Olive oil: it is nicknamed liquid gold among food experts; see the reasons

He achieves the feat of combining tradition with what is most current. It is said that he gained the nickname “liquid gold” of the Greek poet Homer, who would have lived between the 8th and 9th centuries BC After so much time, the olive oil continues to be celebrated, collecting praise both in kitchens and research laboratories.

In fact, it was one of the highlights at the XIV International Mediterranean Diet Congress, which took place on March 20th and 21st, in Barcelona, ​​Spain. It couldn’t be any different, after all, together with wine and wheat – in the form of bread – the oil extracted from olives forms the sacred triad of this dietary pattern.

“One of the new features is the action of olive oil on the intestinal microbiota”, says nutritionist Juliana Watanabe, who completed her master’s degree on the celebrated diet at the Universidad Internacional de Valencia, also in Spain, and was at the event.

There is evidence, coming from several studies, that food favors the balance of microorganisms that inhabit the colon, promoting the growth of beneficial bacteria. Today, it is known that ensuring this harmony can have positive impacts on mood and immunity, not to mention, of course, the effects on bowel function.

Another topic on the congress agenda was the relationship between food and heart well-being. This is a more classic effect, which is always reinforced by new scientific evidence. Juliana says that, in this aspect, one of the works mentioned there was Predimed. Born in Spain, with 10 research centers involved and 7,447 participants, the research reinforces the relationship between olive oil and a reduction in the incidence of cardiovascular events.

This protective link has everything to do with its composition, which is a mixture of special molecules. To begin with, like all oil, it concentrates fatty acids, that is, fatty particles. “The largest percentage comes from monounsaturated”, says nutritionist Hellen Suleman Honda, professor at Faculdade SENAC, in Curitiba.

Also called omega-9, these fats are associated with controlling blood cholesterol levels. Bioactive minority components such as phytosterols and tocopherols are also guardians of the heart.

It is worth noting that “liquid gold” holds more wealth, especially phenolic compounds with strange names, such as oleuropein and hydroxytyrosol.

“Oleocanthal also stands out”, adds the nutritionist and endocrinologist, Durval Ribas Filho, president of the Brazilian Association of Nutrology, Abran.

All these substances, plus vitamin Eform a powerful antioxidant and anti-inflammatory mix, which neutralizes free radicals and protects cells.

“New research shows that, in addition to shielding blood vessels, these substances promote brain health and reduce the risk of diabetes”, comments Ribas.

A warning from experts is that all these ingredients are present in the type extra virginwhich is “the pure juice of the olive”, that is, the one that brings all the characteristics of the olive.

To obtain it and preserve all this wealth, care begins in the field, with care for the harvest, and continues in the other processes that involve cleaning the fruits, pressing and filtering.

One way to avoid falling into traps when purchasing is to avoid products cheap, which indicates poor quality or adulteration. In fact, lately, legitimate ones are even more expensive. “One of the reasons is the drought that occurred in some olive tree growing regions”, says Juliana.

Another strategy, before adding it to the cart, is to observe the packaging date, the more recent, the fresher the oil. The label also points out the acidity, which is not related to PH or acidic flavor, but rather to the oxidation of fats. “The suggestion is for those with up to 0.8”, says the doctor.

Professor Hellen recommends tasting different types. “The greater the knowledge, the greater the chances of making the best choices”, she suggests.

It is also interesting to choose the one saved in dark glass, which maintains the properties. And, after opening, another recommendation is to respect the consumption period, of a maximum of six months, if stored in an environment away from light and very well closed.

Can olive oil be heated?

Gone are the days when heating this oil was prohibited. Even though the high price does not allow it to be used in every recipe, it can be used for cooking. It’s just not worth frying by immersion, with excessive time on the fire.

In fact, one of Juliana’s favorite preparations, who is also a chef, was mentioned at the Spanish congress, the suffering. “It’s a stir-fry that, in addition to olive oil, contains onion, garlic and other vegetables, serving as the base for several dishes,” he explains. “It’s great in sauces, stews and many Mediterranean dishes,” he says.

And the cool thing is that combining oil with heat improves the bioavailability of certain substances, like lycopene from tomatoes, for example.

Nutritionists prefer to use raw olive oil in salads and meats. “And it can replace butter or margarine on bread and toast”, he suggests.

Finally, Professor Hellen’s suggestion is a recipe of her own, designed especially for vegans, and which imitates a bacalhoada.

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Ingredients:

Method of preparation

Clean all the ingredients, boil the potatoes and garlic. Reserve. Cut the rest and arrange on a platter. Add the potatoes and garlic. Season with olive oil, salt and pepper. Place in the oven and roast until the peppers are soft. Add the parsley and olives.