Quick Answer
Eating a lot of olives can be healthy in moderation, as they provide various vitamins, minerals and antioxidants. However, olives are high in sodium, so eating excessive amounts may increase blood pressure and heart disease risk. The ideal olive intake depends on factors like age, health status and diet overall. Around 2-3 servings (10-15 olives) per day is a moderate and likely safe amount for most healthy adults.
What are olives?
Olives are small, oval-shaped fruit native to the Mediterranean region. There are several main types of olives:
– Black olives: Ripe olives that have been cured in an oxygen-free solution, giving them a black color. Common varieties include Kalamata and black olive.
– Green olives: Picked before fully ripe and cured in a saltwater solution, maintaining their green color. Main varieties are Spanish and Sicilian.
– Oil-cured olives: Green or black olives cured in vegetable oil rather than brine, giving them a softer texture. Popular kinds are Moroccan and Greek.
Nutritionally, olives provide vitamin E, iron, copper, calcium and phytochemicals like polyphenols and flavonoids. The majority of calories in olives come from fat, mostly in the form of oleic acid, a mono-unsaturated fatty acid.
Now let’s take a closer look at the potential health effects of eating a lot of olives.
Benefits of Olives
Here are some of the main benefits associated with regular olive consumption:
– Antioxidants: Olives are rich sources of antioxidant compounds like oleuropein, hydroxytyrosol and tyrosol. These antioxidants help reduce oxidative stress and inflammation in the body.
– Heart health: The oleic acid in olives may improve cholesterol levels and lower blood pressure, reducing risk of heart disease.
– Cancer prevention: Olive polyphenols have been shown to combat growth of cancer cells in studies. They may help prevent breast, colon, prostate and skin cancers.
– Anti-inflammatory: Olives have anti-inflammatory abilities that may relieve symptoms of arthritis, allergies or autoimmune disorders.
– Bone health: Olives provide good amounts of calcium and vitamin E, nutrients vital for proper bone mineralization and strength.
– Digestion: The fiber in olives helps promote regular bowel movements and provides beneficial prebiotics to feed probiotics in the intestines.
In general, incorporating olives into a healthy, balanced diet on a regular basis may provide protective effects against various chronic diseases and optimize health.
Downsides of Eating Too Many Olives
However, there are some potential downsides of overdoing it on olives:
– High sodium: Olives naturally contain a lot of sodium from the brining or curing process. Eating too many may increase blood pressure.
– Weight gain: Although high in healthy fats, olives are calorie-dense. Overconsumption can easily lead to excess calorie intake and unwanted weight gain.
– GI issues: Some people may experience bloating, gas or diarrhea when they eat a lot of olives due to their fiber and fat content.
– Kidney problems: Excess dietary sodium from olives can place extra strain on the kidneys, especially for those with renal disease or high blood pressure.
– Medication interactions: Large olive intake may interfere with lithium, blood thinning or diuretic medications because of their high sodium content.
To avoid these potential problems, it’s best to enjoy olives in moderation as part of an overall nutritious diet, and keep sodium intake from other foods low. Additionally, limit olive intake if you have hypertension, kidney issues or take certain medications.
How Many Olives Per Day is Considered Moderate?
There are no official guidelines for exactly how many olives per day is best. However, most nutrition experts seem to agree that around 2-3 servings of olives daily, or about 10-15 olives, is a moderate and likely safe amount for most healthy adults.
This olive intake level provides protective antioxidants, healthy fats and other beneficial nutrients, without going overboard on sodium or calories. It also fits into a balanced Mediterranean-style diet.
Somewhere in the range of 5-10 large olives per day, or 1-2 tablespoons (14-28g) of olive paste, tapenade or salad can be part of a nutritious diet for the average healthy person. Of course, those with medical conditions like hypertension may need to limit their intake more than healthy individuals.
Here is a quick recap of reasonable olive serving sizes:
– 5-10 large olives
– 1-2 tablespoons (14-28g) olive paste or tapenade
– 1/4 – 1/2 cup (30-60g) olive salad
Consuming olives within these recommended serving sizes will provide health benefits while keeping sodium content in check.
Ideal Olive Intake for Different Groups
While 2-3 olive servings daily is a moderate amount for most people, the ideal intake may vary based on factors like age, lifestyle and overall health status:
– Children: About 2-5 olives per day is appropriate for older children and teens, as their calorie needs are lower than adults. Avoid giving whole olives to children under 4 due to choking risk.
– Pregnant women: 2-3 servings daily is fine during pregnancy as olives provide iron, calcium and vitamin E. But limit sodium intake from other foods to keep blood pressure healthy.
– Athletes: Active individuals can enjoy higher olive amounts of around 4-5 servings daily since their nutrient demands are increased. But monitor sodium if ingesting after strenuous workouts.
– Hypertension: Those with high blood pressure should limit olives to no more than 1-2 servings per day and monitor sodium intake. High-sodium olives like many canned varieties are best avoided.
– Kidney disease: People with renal impairment only eat olives occasionally, like a few times per week. They need to restrict dietary sodium from all sources.
In any case, olives should always be eaten as part of a balanced diet. Focus on getting plenty of fruits, vegetables, whole grains, lean protein, dairy and healthy fats from sources like olive oil, avocados, nuts and seeds overall.
High Olive Diets
Some people may try to reap certain benefits by following a high olive diet, where olives or olive products like oil make up a major part of total food intake.
For example, the mediterranean diet encourages high consumption of olives and olive oil, though more for their healthy fats than sodium content. Some high olive diets may involve consuming up to 15-30 olives per day.
There isn’t strong evidence that going beyond 3 servings provides additional health advantages. And it may increase potential risks if sodium intake gets very high. Though olives offer benefits, variety and moderation are still key principles for optimal well-being.
Most experts recommend getting no more than about 4-5 servings of olives daily as part of a nutrient-rich, well-balanced eating pattern. This level provides benefits without going overboard.
Tips for Healthy Olive Consumption
Here are some tips for getting the benefits of olives while keeping your intake moderate and healthful:
– Stick to around 2-3 servings of olives per day (no more than about 5-10 large olives).
– Select low-sodium or sodium-free olive varieties when possible.
– Enjoy olives as a component of mixed dishes like salads, pizza, pasta, etc. rather than eating plain.
– Pair olives with olive oil, fruits, vegetables, nuts and seeds for a nutrient-packed meal.
– If using tapenade, aim for 1-2 tablespoons daily and spread thinly.
– Size appropriate for kids – for young children, chopped olives are safer than whole.
– Watch overall dietary sodium intake if you have hypertension or kidney issues.
– Drink plenty of water to offset the sodium content.
– Select other healthy fats like avocado, fatty fish, nuts and seeds as well as olive products.
– Don’t just eat olives alone – make them part of an overall healthy diet.
Healthy Recipes with Olives
To incorporate olives into your diet, try some of these delicious and nutritious recipes:
1. Mediterranean Salad
Ingredients:
– 5 oz (140g) mixed salad greens
– 1/2 cucumber, sliced
– 1 tomato, chopped
– 1/4 red onion, thinly sliced
– 10 Kalamata olives, pitted and halved
– 2 oz (60g) feta cheese, crumbled
Dressing:
– 3 tbsp (45ml) extra virgin olive oil
– 2 tbsp (30ml) red wine vinegar
– 1 garlic clove, minced
– 1 tsp dried oregano
– salt and pepper to taste
Directions:
1. In a large bowl, combine the salad greens, cucumber, tomato and red onion.
2. Make the dressing by whisking together the olive oil, vinegar, garlic, oregano and salt and pepper.
3. Pour the dressing over the salad and toss to coat evenly.
4. Top with olives and feta cheese.
2. Chicken Salad with Green Olives
Ingredients:
– 1 lb (450g) cooked chicken breast, shredded
– 1/2 cup (75g) green olives, sliced
– 1/3 cup (40g) diced celery
– 2 tbsp (6g) fresh parsley, chopped
– 1 tbsp (15ml) olive oil
– 1 tbsp (15ml) lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
Directions:
1. In a medium bowl, combine the shredded chicken, olives, celery and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, mustard, salt and pepper.
3. Pour dressing over chicken salad and toss to coat evenly.
4. Serve on bread, lettuce or crackers.
3. Olive Tapenade Pasta
Ingredients:
– 8 oz (225g) whole wheat pasta
– 1/4 cup (60g) olive tapenade
– 1 tomato, diced
– 1/4 cup (10g) fresh basil, chopped
– 2 tbsp (5g) Parmesan cheese
Directions:
1. Cook pasta according to package directions until al dente. Drain and return to pot.
2. Stir in olive tapenade and diced tomato and gently toss to coat pasta.
3. Remove from heat and mix in chopped basil.
4. Sprinkle with Parmesan cheese and serve warm.
The Bottom Line
Olives provide beneficial nutrients like healthy monounsaturated fat, antioxidants, vitamin E, iron and phytochemicals. Incorporating 1-3 servings of olives per day as part of a Mediterranean-style diet can help protect heart health, reduce inflammation, enhance digestion and provide other advantages.
However, olives are high in sodium, so excessive amounts may increase risks. Stick to moderate olive intake within your recommended dietary limits for sodium. Pair olives with other fresh, whole foods and limit processed meats and snacks high in salt.
As long as you don’t overdo it, enjoying olives regularly can be a tasty way to optimize your health and reduce disease risk. Just focus on variety, moderation and an overall dietary pattern emphasizing fruits, vegetables, lean proteins, low-fat dairy and whole grains.
