This is specific to black olives, including Kalamatas. Those dark little fruits (yes, olives are technically fruit!) contain a good dose of iron, which is an essential nutrient and helps carry oxygen to the blood. Iron deficiency is quite common among women and could be the reason why you are fatigued, lightheaded, or have cold hands and feet. Just 100 grams of olives provides about 16 percent of the recommended daily amount for women ages 19 to 40.


The benefit of eating the whole olive and not just the oil is that you get an added dose of dietary fiber, which helps keep you full and your digestive system operating smoothly. It’s not a huge amount, but we’ll take any excuse to sprinkle a few of those savory bursts of flavor onto our plates any day.

Beauty – Eating healthy olives helps skin stay soft and healthy since they contain oleic acid. Eat olives = stay good-looking.  

Appetite control – By eating a few olives before a meal, you can take the edge off your appetite. This is because the monounsaturated fatty acids contained in healthy olives slow down the digestion process and stimulate the hormone cholecystokinin, which sends messages of fullness and satisfaction to the brain.

Pain reduction – Olives oil contain oleocanthal, a substance with anti-inflammatory agents that can act as a natural Ibuprofen.

Anti Cancer – The fact that olives are an antioxidant-rich food and have anti-inflammatory properties make them a natural protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidants and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Low Calorie – One olive only has about 7 calories. They have a ‘negative calorie load’, which means you burn more calories digesting an olive that you gain eating one.

Good Fat – Despite the common misperception, olives are not fattening. They contain mono-unsaturated fat, the same good fat you find in nuts and avocados. Mono-unsaturated fat in the diet increases good cholesterol. In research studies, when diets increase mono-unsaturated fat (without becoming too high in total fat), participants experienced a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of this lowers risk of heart disease. Good stuff!

Olives are packed with monounsaturated fats, which qualify as healthy fats that can reduce the risk of heart disease and potentially decrease inflammation in the body. It is these fats that are extracted to make olive oil, which we all know and love as one of the healthiest ways to dress up a salad or a bowl of pasta.

Immunity / Vitamins/minerals

Olives play an important role in maintaining a healthy immune system, especially during oxidative stress and chronic viral diseases 

Olives are nutritious and rich in mineral content as sodium, potassium, magnesium, iron, phosphorus and iodine

 Olives provide essential vitamins and amino acids

 And just in case these benefits weren’t enough, they are also a great aphrodisiac.