15 PROPERTIES OF OLIVES FOR HEALTH - NUTRITION - 2025

The properties of olives are numerous; they lower blood pressure, reduce appetite, improve memory or prevent cancer. In this article you will find the most important benefits and we will discuss the scientific studies that support them.

Olives are fruits that grow on olive trees and belong to a group of fruits called drupes or stone fruits. They are a tasty and delicious addition to meals or snacks and although small in size, they are enriched with numerous compounds that contain extensive health benefits.

While olives have traditionally been sold in jars and cans, many stores are now offering them in bulk in large barrels or containers (often called an "olive bar").

If you choose to buy the olives in bulk, make sure the store has a good turnover and keeps their olives soaked in brine to retain their freshness and moisture.

Although whole olives are very common, you will surely find chopped or dried olives with either peppers, garlic or almonds. Some will also use genetically modified oils like canola.

Our recommendation is that you do not buy these types of presentations and choose the most natural possible, avoiding canned olives, since FDA data have shown that they contain high levels of acrylamide.

You should also know that olives should be stored in a cool and dark place until opening. Once the jar is opened, you should keep them in the refrigerator in an airtight container for no more than 3-4 days.

15 health properties of olives

1- They protect the heart

When free radicals oxidize cholesterol, blood vessels are damaged and fat accumulates in the arteries, which can lead to a heart attack. The antioxidant nutrients in black olives prevent this oxidation of cholesterol, which helps prevent heart disease.

Olives contain monounsaturated fats, which are healthy; They have been found to reduce the risk of atherosclerosis and increase good cholesterol.

2- They lower blood pressure

Recent research has also shown that the monounsaturated fat found in olives can help lower blood pressure.

The oleic acid found in olives, once absorbed into the body, is transported to the cells which can change signaling patterns at the cell membrane level.

These changes at the level of the cell membrane result in a decrease in blood pressure.

3- They reduce the appetite

Eating 10 olives before your meal can reduce your appetite by up to 20%. This is because the monounsaturated fatty acids contained in olives slow down the digestion process and stimulate the cholecystokinin hormone, a hormone that sends the message of satiety to the brain.

4- They protect against Alzheimer's

The American Chemical Society published a study in 2013 in which it revealed a curious fact.

Although Alzheimer's affects about 30 million people worldwide, the prevalence is lower in Mediterranean countries due - according to these scientists - to the fact that they consume a high concentration of healthy monounsaturated fats, present in olive oil (which comes from the olive).

You may also be interested in this article about the benefits of olive oil.

5- They help improve memory

Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. According to studies, the consumption of a daily serving of olives helps improve your memory by up to 20%.

To improve memory you may also be interested in these exercises.

6- Ally against cancer

The antioxidant and anti-inflammatory properties of olives make them a natural ally for protection against cancer, since chronic oxidative stress and chronic inflammation can be key factors in its development.

If there is chronic excessive inflammation in our cells, the risk of contracting cancer increases. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination.

In this article you can find a list of foods against cancer.

7- Calm the pain

The valuable properties of olives can act as natural ibuprofen. Its oils contain oleocanthal, a substance with anti-inflammatory agents that are a type of non-selective inhibitor of cyclooxygenase (COX).

8- Protects against breast cancer

According to research conducted by the Immunology Division of the Health Sciences Department of the University of Jaén in Spain, the triterpenes present in olives may have the potential to provide a significant natural defense against human breast cancer.

9- Improves bone health

Interestingly, osteoporosis rates are lower in Mediterranean countries than in other European countries. This has led researchers to speculate on the role of olives in preventing this disease.

So far only animal studies have been done, with promising results showing how some of the plant compounds found in olives help prevent bone loss.

10- It benefits hair and skin

Because black olives are rich in fatty acids and antioxidants, they nourish, hydrate and protect. The vitamin E in these little fruits protects the skin even from premature aging.

In this article you can learn more good foods for the skin.

11- Rich source of iron

Olives, and especially black ones, are rich 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 do not receive enough oxygen and we can feel cold or weak.

Here you can learn about other foods rich in iron.

12- Eye health

A cup of olives contains ten percent of the recommended daily amount of vitamin A, a vitamin that is essential for the health of the eyes since it allows us to better distinguish between light and dark, and prevent the formation of cataracts.

13- digestive tract health

Frequent consumption of both the vitamin E and monounsaturated fats in black olives is associated with lower rates of colon cancer.

Being rich in fiber, it helps move food through the digestive system at a healthy rate, preventing any part of the tract from having to overwork.

In addition, olive oil has a protective function that has a beneficial effect on ulcers and gastritis. Activates the secretion of bile and pancreatic hormones reducing the incidence of gallstone formation.

14- Slows aging

Oleuropein, hydroxytyrosol (another antioxidant) and squalene present in olives can also help protect our skin against UV radiation and slow the aging process.

15- Prevents the formation of clots

People who suffer from blood clotting problems can get relief by including olives in their diet.

The fruit contains nutrients that prevent the formation of blood clots, making it useful in the prevention of deep vein thrombosis.

Fun facts about olives

-Fresh olives are very bitter, so they usually need to be cured and fermented. This fermentation process can lead to beneficial effects on digestive health.

-The difference between the black and the green of the olives is that the green ones are picked before they are ripe and the black ones are generally chosen at the peak of ripeness.

-The green olives are the ones we use most often in trays of appetizers and in martinis, while the black variety is generally used in recipes and in salads.

-Olives contain zero sugar, but due to the process they go through, an olive contains around 39 mg of sodium. While that sounds quite alarming, keep in mind that there is more salt in one serving of cornflakes than there is in five olives.

-Spain continues to be the largest producer of olives with six million tons per year. Italy is second with 3.5 million tons, followed by Greece, Turkey and Syria.

-The production of Mediterranean olives currently involves approximately 800 million trees, although 90% are crushed for olive oil.

Types of antioxidants in olives

-Oleuropein: this is the most abundant antioxidant in fresh unripe olives and is very beneficial for health.

-Hydroxytyrosol: during olive maturation oleuropein breaks down into hydroxytyrosol, which is a powerful antioxidant.

-Tyrosol: more common in olive oil, this antioxidant, although not as powerful as hydroxytyrosol, can help prevent heart disease.

-Oleanolic acid: This antioxidant can help prevent liver damage, regulate blood fats and reduce inflammation.

Quercetin: This nutrient can lower blood pressure and improve heart health.

Counterproductive effects

-While allergy to olive pollen is common, allergy to olives is rare. After eating olives, sensitive people may experience allergic reactions in the mouth and throat.

-Olives can contain heavy metals and minerals such as boron, sulfur, tin and lithium. Consuming a large amount of heavy metals can have detrimental effects and increase the risk of cancer. However, the amount of these heavy metals in olives is generally well below the legal limit. Therefore, they are considered safe.

-Some olive varieties may contain high amounts of acrylamide, as a result of the transformation. Acrylamide has been linked to an increased risk of cancer in some studies, although more recent ones have questioned the connection. However, authorities recommend limiting the amount of acrylamide in food as much as possible.

Recipe

Black olive vinaigrette

Ingredients

- 50 grams of pitted black olives

- 12 grams of shallot

- 70 grams of extra virgin olive oil

- 10 grams of apple cider vinegar.

Preparation

1. Start by peeling the shallot and chopping the indicated amount as finely as possible.
2. Next, chop the pitted black olives of the variety that you like the most and also depending on the dish you are going to season.
3. You can chop the olives in a chopper to do the job faster, but it is preferable to chop some very fleshy black olives with a knife, customs and personal tastes.
4. Put the extra virgin olive oil and vinegar in a bowl (sherry is also very good for it), mix well and then add the olives and the minced shallot.
5. Mix again and put the olive vinaigrette in the container that you are going to use to serve or in a bottle with a screw cap if you want to keep it for a few days.