Health Benefits Of Eating Olives

Health Benefits Of Eating Olives

Health Benefits Of Eating Olives

Olives have been a staple food in many Mediterranean cultures for centuries. Here are some of the key advantages of incorporating olives into your diet.

Health Benefits Of Eating Olives

  1. Heart Health: Olives are an excellent source of monounsaturated fats, which can help lower total cholesterol and LDL cholesterol levels, reducing the risk of heart disease. (6)
  2. Antioxidant Properties: Olives contain a wealth of antioxidants, including polyphenols, flavonoids, and phenolic acids, which can help protect cells from damage caused by free radicals. This may contribute to a reduced risk of chronic diseases like cancer, Alzheimer’s, and Parkinson’s. (1)
  3. Anti-Inflammatory Effects: The antioxidants in olives also have anti-inflammatory properties, which can help alleviate symptoms associated with conditions such as arthritis, asthma, and allergies. (1)
  4. Bone Health: Olives are a good source of calcium and other minerals that are essential for maintaining strong bones. Regular consumption may reduce the risk of osteoporosis and fractures. (3)
  5. Cancer Prevention: The antioxidants and polyphenols in olives have been shown to have anti-cancer properties, potentially reducing the risk of certain types of cancer, such as breast, colon, and prostate cancers. (2)
  6. Digestive Health: Olives contain prebiotic fiber that can help promote the growth of beneficial gut bacteria, supporting a healthy digestive system and immune function.
  7. Immune System Support: The antioxidants in olives may also help boost the immune system by reducing oxidative stress and inflammation, which can contribute to a reduced risk of illnesses like the common cold and flu.
  8. Eye Health: The vitamins and minerals in olives, particularly vitamin E, may help protect the eyes against age-related macular degeneration and cataracts.
  9. Neuroprotective Effects: The antioxidants and polyphenols in olives have been shown to have neuroprotective properties, potentially reducing the risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s. (4)
  10. Weight Management: Olives are low in calories and high in fiber, making them a great addition to a weight loss diet or for maintaining a healthy weight.

Incorporating olives into your diet can be easy and delicious:

Snacks

  1. Olives and crackers: Spread a layer of cream cheese or hummus on crackers, then top with sliced olives.
  2. Olive and cheese plate: Arrange a selection of cheeses (e.g., cheddar, brie, feta) with pitted green or black olives on a platter.
  3. Trail mix: Mix chopped olives with nuts (almonds, walnuts), seeds (pumpkin, sunflower), and dried fruits (cranberries, apricots).

Salads

  1. Classic Greek salad: Combine olives with tomatoes, cucumbers, red onions, feta cheese, and a drizzle of olive oil.
  2. Spinach and olive salad: Toss cooked spinach with sliced olives, cherry tomatoes, crumbled goat cheese, and a vinaigrette dressing.
  3. Caprese salad: Alternate slices of mozzarella, tomato, and basil leaves on a plate, finishing with a few pitted green or black olives.

Sandwiches

  1. Mediterranean sandwich: Layer sliced olives with hummus, cucumber, feta cheese, and mixed greens on whole-grain bread.
  2. Tapenade sandwich: Spread tapenade on baguette slices, then top with sliced olives, goat cheese, and arugula.

Pasta dishes

  1. Olive and garlic pasta: Toss cooked spaghetti with olive oil, minced garlic, pitted green or black olives, and grated Parmesan cheese.
  2. Greek-style pasta: Combine cooked linguine with kalamata olives, cherry tomatoes, feta cheese, and a drizzle of olive oil.

Sauces and marinades

  1. Olive tapenade sauce: Blend tapenade with lemon juice, garlic, and olive oil for a tasty dip or sauce.
  2. Marinade for chicken or vegetables: Mix olive oil, lemon juice, minced garlic, and pitted green or black olives to create a flavorful marinade.

Other ideas

  1. Add olives to soups: Use pitted olives in soups like minestrone, lentil soup, or creamy broths.
  2. Incorporate into meat dishes: Add sliced olives to burgers, meatballs, or sausage recipes for added flavor.
  3. Use as a topping: Sprinkle pitted green or black olives on pizzas, tacos, or baked potatoes.

The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)

Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/34209636/
  2. https://pubmed.ncbi.nlm.nih.gov/15554560/
  3. https://pubmed.ncbi.nlm.nih.gov/27472350
  4. https://www.sciencedirect.com/science/article/abs/pii/S0899900712004303
  5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7231206/
  6. https://pmc.ncbi.nlm.nih.gov/articles/PMC7737178/