Olives and olive oil are commonly consumed in the Mediterranean region, where rates of cancer and other chronic diseases are lower than in other Western countries ( 34). In addition, observational studies suggest that following a Mediterranean diet may reduce the risk of bone fractures ( 33). Some of the plant compounds found in olives and olive oil have been shown to help prevent bone loss in animal and test-tube studies ( 29, 30, 31, 32). The rates of osteoporosis are lower in Mediterranean countries than in the rest of Europe, leading to speculation that olives might protect against this condition ( 29). Osteoporosis is characterized by decreased bone mass and bone quality. It may regulate cholesterol levels and protect LDL (bad) cholesterol from oxidation, though some experts say more evidence is needed ( 1, 25, 26).įurthermore, some studies note that olives and olive oil may reduce blood pressure ( 27, 28). Oleic acid, the main fatty acid in olives, is associated with improved heart health. High blood cholesterol and blood pressure are both risk factors for heart disease. One older 2009 study showed that eating a pulpy residue from olives significantly increased blood levels of glutathione, one of the most powerful antioxidants in your body ( 23, 24). Olives are rich in antioxidants, with health benefits ranging from fighting inflammation to reducing microorganism growth ( 22). Antioxidant propertiesĭietary antioxidants have been shown to reduce your risk of chronic illnesses, such as heart disease and cancer. They’re associated with many health benefits, especially for heart health and cancer prevention. Olives are a staple of the Mediterranean diet. SUMMARYįresh olives are very bitter and usually need to be cured and fermented before eating. This could lead to improved digestive health ( 21). It acts as a natural preservative that protects the olives from harmful bacteria.Ĭurrently, scientists are studying whether fermented olives have probiotic effects. Lactic acid is also important during fermentation. Processing methods often rely on local traditions, which affect the fruit’s taste, color, and texture ( 11). Processing olives may take anywhere from a few days up to a few months depending on the method used. However, there are some varieties that don’t need processing and can be consumed when fully ripe. This process reduces bitter compounds like oleuropein, which are most abundant in unripe olives.įermentation processes may also reduce cholesterol levels and increase beneficial bacteria in the final product ( 21).
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