Kalamata, Greek style or Spanish green…
The overall conclusion from studies involving olives is positive for ‘stone fruit’ lovers.
Any type of olive is a health supportive food, specifically in terms of their antioxidant and anti-inflammatory properties.
And if you’re someone who eats them on the regular, human studies have now revealed that daily consumption of olives, olive oil and olive polyphenols could improve bone turnover markers and prevent decline in bone mineral density.(1)
But before we get into how it benefits our bones…
It’s difficult to get ‘fresh’ olives and even if you can, it’s not a fruit that can be eaten right off the tree. They’re too bitter and must be cured.
The quick breakdown per 100 grams(2) :
- 115 calories (which works out to about 59 calories for 10 olives)
- 75-80% water
- 11-15% fat (from that, 74% of that is from a monounsaturated fat called oleic acid, which is the main component of olive oil. It’s also been linked to several health benefits like reducing the risk of heart disease and decreasing inflammation.(3-4)
- 4-6% carbs
- Minimal amounts of protein
Olive’s high fat content makes them an unusual fruit. Although, that fat (oleic acid, which is the fatty acid its most abundant in) may have several health benefits, including bone health.
So What Makes Olives So Bone Healthy?
In addition to their high fat content, olives are high in vitamin E and potent antioxidants. They’re also a good source of iron and calcium.(2) 100 grams of olives typically has 3.3 mg of iron and 90 mg of calcium.
And when it comes to your bones, the beneficial effects of olives could be attributed to their ability to reduce inflammation and oxidative stress.(1)
If you’re trying to think of ways to incorporate more olives, look to the Mediterranean diet, where olives are a staple. The Mediterranean diet is characterized by a high intake of olive oil, plant products, fish and seafood; a low intake of dairy, and meat products.(5)
This diet has also been shown to benefit your bones. One study, which spanned more than 15 years (following 93,676 women aged 50 to 79 years) found that participants who followed the Mediterranean Diet showed the least occurrence of hip fracture, 29% lower than average!(6)
It’s also been associated with increased calcium absorption and retention.(1)
So add more olives and olive oil to your diet to protect your bones. And if you follow a diet consisting largely of plant-based, whole foods like the Mediterraneans do, then you’re already off to a great start!
Source: Natural News