Olives are small fruits that are found in olive trees. Olives are rich in vitamin E. There are extra antioxidants are also present in olives. It is also beneficial for your heart and to fight off your cancer or osteoporosis.

There are Healthy fats consist in olives that are further used to extract olive oils from them. Olives are part of sandwiches, salads, and tapenades. They are famous as a snack and also have a salty and rich flavor. There are many benefits of olives and risk associated with it also. Keep reading the article to know about all benefits and risks of olives.

Health benefits of olives

There is a range of benefits provided by olives to your body. If you want to keep your body healthy, then you should know about its benefits, given below.

  1. Good for heart

Olive oil consists of fatty acids that reduce your bad cholesterol and increase your good cholesterol levels. It helps to reduce inflammation and prevents blood clots, and reduces the risk of stroke or heart disease.

  1. Suitable for skin

Olives are rich in antioxidants and vitamin E that protects your skin by ensuring that it does not damage by radicals. It helps to moisturize your skin, reduce aging signs, and improve elasticity.

  1. Benefits to eye

Olives help to protect human eyes from UV rays and blue light. Moreover, it also prevents cataracts and macular degeneration, which is a common eye disease and affects your vision.

  1. Improve your bone health.

Olives consist the phosphorus, magnesium, vitamin K, calcium, etc., which are good for your bone health. It helps to prevent fractures by increasing bone strength and density.

  1. Modulate the immune system.

Olives have come with anti-microbial and anti-inflammatory properties that help to improve your immune system by stopping the growth of bacteria and fight from infections.

  1. Improve brain health.

Olives consist of the oleic acid that crosses the blood-brain barrier and improves your brain cells. It also helps to improve your memory, cognitive functions, and learning process by increasing communication between the neurons.

  1. Improve digestion

Olives consist of fibers that promote bowel movements. It is also used to feed the bacteria benefits in the guts and improve metabolism and digestion.

  1. Helps to reduce weight

There are fewer calories consists in olives, but they are rich in fats and healthy fibers that make you feel satisfied and full for a long time. In this way, olives help to keep control of your cravings and reduce weight.

  1. Maintain blood pressure

Olives consist the mineral and potassium that helps to regulate blood pressure and liquid balance. Its counterpart, the sodium effects that cause hypertension and water retention

  1. Prevent diabetes

Olives have a lower range of glycemic index, which means it does not cause a quick spike in blood sugar levels after you eat. It helps to maintain a stable blood sugar level and prevent diabetes.

  1. Fight cancer

Olives have come with antioxidant properties. It helps to reduce the risk of cancer by stopping the growth of cancer cells in the human body. Studies also prove that antioxidants consisting of olives help to prevent the human body from cancer.

Side effects of olives

Along with the benefits, there are a few side effects of using olives. If you want to use olives for your health, you should know about the associated risks.

  1. Weight gain

Olives consist the sodium. A human diet with a lot of sodium cause bloating. High sodium levels cause health issues in the human body. Olives consist the huge fat. If you consume olives in excess amounts, it causes unexpected weight gain.

  1. Allergies

Olives consist the many pollen. According to studies, if you have an allergy to pollen and take raw olives, then you face the allergy. You can prevent this situation by using processed olives.


Olive gives a note about snacks and meals. It consists the healthy fats. There are many health benefits to consuming olives, but some health risks also.

It is good to integrate olive fruit into your routine food. It complements the whole and healthy food-based diet. High-quality olive oil improves your brain, heart, and joint health because of antioxidants.