Is the liquid in olive jars healthy?
Olive oil is a staple of the Mediterranean diet and is growing in popularity worldwide. Extra virgin olive oil is well known for its health benefits, but what about the liquid that olives sit in inside the jar? This brine, sometimes referred to as olive juice, is packed with flavor and nutrients. Let’s take a closer look at what’s inside and whether it’s worth drinking.
What is Olive Brine?
Olive brine is the liquid that fills a jar of olives. It’s made by curing raw olives in salt water, also known as brine. This curing process helps remove the natural bitterness of raw olives and makes them edible. The olives absorb some of the salty brine as they cure, which is what gives them their characteristic olive flavor.
In addition to salt, olive brine typically contains:
- Water
- Vinegar or citric acid
- Olive juice that leaches out of the olives
- Flavors like garlic, chilies, fennel, rosemary
- Preservatives
The exact ingredients vary between brands and types of olives, but the main components are generally salt, water, and olive juice.
Nutritional Value
Since olive brine is essentially flavored salt water, it doesn’t contain significant amounts of vitamins, minerals, fiber or protein. However, it does contain small amounts of antioxidants that are extracted from the olives:
Phenolic Antioxidants
Olives are rich sources of phenolic antioxidants like oleuropein, hydroxytyrosol, tyrosol, and quercetin. Some of these beneficial plant compounds leach into the brine during curing and storage.
Vitamin E
Olives are high in vitamin E. Like the phenolic antioxidants, a small amount of this fat-soluble vitamin ends up in the brine.
Although olive brine contains limited nutrients compared to whole olives, the presence of antioxidants does provide some potential health benefits.
Potential Benefits
Here are some of the ways olive brine could be good for you:
Anti-Inflammatory Effects
The phenolic antioxidants in olive brine have been shown to have anti-inflammatory activities. Oleuropein in particular may inhibit pro-inflammatory compounds like tumor necrosis factor alpha (TNF-α) and interleukin-1beta (IL-1β). This helps reduce inflammation in your cells.
Heart Health
Hydroxytyrosol and oleuropein found in olive brine may protect LDL cholesterol particles from oxidation, which can reduce your risk of atherosclerosis. There’s also evidence that olive phenolics can improve blood pressure.
| Benefit | Mechanism |
|---|---|
| Reduced LDL oxidation | Antioxidant activity |
| Lower blood pressure | Increased nitric oxide production |
Lower Stroke Risk
Given the potential improvements in heart health, olive phenolics may also reduce your likelihood of having a stroke. One study found that older adults with the highest olive consumption had a 41% lower risk of stroke compared to those who rarely consumed olives.
Anti-Cancer Activity
Early test tube and animal research suggests that olive polyphenols may help fight cancer. Hydroxytyrosol and oleuropein have been found to inhibit growth and proliferation of some types of abnormal cancer cells.
More research is needed, but adding olive brine to your diet could provide anti-cancer benefits.
Anti-Microbial Properties
Some compounds in olive brine appear to have anti-microbial effects against bacteria, viruses, yeasts and molds. The main antimicrobial components are oleuropein and hydroxytyrosol.
This could help prevent foodborne illnesses and preserve foods, as well as have medicinal benefits against infections.
Digestive Health
There’s evidence that consuming olives and olive oil can provide benefits for gut health and digestion. This is likely due to their anti-inflammatory effects and ability to alter gut microbiota. Although research is limited, drinking olive brine could potentially offer similar digestive benefits.
Downsides and Precautions
While olive brine does contain some beneficial plant compounds, there are some downsides to consider:
- High Sodium Content – Olive brine is used to cure olives, so it contains extremely large amounts of sodium. Drinking more than a small amount could easily put you over the recommended limit for sodium intake.
- Acidity – Brine typically has an acidic pH, thanks to the use of vinegar during curing. This acidity could potentially damage tooth enamel if consumed in large amounts.
- Preservatives – Some olive brines contain preservatives like sodium benzoate to extend shelf life. Consuming very high amounts of this additive could be harmful.
- Limited Nutrients – Olive brine is not a significant source of carbs, protein, fats, vitamins or minerals. It shouldn’t be viewed as nutritious as whole olives or olive oil.
Certain people may also want to exercise caution with olive brine:
- People with high blood pressure or heart conditions – The salt content could exacerbate these conditions.
- Anyone following a low sodium diet – Olive brine is very high in sodium.
- Pregnant women – Excess sodium intake may impact blood volume and blood pressure.
- People with gastroesophageal reflux disease (GERD) – The acidic pH of brine could potentially aggravate symptoms.
- Those taking blood pressure medications, diuretics or steroids – These can interact with dietary salt intake.
- Kidney disease patients – May have difficulty excreting excess sodium efficiently.
Overall, it’s best to enjoy olive brine in moderation as part of an otherwise healthy diet. It’s delicious drizzled on salads, meats, bread and more, but drinking it straight or in large amounts may cause adverse effects in some individuals.
How to Drink Olive Brine
If you want to incorporate olive brine into your diet, here are some ways you can drink it safely and deliciously:
Dilute it
Dilute a small amount of brine with water or club soda to reduce the saltiness. Start with a 1:4 or 1:8 brine to water ratio and adjust to taste.
Use as a marinade
Marinate meats, seafood, vegetables or cheese in diluted brine. It infuses food with fantastic olive flavor.
Add to dressings and dips
Stir a spoonful or two into dressings, sauces, hummus, tzatziki or other dips.
Drizzle on finished dishes
Lightly drizzle undiluted brine over salads, pasta, pizza, soups and more. A little goes a long way.
Use in cocktails
Shake up some olive brine with gin or vodka for a dirty martini or bloody mary.
Can it
Preserve leftover brine by canning it. Use sterile jars and process for 15 minutes in a water bath canner.
The Bottom Line
Olive brine is packed with intense olive flavor and contains traces of beneficial plant compounds. In moderation, it can be a tasty and healthy addition to marinades, dressings, drinks and more. However, it’s very high in sodium so drinking large amounts isn’t recommended, especially for those with medical conditions affected by salt intake. Overall, olive brine is delightful when used judiciously to infuse foods and beverages with authentic olive taste.