Olives are a culinary symbol of Italy as well as the source of the extra-virgin olive oil prized around the world. Whether black or green, they are also used in many recipes without having to be milled in an olive press. And they’re incredibly healthy.
First of all, they’re rich in complex, high-energy lipids called triglycerides. Those are fats that have positive effects on health and they are as important as carbohydrates and protein. They are full of monounsaturated oils that help us metabolize cholesterol and make it easier to store food, as well as being quite useful in cooking. In addition, olives contain good amounts of niacin and vitamin B3, which are useful in metabolism, especially in metabolizing sugars. Olives also contain iron and potassium to help stimulate appetite and encourage digestion. Last but not least: olives are irresistible, especially if served as aperitivo or antipasto... one after another!
Now, let's explore together some of the most significant benefits of this Mediterranean delicacy.
Cardiovascular benefits
Because of their monounsaturated fats, olives help reduce the risk of atherosclerosis. They help increase our “good cholesterol” and contain antioxidant nutrients (black olives especially) that even contribute to preventing cardiac disease.
Weight loss
Some experts believe olives help with weight loss by stimulating serotonin, which increases our feeling of satisfaction.
Cancer prevention
With their antioxidant and anti-inflammatory properties, olives help prevent chronic oxidative stress, playing an important role in preventing cancer and chronic inflammation. Black olives, in particular, are rich in vitamin E and can neutralize free radicals in body fat, making our cellular processes safer.
Analgesic properties
A substance called oleocanthal has been isolated from the polyphenols in extra-virgin olive oil. Its analgesic properties make olive oil an excellent natural anti-inflammatory similar to the better-known ibuprofen, a chemical substance used to alleviate various conditions, especially joint pain.
Healthy skin and hair
Fatty acids, antioxidants and vitamin E: these components in black olives prevent skin aging, help with hydration, protect against ultraviolet radiation and can even grant a long, healthy life to our scalp when mixed with warm water and applied before shampooing normally.
Antihistamines
The research on this is still underway, but it appears that olive extracts improve circulation and increase blood flow, thereby reducing the effects of diseases like asthma and acting like antihistamines on the cellular level.
Great source of iron
When the tissues of the human body are short on iron, they can’t absorb enough oxygen, leading to us feeling weak and tired. Eating olives can be a good way to fight this problem naturally, as they are a good source of iron and can help our red blood cells transport oxygen.
Eye health
Olives also have a good amount of vitamin A, which is necessary for eye health and more. According to some studies, they could have beneficial effects on cataracts and other eye diseases related to aging.