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Everything You Need to Know About Olives & Olive Oil

Olives, whether consumed whole or as olive oil, provide remarkable health properties. 

There are several essential vitamins in olives. They comprise of rich antioxidants, protective infection-fighting compounds present in plants. Few other foods with rich fat content provide antioxidant nutrients. 

All these compounds mix to reduce excessive inflammation and keep your body healthy.

They also function to neutralize the adverse impacts of free radicals on your body’s cells, which can contribute to an infection and ill-health.

 Besides being rich in fat, olive oil is a better choice than other oils for your brain, muscles, and heart.

What Are the Benefits of Eating Olives?


Antioxidant Properties

Dietary antioxidants may minimize your risk of chronic diseases like heart disease and specific cancer. 

Olives are abundant in such powerful antioxidants, with health advantages ranging from combating inflammation to decreasing microbe’s development.

One research highlighted that consuming a pulpy residue from olives remarkably maximized blood levels of glutathione, one of the most potent antioxidants in your body. (1) (2) (3) (4)


Improved Heart Health

High blood cholesterol & blood pressure are both triggering factors for heart disorders. Oleic acid, the primary fatty acid in olives, is linked to promoted heart health. 

It may maintain cholesterol levels and stop LDL (bad) cholesterol from oxidation.
Moreover, some research highlights that olives or oil may control blood pressure and keep it in check. (5) (6)


Bone and Connective Tissue

The anti-inflammatory properties of the monounsaturated fats, polyphenols, and vitamin E or other vitamins in olives may also facilitate in reducing the risk of asthma, osteoarthritis, and rheumatoid arthritis. 

Plenty of these health issues are resulted by unstable and highly reactive molecules, free radicals. But anti-inflammatory nature of olives suppresses the production of free radicals.

Olive oil also comprises a chemical known as oleocanthal that functions as a painkiller. The study has found that oleocanthal suppresses inflammation by the same process that drugs like Ibuprofen do.


Control appetite

The eating 12 olives before meals minimized appetite by 25%, according to studies conducted in Italy. 

Olives contain monounsaturated fatty acids that slow digestion and boost the hormone cholecystokinin, a hormone that gives satiety signals to your brain.

Furthermore, these acids also boost the synthesis of adiponectin, a chemical that curbs fat for four hours after ingestion. (7)


Power & Energy

Other than the massive content of vitamins in olives, they also comprise of polyphenols, natural chemicals that minimize oxidative stress in your brain. 

According to a study from the University of Massachusetts at Amherst, consuming a regular serving of olives boosts memory by 20 %.

A cup of olives consists of 4.5 mg of iron. Iron helps in the formation of carnitine, an amino acid that transforms fat into energy. Besides, iron increases the hemoglobin level in your body.


Anti Cancer Benefit

The fact that olives are high antioxidant food and have anti-inflammatory characteristics makes them natural, and plant-based protection from cancer as chronic oxidative damage and chronic inflammation can be triggering factors in cancer growth.

If your cells get intimidated by oxidative stress or increased inflammation, your risk of cell cancer is enhanced. 

By offering you the abundant supplies of anti-inflammatory and antioxidant nutrients, they can help in avoiding this dangerous combination of chronic oxidative stress or inflammation. (8)


Skin and Hair Health

Olives are high in fatty acids and antioxidants that give us nourishment, hydration, and protection. Most essential vitamins in olives are vitamin E. 

Whether used topically or consumed, and vitamin E has been known to protect skin from harmful radiations, therefore protecting from skin cancer and premature aging.

You can get a healthy, glowing complexion by cleaning your face in warm water, using a few drops of olive oil to affected spots, and letting it functions for 10 min before rinsing it off. (9)


Maintained Circulation

The plant-based chemicals in olives can maximize nitric oxide synthesis, maintaining vascular function by improving blood flow to your tissues. 

That is effective for both short-term and long-term health, as better circulation increases everything from sprints at the gym to the risk of chronic disorder.

Certain kinds of olives can also offer up to 20 % of your iron requirements, a significant mineral that aids in delivering oxygen to your organs. (10) (11)


Stimulate Brain Health

Olives aid in reducing oxidative stress due to inflammation, they also save your tissues of essential organs (i.e., your heart!) from bad and potentially irreversible hurt.

Another advantage; they comprise vitamin E, a powerful antioxidant associated with promoted cognition and minimized risk of cognitive decline. 

Diets that add olive oil as a primary fat source are also linked to a reduced risk of Alzheimer’s condition. (12) (13


Is Eating Olives as Good as Olive Oil?

Both olives and olive oil are known as healthy foods mainly because they are rich in monounsaturated fats and also the availability of vitamins in olives. 

Any Culture whose diet is high in this kind of fat is inclined to have a reduced rate of heart disorder, cancer, and obesity. 

The reason is that monounsaturated fats may be slightly less “fattening” than other types of fat as your body metabolizes and stores them in different proportions. 

Monounsaturated fats also contribute to clogged arteries and heart disorders.
Although monounsaturated fat is beneficial for your heart, it is still rich in calories. 

Therefore it should be taken only in healthy amounts if you are thought about weight gain and excess calorie consumption.

It would be best if you are careful about utilizing olive oil for frying.
Shallow frying is good; however, with deep frying and intense heating, your olive oil is heated beyond its smoke point and initiates to break down chemically. 

It may result in the oil losing abundant antioxidants, secreting toxic chemicals in the form of smoke, and forming free radicals.

The Differences between Olives and Olive Oil

The one significant difference between olives and olive oil: Oil is 100 percent fat, while whole olives are only about 25 % fats. 

As a result, a tablespoon of olive oil comprises 122 calories, while a serving of olives has only 45. Below are the other prominent differences;

  • Oil that need to be pickled in order to be edible, typically consist of lots of sodium while olive oil is ordinarily sodium-free.
  • Whole olives offer particular dietary fiber; olive oil does not provide any dietary fiber.
  • Olives are passed through natural fermentation. It means that they would be a source of friendly bacteria; olive oil is not.

Is There an Olive Oil Made Out of Black Olives?

A variety of olive oils present in the shops and market utilize a mixture of both green and black olives – a magical combination that increases the benefits of these fruits due to the presence of lots of essential vitamins in olives.

Green olives are most reliable in taste; black olives are milder in flavor and offer oil its suppleness. Certain olive oils utilize green olives, but olive oil prepared from just black olives is not a common thing.

According to science, olives, whatever their color, are significantly the same fruit, chosen at various stages of ripening. But similar to grapes or apples, different olive varieties come in distinctly multiple sizes or flavors.

All olives begin their lives as green ones. They then develop and ripen to a yellowish hue, before changing to red and deep purple and finally black and soft or distinctly oily.

Which Olives Have the Least Salt?

The quantity of sodium in olives that passed through process relies on their curing procedure. 

According to scientific research, the big Cerignola olives are among the least salty types of olives. And as a typical rule, black olives will contain approximately half the sodium of green olives.

If you are very salt-sensitive or don’t like much salt, you can avoid the bulk olives and link to the olives in jars that contain nutrition facts labels. 

Additionally, the classic green-with-pimiento, even a modestly-stocked grocery store, is probably to carry kalamata, and perhaps some oil-cured olives in jars.

Olives and olive oil each have benefits and disadvantages. But it’s inadequate to try to compare them as they are not interchangeable. 

You would not sauté your kale in a handful of olives, and you are probably not going to have a spoon of olive oil as a snack. 

According to health experts, olive oil is one of the beneficial and healthiest fats you can select, and vitamins in olives make them nutritious meals or condiments.


Are Olives Good for the Brain?

Olives Are High in Essential Brain Vitamins

There are an abundant amount of vitamins in olives like vitamins E and K, two vitamins with proven brain advantages;

Vitamin E

  • Vitamin E aids in preventing mental decline as you age.
  • It is an efficient antioxidant that may protect your brain from free radical damage.
  • Vitamin E, particularly in the availability of vitamin C, aids in maintaining an improved memory, reduced memory loss and remarkably minimizes the risk of Alzheimer’s and dementia.
  • Vitamin E can reduce the damage due to a stroke by redirecting blood supply after this point.

Vitamin K

  • If you don’t consume as many of these as you should, you can obtain the vitamin K you require from olive oil.
  • Vitamin K aids keep your brain sharp as you age and stimulate your brain processing speed.
  • It can maintain your ability to remember words, a common for many individuals as they get older.
  • Vitamin K plays a role in saving Alzheimer’s since patients are often present to be deficient.

Olives Help Protect Your Brain from Degenerative Diseases

One of the most prominent brain benefits of olive is that it can eliminate cognitive decline. 

Higher consumption of monounsaturated fats maintains memory and other cognitive functions in older adults. 

Consuming a Mediterranean diet rich in olives can minimize the risk of Alzheimer’s disease by up to 30 %. You may be familiar with the fact that olive oil is a significant part of the MIND diet.

Olives Reduce Risk of Depression

One of the most significant benefits of eating olives is that it can minimize the risk of depression. 

The Standard American Diet (SAD) is packed with unhealthy trans fats from junk food, processed products, and vegetable oils such as canola, sunflower, and safflower that are eliminated with heat and chemical solvents.

People in substantial research replaced these inferior vegetable oils with olive oil; their risk of anxiety and depression decreased by almost 40 %. Scientists concluded that the more trans fats taken, the higher the risk of anxiety and depression.

Olives Enhance Brain-Boosting Chemicals

Another critical advantage of olives is that it stimulates levels of two significant brain chemicals, nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF). 

These chemicals encourage the production and repair of brain cells.
BDNF is a protein that boosts new brain cell synthesis. BDNF can remove the adverse impacts of stress on your brain. Low levels of BDNF are linked to depression.

Nerve growth factor increases the development, repair, and signaling of sensory nerve cells that are responsible for sending information like sight and sound. 

In addition, monounsaturated fats — the type present in olive oil — maximize levels of acetylcholine, the neurotransmitter of memory, and learning.


Both olives and olive oil have distinctive health benefits that you cannot ignore. They are not interchangeable and have prominent properties. 

But overall nutrients, antioxidant nature, anti-inflammatory property, or vitamins in olives and olive oil make them the healthiest addition in any diet.

Hopefully, this guide will help you to know more about olive and olive oil.
Both of them are readily available in any market, and you can also purchase them from the online market. Try them and make your life worth living!

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