Olives: The Royal Snack With Big Health Benefits

If you asked most children what their favorite snack is, they probably wouldn’t say olives—and there’s a scientific reason for that. Research suggests that younger individuals have more taste buds, making strong flavors feel overwhelming. With their bold, bitter, and earthy taste, olives can be too intense for kids. However, as we age and lose taste buds, our tolerance for stronger flavors increases, allowing us to enjoy foods like olives.

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Of course, there are always exceptions. According to Catherine, Princess of Wales, she loved olives as a child, and her daughter, Princess Charlotte, shares the same preference. In fact, per Hello!, Catherine revealed during a 2018 visit to Great Ormond Street Hospital in London that she ate “lots and lots” of olives as a child. Two years later, at a separate event for the London Early Years Foundation, she mentioned that Charlotte also can’t get enough of the plant-based snack.

Olives might be fit for a princess (or two), but how healthy are they, really? The answer: very.

Are olives good for you?

Olives are native to the Mediterranean region, where they are enjoyed in abundance—either fresh or processed into olive oil. A type of drupe, olives are small stone fruits, similar to cherries or almonds (almonds, surprisingly, are classified as fruits rather than nuts).

There are many varieties of olives, each with their own distinct flavor and origin. Kalamata olives, for example, are dark purple, fruity, and grown in Greece, while Manzanilla olives are green, briny, and native to Spain. No matter which type you choose, you’ll be reaping some impressive health benefits.

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This is because olives are rich in monounsaturated fats, which help reduce inflammation and lower cholesterol levels. However, one of their most impressive benefits is their high antioxidant content. These small fruits are packed with polyphenols, which combat oxidative stress in the body—ultimately lowering the risk of chronic diseases like cancer and Alzheimer’s. On top of this, because they are fermented, olives can benefit digestive health, too, helping to promote the growth of good bacteria in the gut.

“A dietary staple for many of the world’s healthiest populations, including those following a Mediterranean diet, olives are considered a good choice for the majority of people,”  registered nutritionist Nicola Shubrook writes for BBC Good Food. “They are low in carbs but rich in heart-friendly fats and are linked to a number of health benefits.” 

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Shubrook does note, however, that people watching their salt intake should be mindful of consuming too many olives—they are often high in sodium due to the curing process.

The royal family moves towards Mediterranean-style eating

The royal family, in general, seems to be moving towards a Mediterranean style of eating, which is high in plant foods and low in meat and dairy.

Multiple reports state that Catherine eats a predominantly vegetarian diet, for example, filled with foods like tabbouleh, berries, salads, soups, and even pond water smoothies (don’t worry, they’re just green smoothies with ingredients like leafy greens and spirulina). At the end of last year, Queen Camilla’s son, Tom Parker-Bowles, wrote that both his mother and King Charles were cutting back on red meat, too. 

The Royal Family

“I eat meat, but I go easy on the red meat—as does my mother,” Parker-Bowles told Saga Magazine. “The King, after what he’s been through recently, is looking again at what—and when—he eats,” he continued, alluding to the King’s cancer treatment. Catherine, too, has recently undergone cancer treatment. “I’m no nutritionist, but I know that food is part of a body’s ‘medicine.’ It knows when we’re having the right stuff,” Parker-Bowles said. 

Indeed, a Mediterranean diet is often considered to be one of the healthiest ways to eat. Just recently, it was named by the US News & World Report as the best diet for the eighth year in a row. This is due to its emphasis on fruits, vegetables, whole grains, beans, nuts, and healthy fats, which, like olives, help reduce inflammation and cholesterol and combat oxidative stress in the body.