The Health Benefits of Black Olives

Black olives are essentially ripe green olives that have matured, making them richer in nutrients and antioxidants compared to their green counterparts. Olive trees typically thrive in Mediterranean regions, and it's no secret that the health of the people of Crete is often attributed to their reliance on olives and olive oil as staples in their diet. This diet, known for its health benefits, is recommended by doctors around the world.

Olives are rich in healthy fats, which means they can be calorie-dense if consumed in large amounts. Therefore, moderation is key, even though the benefits are significant. To learn more about the health benefits of black olives, nadormagazine spoke with nutritionist Abeer Abu Rjeili at the Diet Of The Town clinic, who shared the following insights.

Nutritional Content of Black Olives

Black olives are packed with the following nutrients:

Monounsaturated Fatty Acids (Healthy fats)

Antioxidants

Vitamin E

Iron

Difference Between Green and Black Olives

The primary difference between green and black olives lies in their ripeness. Green olives are harvested before they fully ripen, while black olives are fully matured. This maturation process increases the concentration of beneficial monounsaturated fats and antioxidants in black olives.

Green Olives: Lower in calories and fat.

Black Olives: Higher in monounsaturated fats and antioxidants due to their full ripeness.

Nutritionists often recommend green olives for those on a calorie-restricted diet because they contain fewer fats and calories. However, both green and black olives, along with their oils, are excellent for overall health, and it is advisable to consume them unsalted or soaked in water with a bit of salt—especially for those dealing with high blood pressure.

Olives are also rich in minerals like calcium, magnesium, sodium, and phosphorus, which are essential for heart health, digestive health, skin, hair, and nails.

Recommended Intake

Black Olives: 5 olives daily.

Green Olives: 8-9 olives daily.

This intake should be balanced and not high in salt.

Key Health Benefits of Black Olives

Prevention of Cardiovascular Diseases

Black olives are rich in monounsaturated fatty acids, particularly oleic acid (Omega-9), which has been linked to a lower risk of cardiovascular diseases. Moderate consumption of black olives can help lower overall cholesterol and LDL (bad cholesterol) levels, thereby preventing arteriosclerosis (hardening of the arteries).

Rich in Antioxidants

Black olives contain 3-4 times more phenolic compounds than green olives, making them significantly more potent in terms of antioxidant properties. These antioxidants play a crucial role in protecting the body from free radicals, which are responsible for various chronic diseases. A diet high in antioxidants may prevent chronic conditions like heart disease, type 2 diabetes, certain cancers, and age-related cognitive decline.

Good Source of Iron and Copper

Black olives are a decent source of iron, an essential mineral for the production of red blood cells and other biochemical processes in the body. While plant-based iron (non-heme) is less readily absorbed by the body than animal-based iron (heme), its absorption can be enhanced by pairing olives with vitamin C-rich foods like citrus fruits, bell peppers, and tomatoes.

Copper is another important mineral found in black olives, and it is crucial for collagen synthesis, enzyme function, and various other processes in the body.

Rich in Vitamin E

Vitamin E is a powerful antioxidant known for its role in protecting cells from oxidative stress, which contributes to premature aging. Regular intake of Vitamin E helps maintain youthful skin and promotes overall cellular health. Black olives are a great source of this essential vitamin, and the content is even higher in olive oil.

Conclusion

Black olives are a nutrient-packed food that provides a wide range of health benefits, including supporting heart health, boosting antioxidant intake, and contributing to skin and overall well-being. However, like all calorie-dense foods, they should be consumed in moderation. For those on specific diets, green olives may be a better option due to their lower fat content. Always consider the salt content when consuming olives, especially if you have hypertension or other heart-related conditions.

Note from nadormagazine

Before adopting any new dietary habits or remedies, it's always advisable to consult with a healthcare professional to ensure they align with your specific health needs.