Olives are a treasure trove of nutrients. Olive oil, a key component of the Mediterranean diet, reduces the likelihood of heart disease, cancer, diabetes, and premature death.
Recently, there has been an increasing amount of scientifically backed evidence regarding the health benefits of olive leaves. What valuable properties do these leaves contain, and who should consider incorporating them into their diet? This was discussed by Evangeline Manciouris, director of the nutrition and food sciences program and a dietetics researcher at the University of South Australia.
For some countries, the benefits of olive leaves are not new
In the Mediterranean, olive leaves have traditionally been brewed into tea, consumed for treating fevers and malaria.
These leaves are rich in the antioxidant oleuropein. While it is also present in olives and olive oil, it is found in smaller quantities. The greener the leaf, the more oleuropein it contains. Additionally, leaves harvested in spring have a higher level of this antioxidant compared to those collected in autumn.
Moreover, these leaves are abundant in other antioxidants such as hydroxytyrosol, luteolin, apigenin, and verbascoside. They help reduce oxidative stress in the body, thereby lowering the risk of cancer and heart disease.
Olive leaves are used in traditional medicine in Spain, Greece, Turkey, and other countries.
What have scientists discovered?
In recent years, international teams of researchers have simultaneously demonstrated the benefits of olive leaves for the body through large-scale studies and reviews of previous scientific work.
One of these reviews combined data from 12 experimental studies involving a total of 819 volunteers. At the authors’ request, participants took olive leaf extract in capsule form for 6 to 48 weeks (with a daily dose ranging from 500 mg to 5 g). The results showed that consuming this extract helped participants lower their blood pressure and reduced the likelihood of heart disease. The effect was more pronounced in those suffering from hypertension.
Another review focused on data from 12 experimental studies that included 703 individuals. Some of the studies involved people with high blood lipid levels, hypertension, and obesity. The daily dose of olive leaf ranged from 250 to 1000 mg, taken in tablet form or added to bread.
As a result, the volunteers experienced normalized blood pressure, as well as reduced blood sugar and cholesterol levels.
Yet another review examined the effectiveness of consuming oleuropein and hydroxytyrosol found in olive leaves. Researchers noted a decrease in blood lipid and glucose levels among participants, normalization of body weight, and improvements in cognitive functions, bone health, and joint conditions.
However, scientists believe that further research is needed to fully clarify the impact of olive leaves on health.
What is the best way to consume olive leaves?
They can be brewed as tea or added to salads. Some people enhance their smoothies with these leaves, as reported by Science Alert. However, olive leaves may not appeal to everyone due to their bitterness from the antioxidants they contain.
Dietitians recommend adding the leaves to bread and other baked goods, claiming that this ingredient can even enhance the flavor of the baked products.
You can also incorporate olive leaves into your diet in the form of an extract. According to studies, the safe daily dose does not exceed one gram. However, there are no official recommendations on how much should be consumed.
Are olive leaves toxic?
No toxic effects have been recorded from consuming olive leaves.
However, pregnant women and nursing mothers are advised against eating them, as it is currently unknown whether they are safe for these groups.
What should you do with this information?
If you are struggling with high blood pressure, diabetes, or elevated cholesterol levels, olive leaves may benefit your health. However, it’s important to discuss this with your doctor.
Also, remember that all plant-based foods contain a wealth of antioxidants. So, aim to consume a diverse array of colorful plant foods. This will help you obtain as many beneficial nutrients as possible, noted Evangeline Manciouris.