Are Olives Good For You?

These fruits are tiny but certainly loaded with many nutritional values. The best part is it has 0 grams of Sugar! A 100-gram of Olive has about 115-145 calories of about 59 calories in 10 olives. 

A 100-gram of canned Olives have the following nutritional composition:

• Calories: 116
• Protein: 0.8 grams
• Carbs: 6 grams
• Sugar: 0 grams
• Fiber: 1.6 grams
• Fat: 10.9 grams
• Saturated: 2.3 grams
• Monounsaturated: 7.7 grams
• Polyunsaturated: 0.6 grams

Calories

One of the main benefits of olives is that they contain a moderate amount of calories in a serving. When consumed as part of a diverse menu, this calorie count can support a healthy eating pattern when taken in moderation.

Fat

The rich nutrient content and great importance of olives is the known fact for a long time now. This is because they contain omega-3 and omega-6 fatty acids which are necessary for a healthy person.

By keeping the cholesterol level in moderation, lowering the blood pressure levels, and also clearing arteries of any clogs it stops heart diseases. In addition to its full-feeling property, olive fats facilitate the absorption of vitamins A, D, E, and K.

Types of Olives

Throughout the globe, there exists an abundance of olive types numbering in the hundreds or perhaps thousands. Yet approximately 150 of them are commonly grown for consumption and production purposes to obtain olive oil. The 15 most popular types are:

1. Kalamata
2. Black olives
3. Green olives
4. Arbequina
5. Mission
6. Niçoise
7. Picholine
8. Cerignola
9. Manzanilla
10. Castelvetrano
11. Gaeta
12. Nyon
13. Ligurian
14. Alfonso
15. Amfissa

These fruits have been consumed for thousands of years, deriving their appeal from heart-healthy fats to potent antioxidants.

For example, Green olives and Kalamata olives are super beneficial for health, skin, and even brain functions. Maintaining a healthy skin and immune system would be almost impossible without green olives which contain high levels of vitamin E, while oleic acid found in them reduces cases of inflammation-related diseases. 

Here are 17 benefits that these Olives provide:

Olives contain very strong antioxidants notably polyphenols and Vitamin E. These elements help protect your cells from the destruction caused by free radicals. Free radicals are unstable molecules that could lead to oxidation stress.

Olives contain antioxidants such as oleocanthal, oleuropein, hydroxytyrosol, and tyrosol. These chemicals address free radical ingredients apart from their inflammatory benefits.

Oleuropein is the largest polyphenol that is found in olives. This compound's anti-inflammatory properties also extend to its antibacterial and antioxidant activities. Certain research indicates that they possess properties that are capable of fighting cancer. They could also help keep our brains and minds fit.

Olive consists of Oleocanthal which is a very powerful anti-inflammatory agent. This tells us that it can be used in fighting chronic inflammation. Moreover, researchers have shown that Oleocanthal performs just like a common pain-relieving medication called Ibuprofen.

This Oleic acid in olive, which consists of monounsaturated fat only, can help reduce inflammation. The prevention or management of inflammatory diseases may be facilitated by consuming olives.

Some people believe that the Mediterranean diet that is abundant in olives and olive oil may decrease markers associated with inflammation within the body improving an individual’s health in general and reducing disease risk.

The cardioprotective benefits of olive are highly supported by research. Olive helps to reduce various factors that contribute to heart disease.

It enhances the Endothelial function (smooth blood flow) that lines the vessels of the blood. Equally important, olive helps in reducing high blood pressure which is a significant risk factor for heart attacks and stroke.

This can further lead to decreased levels of LDL (low-density lipoprotein) which is considered bad while increasing those of HDL (high-density lipoprotein) thereby improving your health generally. 

The antioxidants present in it prevent LDL particle oxidation which plays a vital role in causing coronary heart problems. Besides, it is believed that olive might help in reversing unwanted blood clotting.

Olives are capable of controlling type-2 diabetes. It serves to enhance insulin sensitivity and minimizes post-meal sugar spikes. Monounsaturated fats are contained in olives which also help to slow down glucose absorption into the blood and regulate blood sugar levels.

The anti-inflammatory properties of olives fight the inflammation faced by those who suffer from diabetes. Including olives in your diet can help to lower blood sugar levels, and minimize diabetes-related issues for individuals already diagnosed with it.

Additionally, some researches show that a Mediterranean diet rich in olives reduce the chance of acquiring Type 2 diabetes to about 40%.

Though calorie-rich, olive oil can help you control weight gain. Olives are rich in mono-unsaturated fats that may assist you and the body to stay full and satisfied after consuming them with a balanced diet. 

It is possible to eat fewer calories if you feel more full and therefore this process helps prevent unnecessary weight gain or loss. In simpler terms, healthy fats contained in olives might be useful for decreasing your hunger making it less possible to consume large amounts of food during the day.

Moreover, researchers’ findings reveal that high olives consumption might lead to better enduring results in weight loss programs compared to diets low on fat content.

Although further studies are needed, there is some evidence that olives can protect against some forms of cancer. It is possible that these anti-inflammatory properties of olives also take part since long-term inflammation results in cancer formation.

As mentioned earlier, Olives contain polyphenols and oleic acid. These substances may help in inhibiting tumor growth, pain reduction, and fight against oxidative stress which have all been linked to cancer.

As per some observations, those people who consume more olives have low rates of some types of cancer especially the breast and the digestive tract. Moreover, the Mediterranean diet which contains a lot of olives has been linked to a lower cancer rate.

Olives could be good for the brain and help improve how well we think. This is because it can stop harmful substances from entering our brain cells through our bloodstreams, such as aging-related damage and such illnesses as Alzheimer's disease.

Monounsaturated fats in olives also help maintain the brain’s cell integrity so that they can function properly. Many studies claim that olives can improve the way our brains work and prevent them from deteriorating as we age.

Also, Alzheimer's disease can be avoided if people consume food made from olives that have high olive oil content.

The antibacterial properties of olives especially Green olives have been proved and the reason behind this is its polyphenols content especially one known as Oleuropein.

Oleuropein is a phenolic compound that is derived from olives, possessing numerous functions such as antioxidant, lipid-lowering, anti-atherosclerosis, and regulating inflammatory response.

These components prevent different pathogenic bacteria even bacteria that are immune to antibiotics. They act like a shield against bacteria. A few laboratory tests have claimed that olives can work against Helicobacter pylori-a bacterium responsible for peptic ulcers including some forms of gastric cancer.

Eating olives with balanced meals can often help reduce hypertension, which is the main risk for stroke and heart attacks. The Kalamata olives tend to have one of the best effects in this regard.

Polyphenols together with monounsaturated fats are considered factors contributing to this advantage in Olives. There seems to be a connection between this benefit and the amount of olives consumed, consuming olives helps in decreasing the levels of blood pressure. 

This results in reduced blood pressure because these substances are believed to make blood vessels more elastic, thereby making them function better. Moreover, many studies have shown that including olives in their diet from other fats may significantly lower both systolic and diastolic blood pressure. 

There are many contributions olives make towards having healthy skin. High vitamin E content in it safeguards against free radicals and UV ray damage.

Did you know that Olives also contain Squalene, which acts as an antioxidant contributing to anti-aging processes? Many people also apply face packs or olive oil on their face and body as a means of moisture retention that would help maintain the softness of the skin.

Inflammation reduction through consuming olives may also alleviate symptoms linked with Psoriasis such as Eczema. The extract from Olives like the oils when eaten or topped, contributes to wound healing by enhancing skin elasticity and diminishing stretch marks. 

Olives help in keeping bone condition outstanding and it might be used as a measure against osteoporosis. This is because of some components in it which facilitate the absorption of calcium in the body thus important for maintaining strong bones. 

Besides, olives have anti-inflammatory elements that can safeguard bones from being affected by inflammatory conditions hence avoiding chances for bone loss as a result of inflammation. Various researches show that people taking a Mediterranean diet having olives have stronger bones and teeth. 

Olives have Oleuropein, which may prevent bone loss by promoting the formation of Osteoblasts (bone-building cells). Moreover, Olives also contain Vitamin K which helps in providing minerals to your bones.

Oleocanthal, one of the chemical compounds in olives, has been found to have anti-inflammatory effects as observed in Ibuprofen. Incorporating olives in your meals could help you fight against inflammatory effects thus probably minimizing joint aches as well as rigidity. 

Researches show that patients who have rheumatoid arthritis, consume olives and olive oils and experience improved arthritis conditions and decreased pain in the joints.

Additionally, antioxidants found in them can prevent further cartilage breakdown which is critical for healing from arthritic pain. However, olive does not cure RA by itself, it may be used as part of an anti-inflammatory diet by people who suffer from this disease.

There are multiple ways through which Olive may help in enhancing the human digestive system. One of them is that it contains healthy fats that can help promote bile production leading to breaking down fats and ensuring that bowel movements work effectively.

Since Olives are anti-inflammatory and contain anti-oxidants, they help reduce the inflammation of the intestines and prevent infections associated with this part of the body; hence, limiting possibilities for developing inflammatory bowel diseases such as Crohn’s disease or ulcerative colitis.

Furthermore, a few scientific investigations indicate that regular consumption of olive oil reduces the rate of development as well as increases healing properties against gastric ulcers. It might also help maintain balance of gut flora leading to an improved microbiome.

Olives have a role in improving insulin sensitivity which is crucial in glucose levels management as well as preventing Type 2 diabetes whereas its monounsaturated fats like oleic acid aid in cellular response efficiency towards insulin hence better glucose spikes.

This may result in lower chances of getting diabetes by enhancing stable and reduced insulin resistance blood sugar levels. The presence of anti-inflammatory constituents in Olives may alternatively serve as a strategy for preventing the inflammation related to diabetes resistance to insulin. 

However, though olives remain a good diet for diabetic patients it is recommended to consume them moderately mostly due to their high calorific value.

Recent research is uncovering possible positive effects of consuming olives on human mental well-being especially its influence on moodiness or depression.

Since it contains anti-inflammatory substances, it can help fight against neuroinflammation that comes along with a depressed state while its high levels of oleic acid together with antioxidants that protect against free radicals make it suitable for promoting healthy functioning brains. 

According to various surveys, people who live in regions where olives are grown do not suffer from serious forms of long-lasting sadness.

However, it is not concluded with enough evidence that it eliminates depression, incorporating Olives as a part of every meal helps an individual in their overall health.