It’s no secret that olives are some of the healthiest fruits on earth. Rich in essential nutrients and potent plant compounds, these bitter-tasting fruits are among the best that nature has to offer.

But one of them stands out as being the healthiest: the Kalamata olives endemic to the Peloponnese peninsula in southern Greece. The deep reddish-purple fruits can often be found canned in groceries, cured in oil or brine to soften their sharp bitter taste.

Health benefits of Kalamata olives

Kalamata olives are reported to offer a host of health and nutritional benefits. Here are some of them:

Contains essential nutrients

Compared to other fruits, Kalamata olives are quite rich in fat, but don’t fret. 75 percent of them are monounsaturated fats that are great for the heart. Monounsaturated fats can also be found in other foods like nuts, avocados and olive oil.

Carbs, on the other hand, comprise just four to six percent of these fruits, and about 52–86 percent of these carbs are fiber, an essential macronutrient for digestion and optimal gut health.

In addition, Kalamata olives are a great source of micronutrients that support different aspects of health. Here are some of the major ones found in each of these small, reddish-purple fruits:

• Calcium – Calcium maintains strong bones and teeth. It also regulates muscle contraction, including the beating of the heart muscle.
• Copper – Copper is an essential nutrient for the production of red blood cells. It also supports bone health, boosts immune functions and contributes to iron absorption.
• Iron – Iron is perhaps the most essential element for blood production. Up to 70 percent of the iron in our bodies can be found in red blood cells.
• Sodium – If cured in brine, Kalamata olives contain a high amount of sodium that helps maintain proper muscle functions. Sodium also regulates blood pressure.
• Vitamin A – This fat-soluble antioxidant is essential for skin health, and it also protects against macular degeneration.
• Vitamin E – Vitamin E is a potent antioxidant that helps repair damaged cells. It is also hailed for its anti-aging effects on the skin.

Contains potent phenolic compounds

Phenolic compounds are a large class of natural antioxidants found in plants. These organic compounds are behind most of the health benefits attributed to Kalamata olives. Here are some of them:

• Gallic acid – This phenolic acid has anti-fungal properties, and it has also been found to fight cancer cells.
• Hydroxytyrosol – Hydroxytyrosol is a plant chemical unique to olive trees. It acts as an antibiotic and immunostimulant.
• Oleocanthal – This natural organic compound helps reduce inflammation, and it has also been found to possess cancer-fighting properties.
• Oleanolic acid – Multiple studies found that this organic compound has antimicrobial and anti-tumor properties.
• Oleuropein – Oleuropein is the organic compound responsible for the fruit’s bitter taste. Besides fighting inflammation, oleuropein also helps in reducing blood pressure.
• Tyrosol – Tyrosol is another potent antioxidant that helps protect cells from inflammation and damage.

Protects against dementia

Forgetting things a little too often? You might need to eat more Kalamata olives. Studies found that regular consumption of the fruit has led to a reduced risk of dementia and an increase in the lifespan of people in the Meditteranean region.

Reduces the risk of cancer

Mediterranean diets often feature foods rich in monounsaturated fats, such as nuts, olives, olive oil and avocados, and for good reason. The healthier fats in these foods can reduce the risk of certain cancers, including those of the breast and prostate.

Supports heart health

Monounsaturated fats also help eliminate bad cholesterol that can lead to heart disease. In fact, the American Heart Association (AHA) recommends eating foods rich in unsaturated fats to maintain optimal heart health.

Regulates blood sugar

Diabetics also stand to benefit from eating Kalamata olives. Studies affirm that the fruit’s rich monounsaturated fat content has beneficial effects on blood glucose in diabetics. It has also been found to boost insulin production for better blood glucose control.

Kalamata olives make for a versatile addition to all sorts of recipes, from salads to meat dishes. You can also mash them to create a delectable, homemade spread, or pickle them for a light and nutritious snack.

Read more articles about the health benefits of Kalamata olives and other emerging superfoods at Superfoods.news.

Sources:

NutritionAdvance.com

Heart.org