green and black olives

The Benefits of Eating Olives Every Day

Are olives healthy? Discover the characteristics of green and black olives and all the benefits of this fantastic Mediterranean food for your health.


We have already talked of olive oil health benefits, but also black and green olives are very healthy and nutritive. As extra virgin olive oil, they are an important component of the Mediterranean diet. In particular, black Olives are extremely rich in nutrients, therefore, if included into your diet they can bring a large number of benefits. Let's see why it is important eating them and what is the ideal quantity that is good to consume every day.

Cardiovascular Benefits of Black Olives

Black olives have a large amount of antioxidants (especially polyphenols, beta-carotene, vitamin E) which prevent radicals from oxidizing LDL cholesterol and, consequently, avoiding fatty accumulation in the arteries. To sum uy, olives help prevent coronary heart disease.

Olives raise the good cholesterol since they contain monoinsaturates fats only. How many olives should you eat a day? If you are following a slimming diet you should not eat more than 6 olives instead of a tablespoon of extra virgin olive oil.

Olives, Natural Anti-inflammatory

Another interesting property of black olives: is that they are rich in polyphenols. Among them, a particular type of natural phenolic compound called oleocanthal, has recently been identified. This substance would act as a true natural analgesic and therefore has anti-inflammatory properties. Great against rheumatoid arthritis and osteoarthritis, its antioxidant and anti-inflammatory properties slow down the aging and oxidative stress of our body's cells.

Cancer Prevention

Inflammation and oxidative stress over time can be key factors for the development of cancers. With the regular intake of antioxidant elements, our body has more resources available to defend itself against this disease.

Black olives are very rich in vitamin and other antioxidants, excellent remedies against the proliferation of free radicals. Scientific studies have shown that a diet that involves regular consumption of black olives can reduce the risk of colon cancer.

Olives Digestive Properties and Minerals

Olives have protective properties for the stomach and intestine walls, limiting the risk of ulcers and gastritis. In particular, olive oil stimulates thesecretion of bile and pancreatic hormones, further reducing the possible onset of biliary calculations. Olives are rich in fiber, which help keep your bowel healthy. Black olives are also a great source of minerals. They contain a good amount of calcium, potassium, magnesium and sodium.

Blood circulation

Olives also have a good content of iron and copper, two essential elements for the production of red blood cells. The deficiency of these two minerals may result in anemia with manifestations of weakness, headache and intestinal disorders. Therefore, eating olives regularly helps maintain good blood circulation throughout the body.

Benefits of Black Olives for Skin

Vitamin E contained in black olives has many good effects ton your skin and hair. It nourishes, hydrates and protects tissues and thus prevents skin diseases, protecting you from ultraviolet rays.

Black Olives vs Green Olives

The difference between green and black olives lies in the degree of maturation. Originally, the olives are all green and get a black color when they reach full maturity, usually in winter. However, there are some varieties of olives that remain green even in full maturation.

Obviously, the difference also lies in the processing and the origin of olives. Among the the Italian most famous Italian green olives are the mild and fruity Castelvetrano olives, a Sicilian production that has the DOP certification, and among the best black olives the tasty and slightly bitter Taggiasca olives from Liguira.

We recommend to eat high-quality olives and avoid industrial or preservative products.