9 Health Benefits of Olive

Health benefits of Olive include reducing the body cholesterol level, improve bone health, reduce inflammation, improve brain function, improve cardiovascular health, helps in weight loss, boost cognitive function

Updated: June 16, 2022


The Olive is a delicious fruit cultivated many regions throughout the world with numerous health advantages. The scientific name of Olive is Olea europaea.  It belongs to the Oleaceae family. It is believed that this delicious fruit is native to the Mediterranean region, tropical and central Asia, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Olive, it has lots of health benefits. Among that some of the health benefits of Olive include reducing the body cholesterol level, improve bone health, reduce inflammation, improve brain function, improve cardiovascular health, helps in weight loss, boost cognitive function, reduce blood pressure, prevent infection, prevent various types of cancer, good for our eyes and improve skin health.   

Nutritional Value of Olive:

Olive contains lots of Vitamin, Minerals and other components. Among these some of the vitamins that Olive has Vitamin C, Vitamin A, Vitamin E, Vitamin K, Thiamin, Folates, Niacin, Pantothenic acid and Choline. Olive also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Olive also contains minerals such as calcium, magnesium, selenium, phosphorous, iron, protein, zinc and copper. The best part of the Olive is, it contains zero cholesterol.

Olive Improves Cardiovascular Health:

Olive contains high amount of dietary fiber and monounsaturated, which is very helpful for our cardiovascular health. It helps to reduce the bad cholesterol level in our body, such as LDL cholesterol and helps to improve the good cholesterol level in our body, such as HDL, which support our cardiovascular system. Beside this Olive contain high amount of antioxidant properties, which protect our cardiovascular system from oxidative damage caused by free radicals. Studies have been proven that consumption of Olive can improve our cardiovascular health and prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. 

Olive Improves Bone Health:

Due to the high amount of calcium found in olive, it is very beneficial for our bone health. Studies have been proven that consumption of olive on a regular basis can promote the absorption of calcium, which helps to improve the bone density in our body.  Apart from this Olive also contains high amount of anti-inflammatory properties, which helps to reduce the inflammation and prevent arthritis.  Olive is also contained a high amount of antioxidant, which protect our bone tissue from oxidative damage caused by free radicals.

Olive Improves Digestive Health:

Due to the high amount of dietary fiber present in olive, it is very beneficial for our digestive health and prevents various types of digestion related diseases. Fiber helps to promote proper bowel movement and provide smooth passage for food through the digestive tract. It also helps to add bulk to our stomach and ensure the proper elimination of waste from our body in time, thus consumption of olive on a regular basis can prevent the risk of various types of digestion related problem, such as constipation, gas, etc. Beside this olive also contain high amount of vitamin E and monounsaturated fat, which helps to prevent colon cancer. Vitamin E is a strong antioxidant, which protect our digestive organ from oxidative damage caused by free radicals. 

Olive Reduces Blood Pressure:

Olive contains high amount of phenolic compounds, which is very beneficial in reducing the blood pressure. Phenolic compounds like hydroxytyrosol present in olive acts as anticoagulants, which helps to thin our blood that reduce the risk of blood clot and improve the blood circulation that helps to reduce the pressure from the cardiovascular system, thus reduce the blood pressure. 

Olive Prevents Anemia:

Generally, Anemia is a disease of iron deficiency in our body and Olive is highly rich in iron content, so consuming Olive on a regular basis on a moderate quantity can help to fulfill our daily iron requirement and improve the iron level in the blood, thus helps to prevent the risk of anemia.

Olive Improves Eye Health:

Olive is highly rich in Vitamin C and Beta Carotene in the form of vitamin A, which is very beneficial for our eyes healthy and prevent various types of eye related issues such as cataract. Beta Carotene helps to prevent the damage in the retina. Vitamin C and Vitamin A present in Olive are strong antioxidant, which prevents the oxidative damage to our eye cells, thus prevents the macular degeneration, which is the main cause of vision issues such as cataract and night blindness.

Olive Improves Skin Health:

Due to anti-inflammatory and antioxidant properties present in Olive, it is very beneficial for our skin health and to prevent various types of skin issue. Anti-inflammatory properties of Olive help to reduce the inflammation in the skin, whereas antioxidant properties helps in fighting against free radicals and stabilized them, so that they should not do any kind of oxidative damage to our skin cells, thus prevent macular degeneration and age related skin problems. Studies have been proven that consumption of Olive on a regular basis in a moderate quantity can improve skin health and prevent various types of skin disease, such as wrinkles, dark spots, acne, etc.

Olive Prevent Various Types of Cancer:

Olive contain high amount of antioxidant such as phenols (tyrosol and hydroxytyrosol) and several terpenes (especially oleanolic acid, oleuropein, elenoic acid, erythrodiol, uvaol, and ligstroside), which is very good for our overall health and also helps to prevent various types of cancer. Olive also contain Vitamin C and flavinoids , which are also strong antioxidants, that neutralized free radicals and protect our healthy cells from oxidative damage caused by free radicals. Studies have been proven that consumption of olive on a regular basis in a moderate quantity can prevent the growth of cancerous cells in our body. 

Olive Provides Relief From Pain:

Olive oil contains oleocanthal substance; it has anti-inflammatory properties, which is very beneficial to reduce the pain. Studies have been proven that the use of olive oil can provide relief from pain of arthritis. 

Health Benefits of Olive

Nutritional Facts Of Olives, pickled, canned or bottled, green


Nutrient Unit Value per 100 g
Waterg75.28
Energykcal145
Proteing1.03
Total lipid (fat)g15.32
Carbohydrate, by differenceg3.84
Fiber, total dietaryg3.3
Sugars, totalg0.54
Calcium, Camg52
Iron, Femg0.49
Magnesium, Mgmg11
Phosphorus, Pmg4
Potassium, Kmg42
Sodium, Namg1556
Zinc, Znmg0.04
Vitamin C, total ascorbic acidmg0.0
Thiaminmg0.021
Riboflavinmg0.007
Niacinmg0.237
Vitamin B-6mg0.031
Folate, DFEµg3
Vitamin B-12µg0.00
Vitamin A, RAEµg20
Vitamin A, IUIU393
Vitamin E (alpha-tocopherol)mg3.81
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg1.4
Fatty acids, total saturatedg2.029
Fatty acids, total monounsaturatedg11.314
Fatty acids, total polyunsaturatedg1.307
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0

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