Olive Health Benefits
While commonly recognized as a high-fat food (about 80-85% of the calories in olives come from fat), olives are not always appreciated for the type of fat they contain. Olives are unusual in their fat quality, because they provide almost three-quarters of their fat as oleic acid, a monounsaturated fatty acid. (In addition they provide a small amount of the essential fatty acid called linoleic acid, and a very small amount of alpha-linolenic acid, an omega-3 fatty acid.) The high monounsaturated fat content of olives has been associated with reduced risk of cardiovascular disease. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.
Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives—once absorbed up into the body and transported to our cells—can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.
In terms of their phytonutrient content, olives are nothing short of astounding. Few high-fat foods offer such a diverse range of antioxidant and anti-inflammatory nutrients—some of which are unique to olives themselves. The list below shows some key phytonutrients in olives, organized by their chemical category:
Simple Phenols
tyrosol
hydroxytyrosol
Terpenes (including secoiridoids and triterpenes)
oleuropein
demethyloleuropein
erythrodiol
uvaol
oleanolic acid
elenoic acid
ligstroside
Flavones
apigenin
luteolin
Hydroxycinnamic acids
caffeic acid
cinnamic acid
ferulic acid
coumaric acid
Anthocyanidins
cyanidins
peonidins
Flavonols
quercetin
kaempferol
Hydroxybenzoic acids
gallic acid
protocatechuic acid
vanillic acid
syringic acid
Hydroxyphenylacetic acids
homovanillic acid
homveratric acid
Given this phytonutrient richness, it’s not surprising that olives have documented health benefits that extend to most of our body systems. Olive benefits have been demonstrated for the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system. We believe that many of these diverse systems benefits are actually related to two underlying health-support aspects of olives, namely, their unusual antioxidant and anti-inflammatory nutrients.