Olives are oval-shaped fruits obtained from the Olea europaea tree; a naturalized, medium-size tree of Mediterranean origin. The fruits, and oil extracted from them, have been part of important food sources for the natives around Mediterranean Sea since centuries. Ancient Greeks believed in that growing olive would bring peace and prosperity in their life since the entire population would rely upon this crop in order to secure most of the essentialities.

Botanically, the fruits belong to the family of Oleaceae, in the genus: Olea.
 Olive is a slow growing, evergreen tree with gnarled trunk dividing into grey, fissured branches and foliage of grey-green, fleshy, narrow leaves. It may reach up to 50 feet in height in their natural habitat and live for more than 500 years. It grows well in frost free, dry, and well-drained soils. It starts bearing fruits when the plant reaches about 3-4 years of age, however, some cultivars may take much longer time before their first harvest. The tree blooms in the spring which subsequently develops into small round to oval green colour berries by summer.

Olive is a drupe or stone-fruit with a central single seed (pit), surrounded by edible pulp. Their size and shape greatly varies depending on the cultivar type. On an average, a fruit weighs about 3-5 g. Raw fruits are green, which turn yellow to dark as they ripen further. Olives are generally picked at different stages, depending upon whether they destined to be used as table fruits or pressed into oil.

Health benefits

The health and medicinal benefits of olives mainly come from its nutrients, vitamins, minerals, and organic compounds, including iron, fibre, copper, vitamin-E, phenolic compounds, oleic acid, and a variety of antioxidants.

Heart Health Booster: Heart disease is one of the most deadly and widespread health conditions throughout the world, so people are always looking for ways to improve heart health and defend against all of the factors that can contribute to atherosclerosis, heart attacks, plaque build-up, cardiovascular disease, and strokes. Olives possess a monounsaturated fat called oleic acid, which has been linked to preventing heart disease. The oil of olives is where this oleic acid is located, and it is responsible for lower blood pressure, which reduces the chances of cardiovascular complications and general stress on the system.

Furthermore, olives are rich in phenolic compounds, which are commonly linked to cancer prevention, but also serve a major purpose in protecting the heart. Phenolic compounds like hydroxytyrosol act as anticoagulants to thin the blood, which reduces the chances of blood clots developing and dangerously blocking the flow of blood. Aside from that, the same phenolic compound also eases blood vessel tension and dilates the blood vessels, which reduces the strain on the heart and increases blood flow around the body in a healthy way, ensuring the proper functioning and oxygenation of the various organ systems.

Bone Loss: People eating a traditional “Mediterranean diet” have been found to have lower instances of bone loss and osteoporosis, but the definite explanation behind this phenomenon was only discovered recently. The compound mentioned earlier, hydroxytyrosol, as well as oleuropein, have been positively linked in research studies to increased calcium deposition and bone growth, leading to a distinct drop in osteoporosis. Add a healthy amount of olives or olive oil to your diet if you are already at risk for bone degeneration, or if you have some family history of it, and stay healthy and strong well into your old age.

Cancer Prevention: The mystery surrounding the “cure for cancer” remains a major problem in the world today, but there are many alternative ways to treat, slow down, or even prevent cancer from occurring. Olives approach the cancer problem from a number of beneficial directions. First of all, olives contain anthocyanins, which are positively connected to cancer prevention as an antioxidant and an anti-inflammatory substance. Antioxidants defend the body against free radicals, which mutate healthy cells into cancerous ones, so adding as many antioxidants as you can is the best way to protect yourself.

Secondly, olives have oleic acid as mentioned earlier, which inhibit certain growth factor receptors that trigger the development of breast cancer. Lastly, that hydroxytyrosol comes into play for a third time, working to prevent DNA mutation and abnormal cell growth; in other words, it acts as a second type of antioxidant. Even the skin of the olive contains maslinic, which has been connected to programmed cell death (apoptosis) in colon cancer cells.

Reduce Inflammation: Various compounds in olives function not only as antioxidant compounds, but also anti-inflammatory ones. These reduce inflammation throughout the body after eating them, which includes a reduction in pain and irritation in the joints, muscles, injuries, tendons, and extremities which may suffer from various types of inflammation from a number of medical conditions. Particularly in terms of arthritis, gout, and other rheumatic conditions, olives can be a major benefit and alleviate the associate pain.

Digestion: Olives are a healthy source of fibre, supplying almost 20% of the daily requirements for fibre in a single cup. High fibre content ensures the proper functioning of your digestive system, because it stimulates peristaltic motion in the intestines, moving the bowel movements along and helping to keep you regular. Fibre also makes you feel full, so ghrelin, the hunger hormone, doesn’t get released, and therefore, overeating is eliminated. Not only can fibre increase your digestive and gastrointestinal health, it can also help you lose weight! Fibre also boosts heart health by working to eliminate excess cholesterol in the blood.

Allergic Reactions: In a somewhat related aspect to their anti-inflammatory activities, olives can also help to reduce the intensity or frequency of allergic reactions. Certain components of olives function as anti-histamines by blocking the receptor sites for histamines, which induce allergic reactions. By adding olives to your diet, you may reduce the signs of seasonal allergies, as well as specific allergic reactions to something you ate or touched. This is a powerful and beneficial aspect of olives that is often overlooked.

Blood Circulation: Olives are rich sources of both iron and copper, two essential components for the creation of red blood cells. Without these two minerals, red blood cell count in the body will diminish, resulting in anaemia, which is characterized by fatigue, upset stomachs, headaches, cognitive malfunction, and general decline of organ health and functionality. Eat plenty of olives and keep your blood pumping to every part of the body to guarantee overall health!

Antibacterial Qualities: Oleuropein, that valuable chemical component of olives, also functions as an antimicrobial and antibacterial booster in the body. Eating plenty of olives increases the presence of this chemical, which defends against bacterial infections throughout the body, both internally and externally.

A Few Words of Warning: Olives are generally an extremely healthy food, however, there are some seasonal allergies associated with olive tree pollen, which can sometimes get into the olives so allergic reactions are not unheard of. Also, consider the potent acids and organic compounds in olives and olive oil, it is not recommended to eat too many olives while pregnant or breastfeeding, as insufficient studies have been done on the transference of material from mother to child. Finally, olives do contain high levels of sodium, so if you already suffer from high blood pressure or related cardiovascular conditions, you might be better off finding a different food to treat your heart conditions, rather than exacerbating them with more sodium!

Other than those warnings, enjoy olives in their many forms and see just how healthy they can make you feel!