
• Oleanolic Acid: This antioxidant is beneficial for your live and reduces inflammation.
• Quercetin: This antioxidant may help with blood pressure management and promoting heart health.

What Are The Health Benefits Of Olives?

Olives offer several health benefits, including the following:

Improve The Heart Health:

74% of the total fat content in olives is oleic acid (mono-saturated fat). It has several health benefits, including heart health and cancer prevention. Oleic acid is also present in avocados and can increase HDL (good) cholesterol levels and may decrease high blood pressure. Remember that both high cholesterol and high blood pressure are significant causes of heart disease. Besides that, about 15% of the fat present in the olives is saturated, while 11% is polyunsaturated (omega-3 and omega-6 fatty acids).

Reduces Inflammation

Chronic inflammation is linked with chronic diseases such as heart disease, cancer, arthritis and psoriasis. Since olives are rich in antioxidant properties, they help reduce inflammation and bad bacterial growth. A study showed that consuming pulpy residue from olives increased blood levels of glutathione, a powerful antioxidant found in the body. Oleanolic acid and hydroxytyrosol are two antioxidants that have been found to be beneficial for reducing inflammation in animals. Oleanolic acid also improves liver health and reduces fat levels in the blood.

Improve Bone Health

Osteoporosis is the leading cause of decreased bone mass and quality. It also increases the risk of fractures. Olives and olive oil are the main components of the Mediterranean diet, so the rates of osteoporosis are also lower in those countries than in Europe. It shows that olives are responsible for preventing osteoporosis to some extent. Some plant compounds found in olives have been linked to preventing bone mass loss. More studies are needed to determine the facts about olives being helpful in improving bone health.

Prevent Cancer

Olives and olive oil are part of the Mediterranean diet, and the risk of cancer is also less in the Mediterranean region compared to the Western region. So, olives can be linked to reducing the risk of cancer. Olives contain a compound called oleocanthal, which has been found to kill cancerous cells in test-tube studies. Olives are also rich in antioxidants and oleic acid. In observational and test-tube studies, oleic acid has been found to disrupt the production of cancer cells in the colon and stomach.

Good For Skin Health

Olives are rich in antioxidants, and therefore, they become the best anti-aging agents. They contain vitamin E and Vitamin A, which can make skin look soft and healthy. Vitamin E keeps skin moisturized and prevents the formation of free radicals, which can lead to several skin diseases. Olives also protect against harmful UV rays and ultimately reduce the aging process. Not only that, vitamin E in olives also makes your scalp healthy by increasing blood circulation and forming new blood capillaries. Vitamin A in olives maintains the pH of the skin, which is very important for glowing and healthy-looking skin.

Best Ways To Consume Olives

You can eat olives raw or extract their oil, but the process can be complex. You may buy olive oil from the supermarket, but if you can get your olive oil, that's even better. Here are some ways you may add olives to your diet:

• Drizzle sliced olives on your pizza or salads
• Great for healthy snacking
• Replace oils in baking with olive oil
• You may add olives to the omelet
• Add in pasta
• Chop and drizzle on the hummus
• Use as a sandwich topping and much more

Potential Side Effects of Olives

Generally, olives are considered safe for most people, but even then, you need to take while consuming them:

• Olives contain a high amount of salt due to packaging.
• Allergy to olives is rare, however, some individuals may experience allergic reactions in their mouth or throat.
• Acrylamide is found in ripe black olives and has been linked to an increased risk of cancer.
• Acrylamide content increases during the fermentation process; however, olive production units are finding a way to reduce this compound's content in olives.

Fermentation Of Olives

The most common types of olives are Spanish green olives (pickled), Greek black olives (raw), and California olives (ripened and pickled). When fresh, olives tend to be very bitter, so they are first cured and fermented. Fermentation tones down the bitterness of olives by reducing a compound called oleuropein, which is responsible for the bitter taste in unripe olives. It also reduces cholesterol levels in olives and increases healthy and beneficial bacteria in ripened olives.

During the fermentation process, lactic acid is produced that acts as a natural preservative, preventing olives from harmful bacteria. The fermentation process may take several days to several months, depending upon which method is used. Usually, fermentation is carried out according to local traditions, which changes the olives' taste, color and texture. However, olives do not need to go through fermentation processes; they can be eaten when fully ripe. Fermented olives may possess probiotic effects that could improve digestion.

Conclusion:

Olives are rich in vitamins E, A, K, iron, calcium and healthy fats. They contain enough amount of antioxidants, especially oleuropein, which is the most abundant antioxidant in fresh olives. Olives have been found beneficial for the heart. Besides that, they can reduce inflammation, improve bone density, prevent cancer, and improve skin health. You can consume olives as a snack or add them to your dishes as you like. Olives are generally safe, but some people may be sensitive to olives and experience some allergies.