Eggplant
Eggplant,
also known as auberge, garden egg, guinea squash, melon gene, and brinjal,
usually has an egg-like shape and a vibrant purple color.
It
is rich in fiber, low in calories, it provides a range of
nutrients, and it features in the Mediterranean diet.
Although
the dark purple version of eggplants is best known, the shape, size, and color
can vary from small and oblong to long and thin, and from shades of purple to
white and green.
This
article will focus on the nutritional benefits of the traditional purple
eggplant.
Fast
facts about eggplant
·
Eggplant
comes in a range of colors, shapes, and sizes.
·
The
anthocyanins in eggplant may protect heart health
·
Another
chemical in eggplant, Nasuni, may help improve blood flow to the brain
·
Cooking
methods include steaming, roasting, boiling, baking, or frying, but steaming
appears to preserve the antioxidant levels most effectively.
·
Scientists
are looking for ways to maximize the antioxidants in eggplant while reducing
the bitter flavor they bring.
Benefits
·
Eggplants
are rich in fiber and antioxidants.
·
Consuming
fruits and vegetables of all kinds has been shown to reduce the risk of many
lifestyle-related health conditions.
·
Studies
have long suggested that eating plant foods, such as eggplant, can boost
overall health and wellbeing.
·
Laboratory
analyses of the phenolic compounds in eggplant show that it contains
anthocyanins, a type of flavonoid, and chlorogenic acid, a powerful free-radical scavenger.
·
Studies
show that consuming even small quantities of flavonoid-rich foods may benefit
human health in various ways.
1) Heart health
The fiber, potassium, vitamin C, vitamin B6, and
phytonutrient content in eggplants all support heart health.
In addition, eating foods containing certain
flavonoids, including anthocyanins, may be associated with a lower risk of mortality from heart
disease,
according to a review published in the American Journal of Clinical Nutrition
(AJCN) in 2008.
In one study, those who consumed more than
three servings of fruits and vegetables per week containing anthocyanins had
a 34-percent lower risk of heart disease than
those who consumed less.
In another, an increased intake of
anthocyanins was associated with significantly lower blood
pressure.
2) Blood cholesterol
Research has shown that when rabbits with
high cholesterol consumed eggplant
juice, this led to significantly lower weight and blood cholesterol levels.
Chlorogenic acid has been shown to decrease
low-density lipid (LDL) levels. It also acts as an antimicrobial, antiviral,
and anticarcinogenic agent.
3) Cancer
Polyphenols in eggplant have been shown to have
anti-cancer effects.
Anthocyanins and chlorogenic acid protect
cells from damage caused by free radicals and, in turn, prevent tumor growth and the
invasion and spread of cancer cells.
The anticancer action of anthocyanins appears to include preventing new blood vessels from
forming in the tumor, reducing inflammation, and blocking the enzymes
that help cancer cells to spread.
4) Cognitive function
Findings from animal studies suggest that Nasuni,
an anthocyanin in the eggplant skin, is a powerful antioxidant that protects
brain cell membranes from free radical damage.
Research has also shown that
anthocyanins help prevent neuroinflammation and
facilitate blood flow to the brain.
5) Weight management and
satiety
Dietary fibers are commonly recognized as
important factors in weight management and loss, because they act as
"bulking agents" in the digestive system.
These compounds increase satiety and reduce
appetite. They help reduce calorie intake by making a person feel fuller for
longer.
Eggplant is already low in calories, so it
can contribute to a healthful, low-calorie diet.
6) Liver health
Research has suggested that the antioxidants
in eggplant may help protect the liver from
certain toxins.
Nutritional
content
·
35 calories
·
0.82 g of protein
·
0.23 g of fat
·
2.5 g of dietary fiber
·
188 milligrams (mg) of potassium
·
1 mg of sodium
·
0.12 mg of zinc
·
1.3 mg of vitamin C
·
0.25 mg of iron
·
15 mg of phosphorus
·
85 mcg of vitamin B6
·
2.9 mcg of vitamin K
Eggplants also contain flavonoids, such as anthocyanins.
Anthocyanins are water-soluble pigments that have many health benefits. They
also help give the eggplant its well-known, dark purple color.
The skin of the eggplant is rich in antioxidants, fiber,
potassium, and magnesium.
The phenolic content of eggplant makes it such a potent
free radical scavenger that this vegetable is ranked among the top 10
vegetables in
terms of oxygen radical absorbance capacity.
Preparation
Eggplants should be firm and somewhat heavy for their
size, with a smooth and glossy skin and an intense purple hue. Avoid any that appear
withered, bruised, or discolored.
They should be stored in the refrigerator until ready for
use. Leaving the skin intact when storing will keep them fresher for longer.
Preparing
an eggplant
Use a stainless steel knife instead of carbon steel, as
this prevents the material from reacting with the phytochemicals in the
vegetable, which can cause the eggplant to turn black.
To draw out some of the compounds that contribute to the
eggplant's bitter taste and to make the flesh more tender, you can
"sweat" the eggplant by cutting it into pieces and then sprinkling
them with salt.
Let the salted pieces sit for about 30 minutes. Moisture
will be drawn out, leaving the eggplant more tender, less bitter, and more
palatable. This will also make the pieces less prone to absorbing any oil used
when cooking. Finally, rinse the eggplant to remove most of the salt.
It can be prepared whole, cubed, or sliced, and can be
fried, grilled, baked, roasted, or steamed.
Studies suggest that out of baking, boiling and steaming, steaming is the
best way to
preserve the levels of antioxidants.
Recipes
An eggplant's slightly bitter flavor and spongy texture
can make it a unique and interesting addition to many dishes.
The following recipes have been recommended by a
dietitian:
10
more ways to eat eggplant
Here are some more tasty tips:
Eggplant pizza crust: Replace pizza crust with sliced
eggplant and add tomato sauce, cheese, and other toppings for a gluten-free,
low-calorie treat
An eggplant paste mixed with tahini, garlic, lime,
yogurt, and spices makes a tasty dip.
Eggplant side dish: Sauté or stir-fry chunks of eggplant in olive oil
and serve as a side
Burger garnish: Cut the eggplant lengthwise into thick slices and grill
them. They can be served on their own or in a burger
Oven-baked eggplant fries: Slice the eggplant into strips or
wedges and bake them in the oven for healthy eggplant fries
Eggplant pasta topping: Cut the eggplant into thick slices,
then bread and bake or sauté them and add them to a pasta dish. Top with
Parmesan cheese to create eggplant Parmesan
Ratatouille: Combine eggplant, onion, garlic, zucchini, peppers, and tomato, sautéed in a little olive oil,
to make a ratatouille
Veggie lasagna: Use the ratatouille sauce above to replace the meat
layer in lasagna
Baba ghanoush: To make a popular Middle Eastern dip, grill the eggplant in halves for 30
to 40 minutes, remove the flesh and blend with yogurt, tahini, lime juice,
garlic and spices to taste. Top with roasted pine nuts and serve with pita
bread.
Risks
Some people should not consume too much eggplant.
Nasunin and iron absorption: Nasunin, a phytochemical found in
eggplants, binds with iron and removes it from cells.
This may be useful for people who have too much iron in
their body. However, those with low levels of iron should not consume large
amounts of foods that contain nasunin.
Solanine and inflammation: Eggplants are part of the nightshade
family. Nightshades contain alkaloids, including solanine, which may
aggravate arthritis or inflammation.
There is not enough research to confirm this, but many
people with these conditions report relief when they exclude eggplants,
tomatoes, and other nightshade foods from their diet.
A dietitian can help prepare a nightshade elimination
diet to see if it improves symptoms.
Oxalates and kidney stones: Eggplants contain oxalates. Oxalates
can contribute to kidney stoneformation.
Kidney stones can lead to acute oxalate nephropathy or even kidney death.
Foods containing oxalates,
such as eggplant, are not recommended for those prone to kidney stone
formation. People with kidney stones should limit their intake of
oxalate-containing foods.
