Properties of the olive: benefits, nutrients and contraindications

At AnchoasDeluxe I always say that, just like our artisan preserves, olives are one of those Mediterranean treasures that are never missing at home. We use them for snacking, cooking, pairing with good cheese or Iberian charcuterie… but we rarely stop to think about everything they contribute nutritionally and how they can influence our daily well-being.

Over the years, talking with our producers and with many customers who try to take care of themselves naturally, I’ve learned that olives are not just a delicious snack: they are also a source of healthy fats, antioxidants and minerals that can improve cardiovascular health, digestion and even help with weight control.

In this article I tell you, from my experience and daily work in the shop, what olives are really good for, what benefits they offer, what nutrients they provide and in which cases it’s best to consume them in moderation.

Benefits of eating olives daily

Eating olives every day is one of those small Mediterranean habits that, without us realizing, can make a difference to our health. At AnchoasDeluxe I hear it often: many customers include them daily because they feel good, help them snack on something healthy and give them energy without excess.

One of their greatest benefits is that they’re rich in monounsaturated fats, the same found in extra virgin olive oil. These fats help protect the heart, maintain healthy cholesterol levels and provide satiety.

Olives also contain vitamin E and natural antioxidants that fight oxidative stress and help keep the skin and cells in good condition. They also provide iron, calcium and fiber, three important nutrients for overall well-being.

In short, including a few olives a day can be a simple, delicious and very beneficial gesture for the body.

What olives are good for

Over time I’ve discovered, both at home and talking with our customers at AnchoasDeluxe, that olives have many uses beyond being an appetizer. They are a versatile food that provides real benefits in different areas of health.

Olives are especially good for caring for the heart, thanks to their healthy fats and antioxidants that help protect the arteries. They are also useful for improving digestion, as their fiber promotes intestinal transit and prevents heaviness.

Another interesting point is their ability to provide satiety. A small serving can help control appetite between meals without resorting to less healthy snacks. Their vitamins and minerals also contribute to the body's overall balance.

In short, olives are ideal for those looking for a simple, natural food with daily benefits.

Nutritional properties of green and black olives

One of the questions I am asked most at AnchoasDeluxe is whether green and black olives offer the same benefits. And although both are healthy, they have interesting differences worth knowing.

Green olives are harvested before ripening and tend to have a firmer texture and a more intense flavor. Nutritionally, they provide less fat than black olives, but are still rich in vitamin E, fiber and antioxidants.

Black olives, being more mature, contain a higher proportion of healthy fats and have a milder flavor. Their antioxidant content, such as polyphenols, is slightly higher, making them a good choice for protecting cells from aging.

In both cases, green or black, olives stand out for containing:

• Monounsaturated fats that benefit the heart.
• Dietary fiber that supports digestion.
• Vitamin E, a natural antioxidant.
• Minerals such as iron, calcium and magnesium.

The great advantage is that you can choose whichever you prefer because both are essentially healthy and nutritious.

Are olives good or bad for cholesterol?

One of the most common doubts among AnchoasDeluxe customers is whether olives can affect cholesterol. And the answer, from what I’ve learned over time, is clear: olives are good for cholesterol when eaten in moderation.

The secret lies in their monounsaturated fats, especially oleic acid, the same found in extra virgin olive oil. This type of fat helps lower LDL cholesterol (the “bad” one) and increase HDL cholesterol (the “good” one), supporting cardiovascular balance.

Additionally, the natural antioxidants in olives —such as polyphenols— help protect arteries and reduce inflammation.

The only precaution I always mention is their salt content, since some olives may come in very strong brines. In that case, simply choose high-quality varieties or rinse them lightly before eating.

In summary: enjoyed sensibly, olives are allies, not enemies, of cholesterol.

Olives and digestion: how they affect the stomach

Over time I’ve seen that many people don't know whether olives are good or bad for digestion. And the truth is that, in most cases, olives help the stomach work better, as long as they’re eaten in moderate amounts.

Their fiber content supports intestinal transit and helps prevent the feeling of heaviness after meals. The healthy fats they contain —the same as in olive oil— stimulate bile production, making fat digestion easier.

I’ve also seen many people with slow digestion or bloating improve when they eat a few olives before or during meals.

However, their salt content must be considered. Eating very salty olives or too many can cause bloating or fluid retention.

In summary, when chosen well and consumed in the right amount, olives are usually allies of good digestion.

Contraindications of olives

Although olives are healthy and have been part of the Mediterranean diet for centuries, it’s important to know in which cases they should be consumed in moderation. At AnchoasDeluxe we often discuss this with customers who want to take care of themselves without giving up what they enjoy.

The main contraindication is their salt content. Some brined varieties can be very salty, which is not ideal for people with hypertension, fluid retention or kidney problems.

Another point to consider is that olives, being energy-dense and containing healthy fats, should be eaten in moderation by those following very calorie-controlled diets.

Rarely, there may be intolerance or sensitivity to additives in some industrial olives, such as preservatives or colorings. That’s why I always recommend choosing high-quality olives made traditionally with simple ingredients.

In general, except in specific situations, olives do not pose major risks: they simply need to be part of the diet with balance.

Do olives make you gain weight or help control weight?

This is one of the questions I hear most at AnchoasDeluxe: “Do olives make you gain weight?” And as I always say, the answer depends on the quantity and context —but generally olives can help control weight when eaten in moderation.

Olives are rich in healthy fats, which provide balanced energy and help maintain satiety for longer. This can reduce cravings and prevent less healthy snacking.

Their fiber also supports digestion and appetite regulation, which is very helpful in weight-control diets. That’s why many people prefer eating a few olives before meals so they don't arrive too hungry.

It’s true that olives are a caloric food, like any fat-rich fruit, but their calories come from good fats, the same as in extra virgin olive oil.

My recommendation is simple: including a small portion of olives daily can perfectly fit into a healthy, balanced diet —even if your goal is weight control.

Is it bad to eat olives at night?

This is another common question in the shop: “Is it bad if I eat olives at night?”. And the truth is that, in most cases, it is not bad to eat olives at night, as long as you don’t overdo it and they are good-quality olives.

Olives contain no sugars or stimulants, so they do not affect sleep like other foods. Being rich in healthy fats and fiber, they provide satiety and help avoid heavier or sugary snacks before bed.

The only precaution is their salt content. If you eat very salty olives right before bed, you may feel thirsty or notice slight fluid retention.

Otherwise, a few olives at night can be a light, satisfying and very healthy snack.

Benefits of olives: why to include them in your diet

After many years at AnchoasDeluxe, I’ve learned that olives are one of those simple foods that make a difference when consumed consistently. They don’t just enhance any dish —they provide real benefits for the body.

Olives stand out for their healthy fats that support heart health, vitamin E that acts as a natural antioxidant, and essential minerals such as iron and calcium. Their fiber also helps maintain balanced digestion and stable satiety.

Another reason to include them in your diet is their versatility: you can add them to salads, pasta, rice, cheese boards, preserves, hummus, or simply enjoy them alone as a nutritious snack.

In short, olives are a humble but powerful food —perfect for those who want to take care of themselves without giving up authentic Mediterranean flavor.