By now, you’ve likely heard of the multiple health benefits associated with the Mediterranean diet, which is said to reduce inflammation, improve cognitive function, and help you have a healthier heart. The diet consists of many different types of foods, but the two most popular ingredients that people indulge in while following this diet are olives and olive oil.
Despite being known as a high-fat food, olives are still a staple of this health-supporting diet. What are the nutrients that make them so beneficial?
To better understand the health benefits of olives, we spoke with a handful of nutrition experts and dug into the data to find out if green and black olives are actually good for you. Let’s learn about the nutrition of olives. For more healthy eating tips on your favorite produce, check out 11 Science-Backed Benefits of Bananas.
What is an olive?
Contrary to popular belief, olives are not considered vegetables! stone fruit family, with cherries, peaches and plums. After being harvested, the olives are washed and cured in a way that alters their inherent bitterness.natural salt water in which they are hardened generally, Brine, dry salt, water, oil and other flavors.However, sometimes olives harden artificially with lye.
“Easy to eat bite size, olive A real thrill for your taste buds.” Amy S. Margulies, RD, CDCES, LDN, NBC-HWC, Founder of Rebellious RD. “Plain black olive Can give you that salty rush you crave during Kalamata olive It gives you an exotic Mediterranean kick while providing healthy fats, healthy amounts of vitamin E and other antioxidants.
Olive Nutritional Information
Nutrients per 100 grams (3.5 oz) green olives:
- calorie: 145
- obesity: 15.3 grams
- saturated fat: 2.03 grams
- sodium: 1,056 milligrams
- carbohydrates: 3.84 grams
- sugar: 0.54 grams
- fiber: 3.3 grams
- protein: 1.03 grams
Nutrients per 100 grams (3.5 oz) black olives:
- calorie: 116
- obesity: 10.9 grams
- saturated fat: 2.28 grams
- sodium: 735 milligrams
- carbohydrates: 6.04 grams
- sugar: 0 grams
- fiber: 1.6 grams
- protein: 0.84 grams
Whether adding it to a delicious sable or munching on a handful of straight ups as a snack, Margulies recommends serving about 4 grams of healthy fat and about 1 gram of healthy fat, so portion sizes should be about 10 green olives or black. We suggest keeping it to 8 olives. of saturated fat.
5 Health Benefits of Eating Olives
They boost healthy fats.
Olives are primarily composed of healthy fats, 74% of which is a specific fat called oleic acid. help with inflammationIncorporating these “healthy” fats, such as monounsaturated and polyunsaturated fats, into your diet can greatly benefit your overall health, especially when replacing fats such as saturated and trans fats. Here are some more specific health benefits associated with these fats.
They can lead to healthier aging.
One of the main benefits of getting more healthy fatty acids in your diet is that it helps improve brain health and function. Olives and olive oil also contain phenolic compounds. . the study The show helps protect against age-related illnesses such as Alzheimer’s and dementia. psychology todaypeople who eat a lot of monounsaturated fat often Acetylcholine, a neurotransmitter necessary for functions such as memory retention and learning.
some research It has even been suggested that compounds found in olives have anti-inflammatory properties and may help reduce the risk of chronic age-related health problems.
They give you a good amount of fiber.
Olives and olive oil have many of the same health benefits, but one tangible benefit of eating olives is that they contain dietary fiber! In fact, 3 ounces of canned olives has about 3.2 grams of dietary fiber, which is a useful amount for a quick snack. Getting enough fiber in your diet is one of the main keys to a healthy heart, healthy cholesterol levels, good digestion and overall longevity, and olives play a role in helping you feel fuller every day. need fiber.
They help support your heart health.
Olives are one of the best heart-healthy foods you can snack on due to their high levels of monounsaturated fat. According to a report published in Lipids in Health and Diseasefound that monounsaturated fats helped reduce the overall risk of mortality, stroke, and cardiovascular disease in study participants. It also helps lower LDL) and raise “good cholesterol” (HDL), which helps maintain a healthy heart.
Olive promotes quality cellular health.
olive Rich in antioxidants such as vitamin E and phenolic compounds. These antioxidants are Free radicals It can harm your body. Another way olives support cellular health is that they are an excellent source of iron, which the body needs to create and produce red blood cells that carry oxygen throughout the body.
Are olives good for you? Is eating too many olives bad for you?
Olives have many health benefits, but the aging process increases the sodium content of this fruit before it reaches the market.
“Overall, olives can be a healthy addition to your diet when consumed in moderation, but it’s important to watch your sodium intake and limit intake of high-sodium foods,” warns. Trista Best, MPH, RD, LD, and balance one supplement“Excessive sodium intake can lead to high blood pressure and increase the risk of heart disease, stroke, and kidney problems.
“One serving of olives (about 5 to 6 medium-sized olives) contains about 230 to 250 mg of sodium,” says Best.american heart association We recommend consuming no more than 2,300 milligrams of sodium per day, with an ideal limit of no more than 1,500 mg per day for most adults. Eating too many olives can quickly build up a significant amount of sodium, especially if you’re consuming other high-sodium foods.
In addition to sodium-related concerns, portion control with olives is important. It’s easy to overeat these bite-sized stone fruits, but don’t let the small size fool you. Olives can provide plenty of calories. And while this food can be included in a healthy diet and you don’t need to be overly concerned about the calories in olives, you should consider and be careful before putting a handful in your mouth.
“Olives are relatively high in calories, so consuming them in large amounts can lead to weight gain,” says Best. Contains 50 calories.”
“Their calories still add up,” adds Margulies. “It’s great on salads, as a topping on chicken or fish, or as a snack. Be careful with the quantity. ”
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