Olives & Olive Oil

(Olive tree grove )

Olive Fun Facts

Most olive trees can live more than 500 years, but there is one in Greece estimated to be at least 2,000 years old! Spain is still the largest producer at six million tons per year. Italy is second with 3.5 million tons, followed by Greece, Turkey, and Syria. Mediterranean production of olives currently involves approximately 800 million trees, although 90% are crushed for olive oil.

Olives are a great little snack, salty and satisfying a wonderful addition to salads. But the nutritional aspects go far beyond what one might expect, discovered centuries ago throughout Mediterranean regions where the olive tree first grew.

Scientists now know it's the phytonutrients and antioxidants in olives such as hydroxytyrosol and histamine that can help prevent heart disease, stroke, DNA damage, and cancer, and positively affect the nervous system, respiratory system, immunity, and digestion. Healthy fats in olives, such as oleic acid, linoleic acid, and linolenic acid are linked to reduced blood pressure, inflammation, osteoporosis, and cardiovascular disease risk. Oleuropein, found only in olives, scavenges nitric oxide. These and other nutritional attributes in olives make them an exceptional addition to your diet.

Let’s take a closer look at the benefits of adding olives and olive oil to your diet:

They protect against colon, breast and skin cancer

Olives and olive oil contain an abundance of phenolic antioxidants as well as the anti-cancer compounds squalene and terpenoid. They also contain high levels of the monounsaturated fatty acid, oleic acid, which reduces excessive inflammation.

Olive oil is good for your heart

Olive oil contains biophenols, which suppress the oxidization of LDL (or “bad cholesterol”) which has been shown to play a role in the development of cardiovascular disease. High levels of LDL in the blood amplify oxidative stress which hardens the arterial walls (called atherosclerosis). The biophenols in olives reduce blood pressure, therefore reducing the development of arterial plaque as well.

They work to reduce pain

Olives contain a compound called oleocanthal that has strong anti-inflammatory properties, mimicking the action of ibuprofen. Olive oil naturally reduces the pain of chronic inflammatory diseases such as arthritis and can be added to a daily diet to aid in pain reduction.

Olives and olive oil may protect against ulcers

The antimicrobial properties in olives and olive oil may help to combat the bacteria responsible for causing stomach ulcers. Studies have shown their high levels of polyphenols protect against eight strains of ulcer-causing bacteria, three of which are resistant to some antibiotics.

Eating olives will help to boost your iron intake

Olives contain a substantial amount of iron, a key factor in the formation of hemoglobin, the protein that carries oxygen throughout the body via the bloodstream. Iron also helps to build the enzymes responsible for regulating immune function and cognitive development.

They can improve circulation.

The plant-based compounds in olives can increase nitric oxide production, improving vascular function by promoting blood flow to your tissues. That's beneficial for both short-term and long-term health, since better circulation enhances everything from sprints at the gym to overall risk of chronic disease.

They may be beneficial for your bones.

Polyphenols can also improve bone mineral density by reducing degeneration. Plus, Mediterranean diets have been linked to a lower risk of fractures in older adults.

They can improve brain health.

Since olives help reduce oxidative stress caused by inflammation, they also protect the tissues of vital organs (i.e. your brain!) from harmful and potentially irreversible damage. Another benefit: Olives contain vitamin E, an antioxidant linked to improved cognition and reduced risk of cognitive decline. Diets that rely on olive oil as a primary fat source are also associated with a lower risk of Alzheimer's disease.

They can help you stay satisfied.

Using extra virgin olive oil when cooking can boost satiety by providing healthy, flavourful fats that keep you fuller, longer. One tablespoon is about 120 calories, while 120 calories worth of olives is roughly 30 olives (depending on type and size). Snacking on the fruit also provides dietary fibre; a cup has about 15% of what you need in a day! That said, those on a low-sodium diet should stick with the oil version.

They may improve blood sugar.

Extra virgin olive oil in particular could lower blood sugar as early as two hours after a meal by aiding insulin action. The oleic acids (a heart-healthier type of fat) and polyphenols in olives can help too. Research indicates diets high in monounsaturated fats and antioxidants may lessen the risk of type II diabetes.

They can help you absorb other nutrients better.

Antioxidants found many veggies and fruits are best absorbed when eaten with dietary fat such as olives. Adding a tablespoon of olive oil to salads and drizzling it in veggie dips can help enhance your intake of carotenoids, which benefit your eyes and diminish long-term disease risk.

The Bottom Line

Eating olives in addition to more vegetables and fruit results in some significant perks, helping you achieve weight-loss goals and make a positive change that benefits your health for the long term.

How to buy the right kind of Olive oil

In order to properly reap these health benefits, you need to make sure the olive oil you’re buying is real. Often times olive oil can be mixed with lower grade oils like soy or canola oil and sold for the same price. To ensure the oil you buy is the highest quality, and most healthful, follow these tips:

Buy certified organic oil
If possible, try to find one that has paperwork to track the oil production from field to table.
Get to know what olive oil really tastes like
Often light olive oil doesn’t meet the standards of real extra virgin olive oil. Real extra virgin has a peppery and fruity taste. If you can’t taste the olives, you may have deodorized, cheap oil that could be soy or canola with some green colour added. The real deal is more expensive but worth the health benefits.
Buy oil packed in dark glass
The real stuff degrades in heat and light, so avoid the clear plastic bottles that could be leaching plastic into your next meal!

Once you’ve got your quality olive oil, and a selection of your favourite olives, try this lentil tapenade recipe: