What are the Benefits of Olives And Its Side Effects

Olives provide numerous health benefits. Olives are a nutritious fruit that provide antioxidants, healthy fats, vitamins, and minerals. Regularly consuming olives may help protect against heart disease, cancer, inflammation, and other health issues. Here we are going to discuss more details.

What are the Benefits of Olives

Rich in antioxidants

Olives are rich in antioxidants like oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin, which help combat free radicals and may reduce the risk of diseases like cancer and heart disease.

May help improve heart health

The monounsaturated fats in olives, especially oleic acid, may help improve heart health by regulating cholesterol levels and protecting LDL (bad) cholesterol from oxidation. Some studies suggest olives and olive oil may also reduce blood pressure.

Good source of vitamin E

Olives are a good source of vitamin E, which is essential for immune system health and metabolism. Vitamin E also helps keep skin healthy and youthful.

Anti-inflammatory compounds

Olives contain anti-inflammatory compounds like oleocanthal, which may help reduce inflammation in the body. Chronic inflammation is linked to many diseases.

Low in calories

Olives are low in calories - a serving of 10 black olives has only 59 calories. They can be a healthy snack option.

Good source of several vitamins and minerals

Olives are a good source of several vitamins and minerals including iron, copper, calcium, and fiber. The brining process used to preserve olives may also increase beneficial antioxidants.

Olives Side Effects 

While olives provide many health benefits, there are some potential side effects to be aware of:

• Olives are high in sodium, especially canned or brined olives. Consuming too many olives can contribute to high blood pressure in some people.

• Olives may interact with certain medications, including blood sugar lowering drugs and blood pressure medications. Consult with a doctor before consuming olives if taking these types of medications.

• Olives contain a compound called oleuropein which can potentially lower blood sugar levels too much in people with diabetes who are already taking blood sugar lowering medications.

• There is not enough information on the safety of olives during pregnancy and breastfeeding. It's best to consume olives in normal food amounts and avoid excess.

• Olive pollen can cause seasonal allergies in some people.

• Applying olive oil topically may cause delayed allergic reactions or contact dermatitis in rare cases.

• Consuming too many olives can lead to weight gain due to their high fat content, even though the fats are healthy.

In general, olives are safe to consume in moderation as part of a healthy diet. Eating 5-6 olives per day is considered a reasonable amount. However, people with certain medical conditions or allergies should consult with their doctor before adding olives to their diet.