A few words about the olive
The history of the olive tree begins about 7000 years ago and is connected with the history and culture of Greece.
The Greeks were the first people to cultivate the olive tree in the European Mediterranean area, and one could reasonably argue that the entire Greek civilization was founded on the branches of this humble tree.
In fact, according to ancient Greek tradition, the homeland of the olive tree is Athens, where the first olive tree was planted by the goddess Athena on the Acropolis.
The olive and the olive oil, produced by pressing the olive fruit, were part of all rituals in ancient Greece.
For example, at the Olympic Games, the only prize received by the Olympic winner was a wreath made of olive branches, which symbolized peace and the mandatory truce during the games.
Also, olives and olive oil are key ingredients of the traditional Mediterranean diet.
Specifically, according to the Mediterranean pyramid, it is recommended to use olive oil daily as an added fat, both in salads and when cooking food.
Nutritional Value
Olives are rich in nutrients essential for maintaining our good health.1
Of course, depending on the production and processing method, the nutritional components may vary significantly.
One serving – equivalent to 5 olives – provides only about 20 calories.
Unlike olive oil, which is considered an energy-dense food as 1 tablespoon contains about 125 calories, olives have a lower caloric value in the quantities typically consumed as part of a typical diet.
Olives are primarily composed of fat, specifically monounsaturated fatty acids.
The main monounsaturated fatty acid found in olives is oleic acid, to which many of the potential health benefits of olive oil have been attributed.
Olives, unlike olive oil, have less vitamin E.
However, they have a relatively high content of carotenoids, mainly beta-carotene (pro-vitamin A).
Carotenoids are substances with strong antioxidant action that contribute to good vision, skin health, and strengthening our immune system.
Finally, olives, like olive oil, contain significant amounts of phenolic compounds, compounds with strong antioxidant and anti-inflammatory action. 50% of the phenolic compounds contained in olives and virgin olive oil is hydroxytyrosol and its derivatives.
Nutrition Label
- Calories 18,6 kcal 0,9%
- Fat 1,7g 2,2%
- Saturated Fat 0,4g 1,8%
- Carbohydrates 1g 0,3%
- Dietary Fiber 0,3g 0,3%
- Sugars 0g 0%
- Protein 0,1g 0,3%
- Sodium 117,6g 5,1%
Nutrition Table
| Nutritional value | per 100 g1 | per serving: 5 olives (16 g)1 | DV per serving2 |
|---|---|---|---|
| Energy and Basic Components | |||
| Calories (kcal) | 116.0 | 18.6 | 0.9 % |
| Fat (g) | 10.9 | 1.7 | 2.2 % |
| Saturated fat (g) | 2.3 | 0.4 | 1.8 % |
| Monounsaturated fat (g) | 7.6 | 1.2 | – |
| Polyunsaturated fat (g) | 0.7 | 0.1 | – |
| Carbohydrates (g) | 6.0 | 1.0 | 0.3 % |
| Dietary fiber (g) | 1.6 | 0.3 | 0.9 % |
| Sugars (g) | 0.0 | 0.0 | 0.0 % |
| Protein (g) | 0.8 | 0.1 | 0.3 % |
| Cholesterol (mg) | 0,0 | 0,0 | 0,0 % |
| Sodium (mg) | 735.0 | 117.6 | 5.1 % |
| Additional Components | |||
| Carotenoids | |||
| β-carotene (μg) | 198.0 | 31.7 | – |
| lutein and zeaxanthin (μg) | 510.0 | 81.6 | – |
1 Values are based on the nutritional database of the US Department of Agriculture (USDA).
2 The Recommended Daily Intake percentage (%RDI) shows you how much each nutrient from a serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the US Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on each individual’s energy needs, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that particular nutrient. Correspondingly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that particular nutrient.
Health Benefits
There are no randomized clinical trials that have investigated the potential beneficial effects of olive consumption on our health.
However, adding it as part of a healthy and balanced diet can have significant benefits due to its high nutritional value, mainly due to monounsaturated fatty acids and polyphenols. 2
Below are some of the potential health benefits of consuming olives.
Good cardiovascular health
Olives and olive oil, thanks to their nutritional profile, appear to be a powerful ally in reducing total (TC) and “bad” cholesterol (LDL-C), which are major cardiovascular risk factors.
This action is mainly attributed to their increased content of monounsaturated fatty acids, which are also characterized as “good” fats, as well as bioactive components found in them.
Several studies show that unsaturated fatty acids contribute to good heart function, and that a cardioprotective diet should be rich in unsaturated fatty acids.
Specifically, replacing saturated fatty acids with unsaturated fatty acids is associated with a significant reduction in LDL cholesterol (“bad” cholesterol), and consequently the risk of developing cardiovascular diseases.
Moreover, it’s no coincidence that higher adherence to a Mediterranean diet, which is rich in unsaturated fatty acids, is associated with a reduced risk of developing or dying from cardiovascular diseases (coronary heart disease, ischemic heart disease, and acute myocardial infarction). 3
Prevention of diabetes mellitus
Olive oil consumption has been associated with a reduced risk of developing diabetes mellitus.
According to a recent meta-analysis that included 33 studies, the consumption of 10 grams (about 2 teaspoons) of olive oil daily was associated with a 9% lower risk of developing type 2 diabetes in adults. 4
Although olives have not been studied separately, they may also have a good place in the diet for better diabetes management.
Contributes to Cancer Prevention
The phytochemicals contained in olives have been shown to have anti-cancer properties and may potentially help reduce the risk of cancer.
A meta-analysis reported in its results that increased consumption of olive oil may be protective against the development of various types of cancer, such as breast, gastrointestinal, upper respiratory, and urinary system cancers.5
Certainly, further studies are required to verify the relationship between olive oil consumption and cancer occurrence.
However, adding olives and olive oil to our daily diet can equip us with powerful antioxidant and anti-inflammatory substances, essential for combating reactive oxygen species (ROS) that appear to be involved in cancer pathogenesis.
Olives in Our Diet
According to the Mediterranean diet pyramid, olives appear at the base of the pyramid, indicating their recommended daily consumption.
Specifically, it is recommended to consume 1-2 servings daily.
Olives can be incorporated into your daily diet in many ways. Depending on your preferences, you can incorporate olives into your diet in the following ways:
- As an ingredient in salads. The easiest way to include olives in your diet is to add them to your salads. For example, olives are a key ingredient in our favorite Greek salad. Also, you can add olives to any salad of your liking, such as Cretan Dakos, cabbage-carrot salad, etc.
- As a snack. You can add a few olives as a snack between your meals. You can accompany them with a little cheese of your choice and whole grain breadsticks or crackers, further enhancing the nutritional value of the snack.
- As olive paste. Olive paste is a tasty and versatile spread that can add flavor to a variety of dishes. Made from pureed olives and other ingredients such as herbs, garlic and olive oil, it can be used as a spread on bread or crackers, as a dip for vegetables or as a topping for roasted meats.
- As an accompaniment to legumes. You can add olives to your favorite legume dishes, such as lentils, bean soup, etc. Also, you can add olives to salads with legumes.
Points of Caution in Olive Consumption
Olive consumption is generally considered safe and beneficial for our health.
Caution may need to be exercised by individuals with high blood pressure.
It’s worth noting that since olives are usually salted or preserved in brine to remove their bitterness, the salt content in table olives can be high.
Consequently, individuals with hypertension should consume olives in moderation and carefully read the nutrition label to make the best possible choice.
Bibliography
- USDA. Food search. Olives, ripe, canned (small-extra large)Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients. (Accessed at March 2024).
- Rocha J, Borges N, Pinho O. Table olives and health: a review. J Nutr Sci 2020 2:9:e57. doi: 10.1017/jns.2020.50.
- Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Martínez González MA, PREDIMED Study Investigators. Primary prevention of cardiovascular disease with a Mediterranean diet. The New England journal of medicine 2013 368(14): 1279–1290.
- Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutr Diabetes. 2017 10;7(4):e262. doi: 10.1038/nutd.2017.12. PMID: 28394365; PMCID: PMC5436092.
- Markellos C, Ourailidou M, Gavriatopoulou M, Halvatsiotis P, Psaltopoulou T. Olive oil intake and cancer risk: A systematic review and meta-analysis. PLoS One. 2022; 17(1): e0261649.doi: 10.1371/journal.pone.0261649.
