Olives contain a lot of health benefits. The vitamins and antioxidants found in olives may provide important health benefits. For example, some studies have shown that olives may protect against osteoporosis, in which bones become brittle or weak. Olives are also rich in vitamin E, which can improve skin health and help your immune system. Here we are going to discuss the benefits of olives and their side effects.
Health Benefits of Olives
The health benefits of olives are mostly based on their abundance of phytonutrients, particularly those which have antioxidant and anti-inflammatory properties, such as lupulin. These powerful antioxidants include flavonoids, phenols, terpenes, and anthocyanidins.
Support Heart Health
Consumption of the monounsaturated fat in olives and olive oil, particularly oleic acid, is associated with lower mortality from any cause, as well as lower cardiovascular mortality, cardiovascular events, and stroke.
Provide Probiotic Effects
Because olives are pickled in order to make them tastier to eat, they have some of the probiotic qualities of other fermented foods. So eating olives could help keep the body’s “good” bacteria healthy.
Boost Brain Health
Olives contain vitamin E. High levels of vitamin E play a role in better cognitive performance. Also, its role in protecting cells from oxidative stress protects the brain which is highly susceptible to cell damage. Diets high in olive oil have also been associated with reduced rates of Alzheimer’s disease.
Aid in Blood Sugar Control
Research shows that consuming foods high in monounsaturated fats and antioxidants, which are both abundant in olives, may help prevent and manage type 2 diabetes.
40g Olive Nutrition Facts
- Calories: 58
- Fat: 6g
- Sodium: 620mg
- Carbohydrates: 1.5g
- Fiber: 1.3g
- Sugars: 0.2g
- Protein: 0.4g
There is a slight variation in carb counts among the various types of olives, but not a considerable difference. For example, a serving of 10 small black olives has 2 grams of carbohydrate (1 gram of fiber), whereas 10 small green olives are reported to contain just 1.1 grams.
The glycemic index of a food is an indicator of how much and how fast a food raises your blood sugar. As with most non-starchy vegetables, there is no scientific study of the glycemic index of olives, but it is assumed to be low because of the low amount of sugar and starch in olives.
Unusually for a fruit, olives are high in fat—but it is mostly healthy monounsaturated fat. This type of fat can help lower LDL (“bad”) cholesterol levels and heart disease risk, and this is why olive oil is regarded as being beneficial for heart health.
Olives have just a small amount of protein, so look to other foods as a source of this macronutrient.
Vitamins and Minerals
Olives contain trace amounts of vitamin E and copper, as well as small amounts of B vitamins, calcium, and iron.
Olives Side Effects
If you are allergic to olive pollen, you should avoid intake of olives because it may cause contact dermatitis, food allergy (respiratory allergy), itching, and urticaria in the hand mouth, and throat due to olive-olive syndrome.
Presence of heavy metal
Olive contains some heavy metals such as Boron, barium, cadmium, cobalt, chromium, lithium, nickel, strontium, tin, and zirconium. These heavy metals may cause cancer, reduce defense, damage the brain and cause neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and amyotrophic lateral sclerosis.