They could help you look younger too.
In the never ending search for healthy snack options, black olives are often overlooked. But this simple food, which has just 60 calories, has been cherished for its health and beauty benefits for centuries.
Studies show that black olives help keep your heart and eyes healthy, lower high blood pressure, reduce bad cholesterol, improve digestion and even offer some protection against certain types of cancer.
And for women, there’s an extra benefit: black olives may also help ease symptoms linked to perimenopause and menopause.
“Olives are much more than a simple snack – they are a functional food with antioxidant, anti-inflammatory, and cardioprotective properties,” Yaraseth del Castillo Ortega, a nutritionist at the Antiaging Medical Institute in Madrid, told Vogue.
“They provide healthy monounsaturated fats – especially oleic acid – which helps reduce systemic inflammation and protect the cardiovascular system. They are also an excellent source of vitamin E, iron, and fiber, and stand out for their high content of phenolic compounds such as oleuropein and hydroxytyrosol, both with potent neuroprotective and anti-aging action.”
This means that for women, this powerful, bite-sized, anti-aging snack is not just a treat; it is a remarkable ally in reducing inflammation and promoting healthy metabolism and hormones.
Ahead are six amazing ways black olives can help during perimenopause and menopause, according to the experts. The best part? They could be sitting in a jar in your pantry right now.
1. Reduces the Risk of Chronic Diseases
Perimenopause can trigger oxidative stress and hormonal imbalances, affecting bone density, muscle mass and inflammation. This can affect various body systems, including musculoskeletal, cardiovascular and mental health, potentially leading to osteoporosis, heart disease and depression.
Black olives are rich in hydroxytyrosol, which is one of the best antioxidants our bodies can absorb. Plus, all types of olives contain vitamin E, which helps to protect our cells from the damage caused by oxidation.
2. Helps Maintain Healthy Insulin Levels
During perimenopause, the body starts to produce less estrogen and progesterone. This drop can make the body less sensitive to insulin, leading to symptoms like weight gain, especially around the abdomen. It can also raise blood sugar levels, which may increase the risk of developing type 2 diabetes.
A 2024 study from the University of Granada in Spain discovered a compound in black olives called β-resorcylic acid. This substance helps lower body fat without harming muscle, improves insulin sensitivity, and increases metabolism.
3. Fights Fatigue
Black olives are high in iron, even more so than green olives. This makes them beneficial for women who might be at risk of anemia or experience chronic fatigue, especially since perimenopause can lead to changes in their menstrual bleeding patterns.
In a 100-gram serving of black olives (roughly 20 to 30 olives), you can find around 3.3 milligrams of iron which represents about 18% of the daily recommended intake for adults.
4. Supports Colon Health
Research from the Fred Hutchinson Cancer Center suggests that there’s a connection between menopause and colorectal cancer, primarily related to hormone levels and potentially the impact of hormone replacement therapy (HRT). Women who experience menopause, particularly those not using HRT, may have a slightly elevated risk of colon cancer compared to premenopausal women.
Ortega mentions that studies on compounds found in olive skin show they can decrease the growth of intestinal polyps by 45%, which indicates they might play a helpful role in preventing colorectal cancer.
5. Combats High Cholesterol
In perimenopause, changing estrogen levels can raise cholesterol levels, particularly LDL, known as “bad” cholesterol. This can raise the risk of heart disease.
Black olives are a great source of oleic acid, a type of unsaturated fat that helps keep blood cholesterol levels in check.
6. Natural Probiotics
Hormonal shifts during perimenopause can upset the balance of bacteria in the gut. Taking probiotics might be helpful to restore that balance and provide support.
When olives are naturally fermented in brine, they contain helpful live bacteria like Lactobacillus plantarum. This bacteria acts as a probiotic, which can help keep your gut healthy, aid digestion and boost your immune system. However, many store-bought olives are pasteurized or treated with chemicals, which means they lose these benefits. It’s better to pick artisanal or organic olives that keep their natural qualities and are naturally fermented.
How many black olives should I eat to see these benefits?
Many nutritionists suggest eating around 25 grams of table olives, which is about seven olives each day, every day of the week, according to the Health Cleveland Clinic.
Ortega explains that this amount offers roughly the same healthy fats and antioxidants as a tablespoon of extra virgin olive oil. It is a safe, filling and helpful portion, especially if you pick natural varieties that are fermented in brine and have low salt.
She also talks about a 2022 study from the Harvard T.H. Chan School of Public Health, which found that eating olive oil regularly, and olives too, can significantly lower the risk of dying from heart disease, cancer and brain disorders.
This gives us even more reason to add black olives to our daily meals.
