What Are Olives?
Olives are the fruit of the olive tree, Olea europaea, meaning “European olive.” Olive trees are grown throughout the Mediterranean Basin as well as in South America, South Africa, India, China, Australia, New Zealand, Mexico, and the U.S.
Olives of various varieties are a main ingredient in Mediterranean dishes and a significant export crop for Spain, Italy, Greece, Turkey, and Morocco. The most common olives in the U.S. are green and black, though Kalamata olives are also popular.
They are often sliced or used whole in recipes or pressed into olive oil, which is also a major agricultural export in the Mediterranean region.
Eating olives whole or using olive oil for certain meals may help protect against various health problems.
Green olives
These are the olives that are picked before they’re fully ripe. They’re usually cured in a brine and then packed in jars, as they would otherwise taste too bitter to eat. Their pits are sometimes removed so they can be stuffed with foods such as pimentos, anchovies, garlic, almonds, jalapeños, or blue cheese. Stuffed green olives generally have a firmer texture and a more pungent flavor than black olives.
Black olives
Black olives, on the other hand, are left on the tree to ripen and mature before they’re harvested. They’re softer and milder than green olives and never stuffed. They can also be used as a garnish or added to charcuterie boards.
Both green olives and black olives are full of antioxidants, including phenolic compounds and vitamin E, though studies show that the antioxidants in black olives are stronger than those in green olives.
Benefits of Olives
The vitamins and antioxidants found in olives may offer important health benefits. For example, some studies show 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.
Also, olives may provide health benefits, such as:
Heart health
Numerous studies have shown that olive oil, especially the extra-virgin variety, may reduce your risk of heart disease and death, especially if you’ve high risk for cardiovascular disease.
Lower cancer risk
Olives contain the compound oleocanthal, which can kill cancer cells in petri dish experiments, research shows. Other studies in humans have shown a link between consuming olive oil and a reduced risk of cancers, including breast cancer.
Lower risk and treatment of cognitive diseases
The oleocanthal in olives and olive oil is also linked to a reduced risk of Alzheimer’s disease and other brain-related diseases. This compound also increases the activity of the drug donepezil, which is used to treat dementia.
Diabetes prevention
Research shows a link between consuming olive oil and preventing type 2 diabetes by helping the body regulate glucose (sugar). Unregulated glucose can lead to type 2 diabetes.
Reduced chronic inflammation
Chronic inflammation plays a key role in many diseases, including rheumatoid arthritis and psoriasis. Olives are packed with antioxidants, which have been shown to help with chronic inflammation.
Two kinds of antioxidants found in olives, hydroxytyrosol and oleanolic acid, have been effective in reducing inflammation in animals. Animal studies have also shown oleanolic acid’s health benefits in promoting liver health and regulating fat levels in their blood. But we need more research on humans to know how they would be affected.
Are Olives Good for You?
Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions such as cancer, diabetes, stroke, and heart disease.
Olives also contain:
- Vitamin A
- Copper
- Calcium
- Iron
- Vitamin E
Nutrients per serving
Five green olives stuffed with pimientos contain:
- Calories: 20
- Protein: 0 grams
- Fat: 2 grams
- Carbohydrates: 1 gram
- Fiber: 0.6 grams
- Sugar: 0 grams
Health risks of eating olives
Canned olives are often packed in brine, making them high in sodium (salt). Just one green olive can contain as much as 52 milligrams of sodium, so salt content can add up quickly. Pay attention to portion sizes if you’re eating canned olives, and balance your sodium intake by eating foods rich inpotassium.
You should aim to get less than 2,300 milligrams of sodium in your diet daily. But the CDC says most Americans get much more than that: about 3,300 milligrams, on average. A high-sodium diet can lead to cardiovascular (heart-related) disease.
Fresh olives are a healthier choice if you are watching your sodium intake.
How to Prepare Olives
At most grocery stores, you can buy olives in many forms — canned or jarred in a salt solution or water. You may find fresh olives at a grocery or local Mediterranean specialty store.
You can serve olives whole on a charcuterie board or cheese plate.
You can also extract the oil from olives to make your own olive oil, but the process is complex. If you want to try, you’ll need the following equipment:
- A millstone or another grinder
- An immersion blender
- A weight (such as a brick or heavy book)
- A clean surface for pressing
- Bottles
- A funnel
The basic steps include cold-pressing olives to extract the olive oil and then discarding the remainder. Cold-pressing allows you to extract oil without using heat, which leaves the oil as intact as possible.
Here are some other ways to use olives and olive oil in recipes:
- Drizzle olive oil on hummus.
- Use olives as a cocktail garnish.
- Make a base for salad dressing.
- Chop olives to use in a tapenade.
- Slice olives and use as a pizza topping.
- Add olives and olive oil to pasta dishes.
- Slice olives for a sandwich topping.
- Stuff large olives with soft cheese and serve as an appetizer.
Olive FAQs
Are there any side effects of eating too many olives?
Aside from feeling bloated and thirsty (from the sodium), you probably won’t have too many problems from eating olives. Most people tolerate them fine.
