Wild Olive also known as acebuche is believed to be the first variety of olive trees, cultivated in the Mediterranean region. It is a shrub and very similar to the regular olives we get today and is scientifically called as Olea europaea Sylvestris. However, what makes them different from regular olives is the fact that the fruits and leaves are smaller in size than the regular ones. Their fruits and leaves have been valued for centuries, not only as a food source but also for their medicinal and cultural significance.
Dive into this article to explore wild olives plant, nutritional profile, health benefits, uses, and potential side effects.
The Wild Olive Plant
Wild olives grow as small evergreen trees or shrubs, often reaching heights of up to 10 meters (33 feet). Their leaves are lance-shaped, with a silvery underside that helps reflect sunlight, reducing water loss. The fruits are smaller and more bitter compared to their cultivated counterparts, but they are still heaped with a dense nutrient profile.
Also Read: Olive: Must Know Health Incentives Of Eating This Nutrition Loaded Fruit
The plant thrives in dry, rocky terrains and can survive harsh climates, making it highly resilient. Its hardy nature has made it an important species in Mediterranean ecosystems, providing shelter and food for various wildlife.
Nutritional Profile
Wild olives, much like cultivated olives, are highly nutritious and offer a broad spectrum of essential nutrients. The small, bitter fruits pack healthy fats, mainly monounsaturated fats like oleic acid, which are associated with umpteen health benefits.
Nutritional Composition (per 100g of wild olives):
Calories: 115 kcal
Fat: 11-15g (mostly monounsaturated fat)
Protein: 0.8-1g
Carbohydrates: 6-10g
Fiber: 3-4g
Vitamins: Rich in vitamin E, vitamin K, and small amounts of vitamin A and B vitamins.
Minerals: Contains iron, calcium, copper, and magnesium.
*Source As Per The Food And Drug Administration, USDA
Health Benefits
Wild olives and their byproducts offer numerous health benefits due to their high content of antioxidants, polyphenols, and healthy fats.
Boost Heart Health
The richness of monounsaturated fats, particularly oleic acid, present in wild olives can help reduce the risk of heart disease by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. Moreover, their polyphenols act as anti-inflammatory agents, that ease inflammation in the body and reduce the risk of cardiovascular diseases.
Antioxidant Effects
Wild olives are endowed with antioxidants, such as hydroxytyrosol and oleuropein. These compounds help neutralize free radicals, reducing oxidative stress and lowering the risk of chronic diseases like cancer and neurodegenerative disorders.
Anti-inflammatory Actions
The oleuropein found in the leaves and fruits has powerful anti-inflammatory properties. It helps reduce inflammation in the body, which is a key contributor to many chronic conditions, including arthritis and heart disease.
Improves Skin Health
Vitamin E, abundant in wild olives, promotes healthy skin by protecting against oxidative damage. It also helps lock moisture and keep the skin well-hydrated supple and glowing.
Also Read: Olive Oil: 5 Fantastic DIY Ideas For A Radiant Skin And Lustrous Hair-Infographic
Bone Health
Wild olives are a good source of calcium and other minerals that contribute to bone density and strength. Regular consumption may help in preventing conditions like osteoporosis and lower the risk of fractures.
Uses of Wild Olives
Wild olives have been used for numerous traditional purposes, ranging from culinary uses to medicinal remedies.
Culinary Uses:
While the fruits of wild olives are smaller and more bitter than cultivated varieties, they are often processed to reduce bitterness and consumed as a snack or used in cooking. Olive oil made from wild olives is rare and considered a delicacy, prized for its intense flavour and rich nutrient profile.
Medicinal Uses:
Olive Leaf Extract: Wild olive leaves are harvested to produce olive leaf extract, known for its antimicrobial, antioxidant, and anti-inflammatory properties. It is commonly used as a natural remedy for infections, cardiovascular health, and immune support.
Skincare:
Olive oil derived from wild olives is used in skincare products to hydrate and protect the skin. Olive leaf extracts are also found in anti-ageing creams due to their antioxidant properties.
Traditional Medicine:
For centuries, wild olive leaves have been used in traditional medicine for treating ailments such as high blood pressure, diabetes, and infections. The leaves are usually brewed into teas or ground into powders and are used to heal several health anomalies.
Potential Side Effects
Despite their many health benefits, consuming wild olives or their extracts may cause side effects in certain individuals, especially when taken in excess.
The high-fat content in olives can cause gastrointestinal discomfort, including nausea, diarrhoea, and stomach cramps in some individuals, particularly when consumed in large amounts.
Though rare, a few people may have allergic reactions to olive pollen or the fruit itself. Itching, swelling, or difficulty breathing are some of the common symptoms noticed.
Wild olive extracts are known to lower blood pressure and blood sugar levels. People on medications for hypertension or diabetes should consult a healthcare provider before using olive leaf extracts to avoid adverse interactions.
Conclusion
Wild olives are a unique and ancient plant, offering umpteen health incentives owing to their rich nutrient content and antioxidant properties. From heart health to skincare, they have numerous uses in culinary and medicinal practices. However, as with any natural product, moderation is key, and it is important to be aware of potential side effects, especially if taking them in concentrated extract form.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Wild olive fruits: Phenolics profiling, antioxidants, antimicrobial, thrombolytic and haemolytic activities
Author links open overlay panel
Naveed Ahmad, Farooq Anwar, Yuegang Zuo, Farheen Aslam , Muhammad Shahid ,Ali Abbas , Lamia B. Farhat , Samiah H. Al-Mijalli ,Munawar Iqbal
https://www.sciencedirect.com/science/article/pii/S187853522200557
Daily consumption of wild olive (acebuche) oil reduces blood pressure and ameliorates endothelial dysfunction and vascular remodelling in rats with NG-nitro-L-arginine methyl ester-induced hypertension
Claudia Reyes-Goya, Álvaro Santana-Garrido, Gema Aguilar-Espejo, M. Carmen Pérez-Camino, Alfonso Mate, and Carmen M. Vázquez
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9530918/
