Are Black Olives Healthy?

Black olives may seem rather ordinary, but the small fruits, as they are botanically classified, actually pack quite a hefty nutritional punch. Black olives are an excellent source of dietary fiber that helps keep your cholesterol in check and your digestion healthy.

They also contain iron, which is a primary component of your red blood cells, as well as vitamin E, a potent antioxidant. However, if you are keeping an eye on your sodium intake, remember that olives are a significant source of the mineral.

Read on below to learn more about the health benefits of black olives:

A Source of Iron

Ripe olive has approximately 3 milligrams of iron for every 100-gram serving. For adult males and females, the recommended dietary allowance for iron is 8 milligrams daily and 18 milligrams a day respectively.

The human body needs iron to produce the proteins that carry oxygen, myoglobin and hemoglobin. Hemoglobin is found in red blood cells while myoglobin is present in muscle cells.

Iron makes up a significant part of most of the proteins in your body and aids in the production of ATP or adenosine triphosphate, the main energy source of your body.

Supports Cardiovascular Health

Black olives also contain high amounts of healthy monounsaturated fats, with ripe olives providing almost 8 grams of total monounsaturated fats. Experts reveal that the fats in human food should never be over 25% to 30% of the calories they eat per day.

Most of these fats should come from polyunsaturated or monounsaturated fats. Monounsaturated fats can help lower your body’s bad cholesterol levels and lower your risk of stroke and heart disease. Monounsaturated fatty acids may also benefit blood sugar control and insulin levels.

Encourages Better Digestive Health

Black olives are also an excellent source of dietary fiber. About 3.5 ounces or a 100-gram serving of ripe olives offers 3 grams of total dietary fiber. Fiber’s recommended daily intake is 38 grams and 25 grams for men and women respectively up to 50 years of age.

Soluble fiber can help reduce glucose and blood cholesterol levels, while insoluble fiber can add bulk to your stool and encourage the movement of material through the digestive system. Having more dietary fiber in your diet can help control blood sugar levels, maintain bowel health, lower cholesterol level, and maintain healthy weight.

Provides Vitamin E

One serving of ripe olives contains 1.7 milligrams of vitamin E, which is a fat-soluble antioxidant that offers protection for the cells from the harsh effects of free radicals. These free radicals are molecules that can damage cells and may even cause the development of cancer. The recommended dietary allowance for vitamin E is 15 milligrams for women and men over 14 years of age.

Vitamin E also plays a role in immune function, gene expression regulation, cell signaling as well as other metabolic processes. It is also noted that vitamin E can help prevent blood clot formation and coronary heart disease. It also hinders oxidation of LDL or low-density lipoprotein cholesterol, helping ward off atherosclerosis.

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