Black olives benefits several parts of your body. Black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. Black olives may appear unassuming, but the little fruit (as it’s botanically classified) packs a pretty big nutritional punch. Olives are a good source of dietary fiber, which keeps your digestion healthy and cholesterol in check. They also provide iron, which is a major component of your red blood cells, and vitamin E, a powerful antioxidant. If you’re watching your sodium intake, however, keep in mind that olives are a pretty significant source of the mineral. Here we are going to discuss the benefits of black olives.
Black Olives Benefits
Cardiovascular benefits
When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol.
Cancer prevention
Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.
Skin and hair health
Black olives are rich in fatty acids and antioxidants that nourish, hydrate, and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. You can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.
Bone and connective tissue
The anti-inflammatory abilities of the monounsaturated fats, vitamin E, and polyphenols in black olives may also help dull the asperity of asthma, osteoarthritis, and rheumatoid arthritis. Most of the suffering in having one of these three bone maladies is brought about by high levels of free radicals. Olive oil also contains a chemical called oleocanthal, which acts as a painkiller. Research has found that oleocanthal inhibits inflammation by the same means that drugs like Ibuprofen do.
Digestive tract health
Frequent consumption of both vitamin E and monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.
Good source of iron
Black olives are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of several enzymes, including iron catalase, iron peroxidase, and cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.
Eye health
One cup of black olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma, and other age-related ocular diseases.
Weight loss
Monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to break down fats inside fat cells, get rid of belly fat and reduce insulin insensitivity. People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.
Increases blood levels
Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.
Prevents allergies
New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breathe easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through their anti-inflammatory properties.
10g Black Olives Nutrition Facts
- Calories 36
- Total Fat 3.24g
- Saturated Fat 0.429g
- Polyunsaturated Fat 0.277g
- Monounsaturated Fat 2.395g
- Cholesterol 0mg
- Sodium 299mg
- Potassium 3mg
- Total Carbohydrate 2.06g
- Dietary Fiber 1g
- Sugars 0g
- Protein 0.3g
How many black olives should I eat a day?
To keep your saturated fat intake within the recommended guidelines, it’s best to limit your intake to 2–3 ounces (56–84 grams) — about 16–24 small- to medium-sized olives — per day. Though olives may aid weight loss, they’re high in salt and fat — and eating too many of them may offset your weight loss success.
Are black olives healthier than green?
There are no nutritional differences between green and black olives. Olives are endowed with high amounts of good monounsaturated fat and minerals, such as iron and copper. They’re also rich in vitamin E, polyphenols, and flavonoids, which are antioxidants [that] have anti-inflammatory benefits.
