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In this article, we analyze the scientific reasons that make olives good for you. Olives belong to a group of fruits called stone fruits.
They're biologically related to mangoes, cherries, peaches, almonds, and pistachios and are known to be high in natural compounds that are beneficial for the heart, liver, and bones. These fruits are generally consumed in Mediterranean dishes, including pasta, pizza, salads, and sandwiches.
Olives are usually green or black in color. They're widely grown in pleasant climates throughout the Mediterranean region. They're also pressed to produce olive oil, a popular healthy fat. Read on to find out about the properties that make olives good for you.
Olives Nutrition Facts
According to the U.S. Department of Agriculture, hundred grams of canned olives provide:
- Calories: 116 kcal
- Protein: 0.8 grams
- Carbs: 6 grams
- Sugar: 0 grams
- Fiber: 1.6 grams
- Total Fat: 10.9 grams
- Saturated Fat: 2.3 grams
- Monounsaturated Fat: 7.7 grams
- Polyunsaturated Fat: 0.6 grams
Olives are low-carb fruits and contain healthy fats, including monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). They also contain a small amount of dietary fiber that might help people with constipation. The nutritional profile of olives reveals that they are among the fruits diabetics can eat. Vitamins, minerals, and antioxidants make olives good for you.
Nutritional Benefits of Olives
They're a good source of various categories of nutrients, including vitamins and minerals. The following vitamins and minerals make olives good for you:
- Vitamin E: It's also known as tocopherol and is a strong fat-soluble antioxidant usually found in plants. Tocopherols are of different subtypes and protect the body from oxidative stress. Olives are amazing sources of vitamin E.
- Calcium: Calcium is crucial for the synthesis and maintenance of bones and teeth. This mineral is also required for heart contraction, muscle contraction, and nerve impulse generation.
- Iron: Olives are considered a moderate source of non-heme iron. Iron is essential for the function of hemoglobin, which helps transport oxygen through the blood.
- Sodium: Olives also contain sodium, an essential ion that helps maintain fluid and electrolyte balance in the body.
- Copper: Both green and black olives contain copper, a mineral that's required for various metabolic processes. A deficiency of copper can be detrimental to health.
Apart from these vitamins and minerals, there are several other compounds that make olives good for you.
- Oleuropein: It's present in raw olives and is known to have beneficial properties. Studies are being conducted to understand more about its potency.
- Hydroxytyrosol: Oleuropein is converted into hydroxytyrosol during the ripening stage. This compound is also being studied for potential beneficial properties.
- Tyrosol: This is an antioxidant and can prevent the growth of cancer cells.
- Oleanolic acid: This compound has anti-inflammatory properties and helps protect the liver.
- Quercetin: Quercetin is known to reduce and regulate blood pressure in people with hypertension.
Are Black Olives Good for You?
Black olives are quite similar to green olives in terms of nutritional benefits. The nutritional profile of black olives reveals several anti-inflammatory and antioxidant properties that are linked to improved overall health.
Naturally occurring antioxidant compounds can protect the liver and prevent Non-Alcoholic Fatty Liver Disease (NAFLD) and liver cirrhosis. These compounds make olives good for you and also prevent chronic inflammatory diseases, including joint pain and heart disease.
Are Green Olives Good for You?
Green olives are commonly used in the production of olive oil. Regular consumption of green olives and olive oil can prevent several health conditions.
The antioxidant content makes fresh green olives good for you. They're added to pasta, pizza, and other dishes in the Mediterranean diet and can be pickled in brine and preserved for months. They're often added to sandwiches and stir-fried foods worldwide. The use of olive oil made from green olives has gained popularity recently.
A balanced diet that includes a variety of antioxidant-rich fruits and vegetables is crucial for overall health. Olives are available fresh as well as canned in the grocery store and online. Go for certified organic ones for health benefits.
