Olives are a delicious and versatile food that have been enjoyed for centuries. They are commonly used in Mediterranean cuisine, and are becoming increasingly popular around the world. In addition to their delicious taste, olives are also packed with nutrients that offer a range of health benefits. In this article, we will explore the health benefits of olives and the specific nutrients they contain.
Nutritional Content of Olives
Here is a table showing the nutritional content of olives, including calories, vitamins, minerals, fat content (including each type of fat), omega-3, omega-6, and omega-9 fatty acids, and how much of the different types of those fatty acids, based on a serving size of 100 grams:
| Nutrient | Amount Per Serving | % Daily Value* |
|---|---|---|
| Calories | 115 kcal | 6% |
| Total Fat | 11 g | 14% |
| Saturated Fat | 1.5 g | 8% |
| Monounsaturated Fat | 7.9 g | |
| Polyunsaturated Fat | 0.9 g | |
| Cholesterol | 0 mg | 0% |
| Sodium | 735 mg | 32% |
| Total Carbohydrate | 6 g | 2% |
| Dietary Fiber | 3.3 g | 12% |
| Sugars | 0 g | |
| Protein | 0.8 g | 2% |
| Vitamin E | 3.8 mg | 19% |
| Iron | 3.3 mg | 18% |
| Calcium | 52 mg | 5% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 4 mg | <1% |
| Potassium | 88 mg | 2% |
| Zinc | 0.2 mg | 1% |
| Copper | 0.1 mg | 5% |
The nutritional content can vary depending on the variety of olive, and on its processing. Also, the recommended daily intake percentages are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Olives
The health benefits of olives are primarily due to the “good fats” they contain, and also their fiber content. It should be noted that they have a high sodium content primarily due to the way they are processed in a brine, imparting the sodium to them. If you are on a low sodium diet you may wish to consider this before consuming olives.
High in Monounsaturated Fats – A “Healthy” Fat
Olives are a good source of healthy fats, primarily monounsaturated fatty acids (MUFAs). Monounsaturated fats have been shown to reduce the risk of heart disease by lowering LDL cholesterol levels and increasing HDL cholesterol levels. The Mediterranean diet, which is rich in olive oil, has been associated with a reduced risk of heart disease.
Contains Antioxidants
Olives are also high in antioxidants, which help to protect cells from damage caused by free radicals. The antioxidants in olives include polyphenols, flavonoids, and vitamin E. These antioxidants have been shown to reduce inflammation, which is a major contributor to chronic diseases such as heart disease, cancer, and Alzheimer’s disease.
Bone Health
Olives are a good source of calcium, magnesium, and other minerals that are essential for strong bones. Calcium and magnesium are especially important for maintaining bone density and reducing the risk of osteoporosis.
Supports Brain Health
Olives contain a type of fatty acid called oleic acid, which has been shown to support brain health. Oleic acid helps to improve memory and cognitive function, and may even help to reduce the risk of Alzheimer’s disease.
Polypenols / Potential Cancer Inhibitor
The antioxidants in olives have also been shown to reduce the risk of cancer. The polyphenols in olives have been shown to inhibit the growth of cancer cells, and may even help to induce cell death in cancer cells.
Different Varieties of Olives
There are a huge number of different varieties of olives, with a variety of flavors, textures and colors. Some are used primarily in the production of olive oil, and others are primarily eaten. Some have mixed uses. Here is a listing of some of the most common varieties of olives:
Mission: This is a black olive variety that is commonly grown in California. They have a mild, sweet flavor and are primarily used for eating.
Kalamata: These olives are named after the Greek city of Kalamata and are popular for their rich, meaty flavor. They are primarily used for eating and are often used in salads, pasta dishes, and as a topping for pizza.
Manzanilla: These are Spanish olives with a mild flavor and a firm texture. They are commonly used for both eating and making olive oil.
Ligurian: These olives are grown in Italy and have a mild, buttery flavor. They are primarily used for eating and are often served with appetizers or used in pasta dishes.
Thassos: These are Greek olives that are often used for both eating and making olive oil. They have a slightly salty, tangy flavor and are a popular ingredient in Greek salads.
Nicoise: These olives are grown in the south of France and have a nutty, fruity flavor. They are typically used for eating and are a typical ingredient in Niรงoise salad.
Picholine: These are small, green olives that are popular in French cuisine. They have a delicate, fruity flavor and are used primarily for eating.
Arbequina: This is a variety from Spain, and is often used for making olive oil. They have a sweet, buttery flavor and are also used for eating.
Hojiblanca: This is another variety from Spain and used for making olive oil. They have a fruity, slightly bitter flavor and are also used for eating.
Overall, many varieties of olives can be used for both eating and making olive oil. However, some varieties are better suited for one purpose over the other due to their flavor, texture, or oil content.
Recipe Ideas for Olives
Olives are a staple in Mediterranean cuisines, and here are a few recipe ideas that can add a Mediterranean flair to your diet:
Mediterranean Salad: Toss together chopped lettuce, diced tomatoes, sliced cucumbers, crumbled feta cheese, and sliced Kalamata olives. Drizzle with olive oil and lemon juice and sprinkle with salt and pepper.
Roasted Vegetable and Olive Pizza: Spread pizza dough with tomato sauce and top with roasted vegetables (such as zucchini, eggplant, and bell peppers), sliced black olives, and shredded mozzarella cheese. Bake in the oven until the cheese is melted and bubbly.
Olive and Chicken Stew: In a large pot, brown chicken pieces in olive oil. Add chopped onions, diced tomatoes, sliced carrots, and sliced green olives. Add chicken broth and simmer until the vegetables are tender and the chicken is cooked through.
Olive Tapenade: In a food processor, pulse together pitted Kalamata olives, capers, garlic, lemon juice, and olive oil until the mixture is finely chopped. Serve on crackers or bread.
Pasta Puttanesca: Cook spaghetti according to package instructions. In a large saucepan, sautรฉ garlic and red pepper flakes in olive oil. Add diced tomatoes, sliced Kalamata olives, capers, and anchovies. Simmer for 10 minutes and serve over the cooked pasta.
Greek Quinoa Salad: Cook quinoa according to package instructions. Toss together with diced cucumbers, cherry tomatoes, sliced red onions, crumbled feta cheese, and sliced Kalamata olives. Drizzle with olive oil and lemon juice and sprinkle with salt and pepper.
Olive and Herb Focaccia: Top a sheet of focaccia bread with sliced black olives, chopped fresh herbs (such as rosemary and thyme), and coarse salt. Bake in the oven until the bread is golden brown and crispy.
These are just a few ideas for using olives in your cooking. You also can be creative and experiment with adding olives to your recipes.
Disadvantages of Olives
High in sodium: This is a significant disadvantage of typical olives. Olives typically are high in sodium, which gives them a sharp salty taste, and also is a concern for people who are trying to reduce their sodium intake. A single medium-sized olive contains around 40-50 milligrams of sodium, which can add up quickly if you consume a lot of olives.
High in fat: While olives are a good source of healthy fats, they are still quite high in fat overall. A single serving of 100 grams of olives contains around 15-20 grams of fat, which can be a concern for people who are trying to reduce their fat intake.
High in calories: Olives are high in calories due to their high fat content. Although their fats are the “healthy fats,” they still are relatively high in calories and this can be a concern for people who are trying to lose weight or maintain a healthy weight.
Allergy risk: Some people may be allergic to olives, which can cause symptoms such as itching, swelling, and difficulty breathing. If you experience any symptoms after consuming olives, you should seek medical attention immediately.
Contain pits: Many varieties of olives contain pits, which can be a choking hazard for young children or people who have difficulty chewing or swallowing.
All in all, olives eaten in moderation can be an interesting addition to numerous dishes, and confer a range of health benefits. They are high in healthy fats and other nutrients that may reduce the risk of heart disease, cancer, and Alzheimer’s disease. Add an olive in a recipe to give a Mediterranean flair!