Forget pricey creams and supplements, a powerful anti-aging tool is probably sitting in a jar in your pantry.
The simple 60-calorie snack, rich in antioxidants, healthy fats, fiber and minerals, has been a health and beauty staple since the time of the ancient Greeks.
And for Gen X and millennial women, there’s an extra perk: it could help alleviate symptoms linked to the menopause transition.
Tiny but mighty
They might be small, but olives are nutritional powerhouses.
Grown on trees native to the Mediterranean, Asia, and Africa, the color of these tiny stone fruits changes depending on when they are picked. Green olives are usually harvested before they’re fully ripe, while black olives are left to fully mature on the tree, according to BBC Good Food.
That extended ripening time is what gives black olives the edge in the nutrient department.
The anti-aging power of black olives
Think black olives are just a tasty topping? Nope. These bite-sized flavor bombs are loaded with age-fighting nutrients that do more than just spice up your charcuterie board.
Loaded with antioxidants like polyphenols, black olives help neutralize harmful free radicals in the body. When these unstable molecules run rampant, they cause oxidative stress, a process that damages cells, accelerates aging, and increases the risk of serious health problems like heart disease and stroke.
Black olives also deliver a hefty dose of vitamin E, which helps support cell function and protects the skin from sun damage — a major contributor to premature aging.
Your skin gets an extra boost from oleuropein, a compound found in black olives that can stimulate cell regeneration and promote collagen production. This helps reduce the appearance of fine lines and wrinkles, giving your skin a youthful glow.
But olives don’t just protect your skin from the effects of aging.
Those same polyphenols help combat oxidative stress in the brain — a factor linked to cognitive decline and neurodegenerative diseases.
Black olives also contain oleic acid, a healthy fat that may support memory and brain function. Some studies suggest it could help slow signs of Alzheimer’s and keep your thinking sharp.
Olives also lend a hand when it comes to bone health. Animal and test-tube studies have shown that some of the plant compounds in the tiny fruits may help prevent bone loss — a big deal as we age and face a greater risk of osteoporosis, according to Healthline.
That’s just the start. Research suggests that black olives may also support heart and eye health, lower high blood pressure, reduce bad cholesterol, improve gut health and even help protect against certain cancers.
A bite of menopause relief
From hot flashes to mood swings and night sweats, navigating the menopause transition can feel like your body is fighting against you.
During perimenopause — the years-long journey leading up to menopause — the body experiences an uptick in oxidative stress and inflammation, Yaraseth del Castillo Ortega, nutritionist at the Antiaging Medical Institute in Madrid, told Vogue.
That’s where black olives come in. Castillo Ortega explained that a diet rich in polyphenols, the plant compound found in black olives, has been shown to help reduce inflammation and oxidative stress, both of which can fuel uncomfortable perimenopause symptoms.
“In our personalized approach to women’s health, their value goes far beyond taste—they are a small, therapeutic tool that we use with precision within our package of nutritional strategies focused against inflammation and in favor of metabolism and hormonal health,” she said.
How many olives should you eat?
While olives are a nutritional powerhouse, there’s one catch: they’re high in salt, according to GoodRx.
That means portion control is essential — especially if you have conditions like high blood pressure or kidney disease that require keeping your sodium intake in check.
Experts recommend sticking to about a quarter cup, or roughly 10 olives, which adds up to around 60 calories. That’s the perfect balance to enjoy all the health benefits without overdoing it on the salt.
