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Before getting into the many medicinal olive benefits and answering the age-old question (are olives good for you?) Let us dig a little deeper into this fantastic superfood. If there is a tree that symbolizes Mediterranean civilization, it is the olive. Its fruit has been part of the human diet from the farthest of times as a food in itself and for its oil.
The Phoenicians introduced the olive to Europe, specifically in Greece. From there, it went to Rome and throughout the empire. Phoenicians, Greeks, and Romans so enjoyed olives and held such high dietary esteem that they considered them a delicacy. Columela, a Hispano-Roman philosopher in the 1st century after Christ, wrote that more than ten varieties of olives were cultivated in Betica (now Spain’s Andalusia).
Although the various peoples of the Mediterranean knew techniques for extracting olive oil, the Arabs perfected them. The rudimentary olive raising and oil extraction methods were significantly improved in the eighth century when the Muslims entered Europe through Southern Spain.
The Spaniards carried the olive to the temperate regions of the Americas. The first olive grooves in the New World were planted in Central America during the sixteenth century. Soon afterward, the olive went to Peru, Argentina, and California, and recently it was introduced in Australia. However, ninety-eight percent of all the world’s olives come from the countries surrounding the Mediterranean.
The OLIVE FRUIT comes from a white blossom that appears in the spring. It is a typical drupe that consists of a pericarp (the skin), mesocarp (the pulp), and endocarp (pit or seed). Olives vary significantly in size.
Nutritional Value of Olives
Olives are an oleaginous fruit, rich in fats and, as a result, calories. They are also noted for their protein content, which is higher than most fruits. These proteins are of high biological value since they contain all essential amino acids. A study by the Instituto de la Grasa (Oils and Fats Institute) in Seville, Spain, published in a prestigious German scientific journal, pointed out the high digestibility and nutritional capacity of the fats in the olive.
The skin of the olive is rich in vegetable pigments (anthocyanins) and volatile substances that give olives their unique aroma. The pulp is rich in vegetable fiber and fatty substances called triglycerides (up to thirty percent of their weight). Triglycerides are composed of the union of one molecule of glycerin and three fatty acids. The fatty acids that form the olive’s triglycerides are the following:
- Oleic acid (monounsaturated), the most abundant,
- Linoleic acid (polyunsaturated),
- Palmitic and stearic acids (saturated).
You can find more information available about the composition of olive oil and its fatty acids.
Olives contain a significant amount of vitamin A and vitamins B and E. As for minerals, calcium is the most abundant, but there are substantial amounts of potassium, iron, and phosphorus. The olive’s high sodium content is due to the salt added during its soaking in brine.
Olive Benefits: Are They Good for You?
The answer is yes; these are the more critical medicinal olive benefits:
Lack of appetite – Olives stimulate the digestive processes and the appetite. Eating two or three olives before a meal is a natural aperitif that increases the flow of gastric juices and improves digestion.
Gallbladder disorders – Olives and olive oil act as a cholagogue, facilitating gallbladder emptying. They are helpful in the case of biliary dyskinesia (a condition that interferes with gallbladder drainage) and biliary dyspepsia (indigestion caused by disturbances in the gallbladder drainage). In instances of cholelithiasis (gallstones), they may be used carefully.
Constipation: Olives have a mild but effective laxative effect with their oil and vegetable fiber content. They are among the highest-fiber fruits.
Green Olives, Black Olives, and Wild Olives
Black olives are more nutritious than green ones since they have spent more time on the tree and have a higher concentration of nutrients. Black olives contain less water and higher amounts of oil, vitamins, and minerals. The greener the olive, the more oleuropein it has. This glycoside is a vasodilator and hypotensor found in olive leaves. It is one of the substances responsible for the bitter taste. Treatment with caustic soda and soaking in water destroys oleuropein.
Wild olives are found throughout the Mediterranean region. Their fruits are smaller than cultivated olives but more flavorful and medicinal. If harvested ripe, wild olives may be eaten directly from the tree.
Olive Scientific Facts
- Scientific name: Olea europaea L.
- French: Olive.
- Spanish: Aceituna, olivia.
- German: Olive.
- Description: Olives are the fruit of the olive tree, which belongs to the botanical family Oleaceae. Green olives are harvested at the beginning of fall, while black olives are harvested in December when they are ripe.
- Environment: The olive comes from the region between Iran, Turkey, and Egypt. It has extended throughout the Mediterranean. It was introduced to the American continent in the sixteenth century.
Warning
Olives should be avoided or eaten sparingly in the following cases:
- Hypertension, due to their high salt content, which is not natural, but a result of soaking in brine.
- Obesity is due to their high triglyceride level.
How to Use and Prepare Olives
- NATURAL – Green and black olives are hard and bitter in their natural state. To make them edible, they are first soaked, changing the water daily until they lose their bitterness. This process is accelerated by making minor cuts in the olives’ skin or pounding them.
- TREATED – To speed the process further, 10 to 20 grams of sodium hydroxide (caustic soda) is added to the water. In this way, 24 to 36 hours of soaking are sufficient. The olives are washed in clean water, changing it every two hours three or four times.
- OLIVE PATÉ —This is prepared by mashing ripe black olives to a consistent paste. Its exquisite flavor has caused some to call it “vegetable caviar.”
Frequently Asked Questions
Are there differences in benefits between extra virgin olive oil and refined olive oil?
Extra virgin olive oil is yielded from the first pressing of olives without heat or chemicals, preserving more beneficial compounds like polyphenols. Refined olive oil undergoes processing that can reduce these nutrients. Studies suggest that extra virgin olive oil offers superior antioxidant and anti-inflammatory effects compared to refined olive oil.
How do the olive benefits affect gut health specifically?
Olives, particularly extra virgin, contain polyphenols that act as prebiotics, nourishing beneficial gut bacteria. Research suggests that these polyphenols may also help modulate gut inflammation and improve gut barrier function, potentially playing a role in digestive health.
Can olive benefits help with weight management?
While not a magic bullet, the monounsaturated fats in olives and olive oil may contribute to satiety, helping you feel fuller for longer. Some research also suggests that olive benefits may slightly boost metabolism. However, moderation is vital, as olives are calorically dense.
How do olive benefits impact brain health and cognitive function?
Olive polyphenols are being studied for their potential neuroprotective effects. Research suggests they may reduce oxidative stress in the brain, improve memory and learning, and even offer some protection against neurodegenerative diseases like Alzheimer’s.
Are there specific olive benefits for women’s health?
Some studies indicate that olive oil’s oleuropein may positively impact bone health in postmenopausal women, potentially helping to reduce the risk of osteoporosis. In some studies, Olive oil consumption has also been linked to a diminished risk of breast cancer.
What are the olive benefits for cardiovascular health?
Olives, particularly extra virgin oil, are a cornerstone of the heart-healthy Mediterranean diet. The monounsaturated fats and polyphenols can help lower LDL (“bad”) cholesterol, cut blood pressure, and better blood vessel function, thus curtailing the risk of heart disease.
How do olive benefits compare to healthy fats like avocado or nuts?
All three offer healthy fats and unique benefits. The olive benefits are due to polyphenols, which provide potent antioxidant and anti-inflammatory properties. Avocados are rich in fiber and potassium, and nuts are packed with protein and other micronutrients. Incorporating variety is critical for optimal health.
Are there any risks or drawbacks associated with consuming olives?
Olives are high in sodium, which can concern individuals with high blood pressure or those on sodium-restricted diets. Additionally, some people may be allergic to olives. Moderation is recommended, especially for those with these concerns.
Are olive benefits limited to fruit-eating, or do olive leaf extract offer similar advantages?
Due to its high concentration of oleuropein, olive leaf extract is gaining attention due to its potential health benefits. Research suggests it may have antioxidant, anti-inflammatory, and antimicrobial properties. However, more studies are needed to understand its effects fully.
Can olive benefits be obtained from supplements, or is it better to consume them directly?
While supplements may offer some olive benefits, research suggests that consuming the oil directly is preferable. This allows you to experience the full spectrum of olive nutrients and polyphenols, which may work synergistically to promote health.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 165, 166, 167. Print. [are olives good for you]
- V. Fernández-Castillejo et al., “Olive Oil and Cognition: Results from the Three-City Study,” Dementia and Geriatric Cognitive Disorders, 2018 https://pubmed.ncbi.nlm.nih.gov/29575279/
- P. Carluccio et al., “Olive oil and red wine: two key elements of the Mediterranean diet for the prevention of cancer,” Genes & Nutrition, 2013 https://pubmed.ncbi.nlm.nih.gov/24129980/
- F. Visioli et al., “Olive oil and cardiovascular health,” Critical Reviews in Food Science and Nutrition, 2011 https://pubmed.ncbi.nlm.nih.gov/21332172/
- A. de Bock et al., “Olive (Olea europaea L.) Leaf Polyphenols Improve Insulin Sensitivity in Middle-Aged Overweight Men: A Randomized, Placebo-Controlled, Crossover Trial,” PLOS ONE, 2013 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0061723
Last update on 2024-07-26 / Affiliate links / Images from Amazon Product Advertising API